HEALTH Fight arthritis with food

NATURAL GOODNESS Avocados are a rich source of vitamin E, which helps to fight arthritis.?Pic: Flickr.com/Elsa4Sound

Fight arthritis with food


Nutrition advice
Judith McElhinney

One in five Irish people have arthritis, and in Co Mayo there are 25,000 sufferers – 30 of whom are children, according to Arthritis Ireland.
Although there are many different kinds of arthritis (over 100 types in fact), the most common among older adults is osteoarthritis. Sometimes known as ‘wear and tear’ joint disease, osteoarthritis occurs when the cartilage surrounding the joints becomes worn and eroded over time. Joint mobility is impaired especially in the larger, weight-bearing joints, such as the hips and knees. The bone may become damaged and bone spurs may occur, which further restrict movement. Heredity, aging, weight and trauma can all contribute to the onset of the condition, which leads to reduced mobility, pain, swelling and stiffness.

Avoid
Diet plays an important role in reducing inflammation and can help to relieve the pain and discomfort associated with arthritis. Certain foods have pro-inflammatory effects, and can exacerbate the condition. It is best to avoid or cut down on red meat, saturated and trans fats, refined carbohydrates (sugar and white flour) and stimulants like caffeine. Animal fats are high in a fatty acid called arachidonic acid, which is linked to inflammation.
Any foods that cause sensitivity also contribute to inflammation and should be identified and eliminated. Common allergenic foods include wheat, eggs, soya and dairy products. Vegetables from the high-alkaloid ‘nightshade’ family should be avoided, as they have been linked to increased joint inflammation and stiffness. Nightshade vegetables include potatoes, tomatoes, sweet and hot peppers, aubergines, paprika, cayenne and Tabasco sauce).

Enjoy
The news is not all bad, however. Many foods have anti-inflammatory effects. The most famous of these are the essential fatty acids – Omega 3 and Omega 6, which are found in foods like oily fish (mackerel, sardines, salmon, halibut), linseeds and walnuts. The flavonoids found in berries, apples and green tea all have anti-inflammatory effects, as well as helping to prevent the breakdown of bone and cartilage.
The antioxidant vitamins A, C and E help reduce the oxidative damage associated with inflammation. Carrots, sweet potatoes, apricots and spinach are all rich in vitamin A. Kiwis, lemons, watercress and oranges are all good sources of vitamin C, while wheat germ, avocados, spinach, almonds, and sunflower seeds are all rich sources of vitamin E.
Calcium and magnesium are crucial for bone and joint health. Good non-dairy sources of calcium include: leafy green vegetables, dulse (or dillisk), root vegetables, nuts and seeds, tinned fish and even mineral water. Green leafy vegetables, pumpkin seeds and legumes are also good sources of magnesium, which may relieve some of the muscular discomfort associated with arthritis by helping the muscles to relax.
Glucosamine is a compound that occurs naturally in our bodies and may stimulate the production of cartilage-building proteins. The enzyme that makes glucosamine becomes less effective with age, and therefore less glucosamine is produced. A possible result of this deficiency is that the body’s rate of tissue damage overtakes its capacity for repair. Chondroitin is another naturally occurring compound that may inhibit the production of cartilage-destroying enzymes and fight inflammation. Since there are no food sources of glucosamine or chondroitin, these must be taken in supplement form to support joint health.

Lifestyle changes
Lifestyle can also play a part in managing osteoarthritis. Rest usually relieves the pain, while gentle exercises like walking or swimming can strengthen the muscles around the joint, helping to stabilise it. If you are overweight, slimming down can also relieve pressure on your joints. 

For more information on arthritis, visit arthritisireland.ie. For information on arthritis services and supports in Co Mayo, contact the county branch on 087 6540361 between 10am and 5pm, Monday to Friday.

Judith McElhinney is a nutritional therapist based in Westport. She can be contacted at 087 2615150 or at living@mayonews.ie. For more details, visit www.thefoodcoachonline.com.
duction of cartilage-destroying enzymes and fight inflammation. Since there are no food sources of glucosamine or chondroitin, these must be taken in supplement form to support joint health.