What is Arthritis?

“Arthritis” is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes and races can and do have arthritis, and it is the leading cause of disability in America.

Common arthritis joint symptoms include swelling, pain, stiffness and decreased range of motion. Severe arthritis can result in chronic pain, inability to do daily activities and make it difficult to walk or climb stairs. Some types of arthritis also affect the heart, eyes, lungs, kidneys and skin as well as the joints.

Degenerative Arthritis

Osteoarthritis is the most common type of arthritis. When the cartilage – the slick, cushioning surface on the ends of bones – wears away, bone rubs against bone, causing pain, swelling and stiffness. Over time, joints can lose strength and pain may become chronic. Risk factors include excess weight, family history, age and previous injury.

Inflammatory Arthritis

A healthy immune system is protective. It generates internal inflammation to get rid of infection and prevent disease. But the immune system can go awry, mistakenly attacking the joints with uncontrolled inflammation, potentially causing joint erosion and may damage internal organs, eyes and other parts of the body. Rheumatoid arthritis and psoriatic arthritis are examples of inflammatory arthritis. Researchers believe that a combination of genetics and environmental factors can trigger autoimmunity. Smoking is an example of an environmental risk factor that can trigger rheumatoid arthritis in people with certain genes.

What Can Be Done About Arthritis?

There are many things that can be done to preserve joint function, mobility and quality of life. Learning about the disease and treatment options, making time for physical activity and maintaining a healthy weight are essential. Arthritis is a commonly misunderstood disease. The Arthritis Foundation is a nonprofit organization dedicated to serving all people with arthritis. Its website, arthritis.org, has many resources for learning about arthritis, practical tips for daily living and more.

Food Groups for a Healthy Arthritis Diet

Although there are no specific nutritional guidelines for an “arthritis diet,” most doctors recommend eating healthfully in general. That doesn’t mean you have to give up all of your favorite foods. Healthy eating is simply incorporating more of the foods that help maintain your weight and reduce inflammation, and less of the foods that lead to obesity and inflammation. Here’s a guide to the food groups you should eat—and the ones you want to avoid.

Fruits and Vegetables

Recommended servings of fruit and vegetables vary based on your age, gender and activity level. Adults need to eat about 1½ to 2 cups of fruit, and 2 to 3 cups of vegetables per day. When it comes to picking fruits and vegetables, the darker or more brilliant the color, the more antioxidants it has.

Choose a rainbow of colors:

Dark Green: spinach, greens, limes, cabbage, and broccoli

Red: strawberries, cherries, raspberries, tomatoes and beets

Purple: blueberries, blackberries, and cabbage

Yellow: bananas, squash,

Orange: sweet potatoes, squash, carrots, oranges and other citrus

Whole Grains

One quarter of your plate should be filled with whole grains. Try to eat 3 ounces of whole grains daily by switching from white bread to whole wheat, and using whole-grain cereals and pastas.

Types: Eat foods made with the entire grain kernel, like whole-wheat flour products, oatmeal, bulgur, brown rice, quinoa

Dairy

Dairy products are rich in calcium and fortified with vitamin D, which work together to strengthen bones. Some evidence suggests that the nutrients might also help with arthritis. Milk consumption has been shown to prevent gout, and low vitamin D levels have been associated with greater RA disease activity and progression of OA joint damage.

Protein

Most Americans get enough protein each day; the challenge is to choose the right kinds. Red meat can be high in saturated fat and contribute to inflammation. Instead, pick lean or low-fat protein sources, such as chicken, seafood, beans, peas, nuts and seeds.

Fish Recommendations: Three to four ounces of fish, twice a week.

Types: Salmon, tuna, sardines, herring, anchovies, scallops and other cold water fish.

Nuts and Seeds Recommendations: Eat 1.5 ounces of nuts daily

Types: Walnuts, pine nuts, pistachios, pecans, and almonds.

Bean Recommendations: About one cup, twice a week (or more)

Types: Small red beans, red kidney beans, pinto beans, garbanzo beans, and black beans

Fatty Acids

Omega-3 fatty acids, found in fish such as salmon, can help tame inflammation. If you’re not a fan of fish, omega-3 fish oil supplements can also help. An added benefit of omega-3s is that they can reduce the risk of heart disease, which is more common among people with RA.

Foods (and Drinks) to Avoid with Arthritis

What about the foods you should avoid or eat in very small amounts? These healthy diet destroyers include:

Saturated and trans fats. Found in foods like butter, meats, and processed foods such as cookies and candy, saturated and trans fats raise cholesterol and may contribute to inflammation.

Salt or sodium. Found primarily in processed foods, salt can elevate blood pressure. The Nutritional Guidelines recommend that people with high blood pressure, diabetes or kidney disease consume 1,500 milligrams (mg) – about ½ teaspoon – of sodium each day. Everyone else should aim for 2,300 mg or less.

Sugars. Found in processed foods and sodas, sugars offer no nutrition—just empty calories. High blood sugar may also stimulate the production of inflammatory substances that can damage joints.

Become familiar with nutrition labels on prepared foods, which will help you choose foods low in saturated and trans fats, sodium and added sugars.

Sources:

1. Arthritis Foundation - What to Eat—And Avoid Updated October 13, 2015 http://www.arthritis.org/living-with-arthritis/arthritis-diet/healthy-eating/food-groups-arthritis.php

2. Arthritis Foundation - The Ultimate Arthritis Diet Updated October 2015 http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/the-arthritis-diet.php

3. Arthritis Foundation – Understanding Arthritis http://www.arthritis.org/aboutarthritis/understanding-arthritis/what-is-arthritis.php