Published: Friday, 2nd October, 2009 9:00am

Diet and arthritis: the dos and don'ts!

Your health is your wealth

Did you know approximately one in every six people in Ireland is affected by arthritis? Arthritis is the term given to inflammation of bone joints.

There are over 100 different kinds of arthritis, affecting people of all ages. The most common kinds are Rheumatoid Arthritis (RA) - a chronic inflammatory disorder which mainly attacks the joints, and Osteoarthritis (OA) a degenerative arthritis. Symptoms of OA include joints pain, stiffness, inflammation, and locking of joints.

The main dietary message for arthritis, is to follow a healthy well balanced diet. This type of diet has enough of all the nutrients needed to remain healthy and active, and is achievable by following the food pyramid for guidance.

Key nutrients which have been shown to have a role in reducing symptoms are:

Fats:

The type of fats you use can affect inflammation and pain. Saturated fats (found in dairy-products, meats and processed foods) can increase pain and inflammation in the body. Polyunsaturates such as oils/margarines from corn and sunflower sources can also worsen inflammation. Monounsaturates are 'neutral' fats and do not encourage inflammation. Sources of these fats are olive oil, rapeseed oil, olive oil based margarines, and 'blended' vegetable oils

Omega-3 fats can help people with arthritis by reducing inflammation. Fish such as sardines, salmon, mackerel, kippers, trout and herrings are rich in omega-3 fats (often called fish body oils). Two portions of oily fish weekly gives maximum health benefit. Avocado, nuts, seeds such as flaxseed and rapeseed oil are alternative sources of Omega-3 fats.

Iron:

Blood levels of iron can lower during periods of inflammation and infection. Iron rich foods include: lean red meat, poultry, fortified breakfast cereals and dark green leafy vegetables. Vitamin C rich foods will help your body to absorb iron.

Vitamin C:

Vitamin C is a powerful anti-oxidant which plays a role in fighting infection, and may work to control inflammation also. Five portions of fruit and vegetables every day should meet your body's vitamin C needs.

Zinc:

Zinc is a mineral known for its inflammation fighting properties. You can find zinc in peanuts, red meat and legumes (beans, peas, lentils).

Calcium and vitamin D:

Choosing calcium-rich foods such as milk, cheese or yoghurts can help strengthen bones. Tinned sardines, fortified breakfast cereals and green leafy vegetables can also contribute to your calcium intake. Vitamin D helps the body to absorb Calcium. Sources of vitamin D include sunlight and fortified milks/spreads.

What other factors do I need to

consider?

Weight management:

Obesity is an established risk for OA, particularly of the knee and hip. Being overweight puts extra strain on your joints, and can increase pain of arthritis. Research has shown that for every pound a person is overweight, this is equivalent to 2-3 pounds extra weight on their knee joints while walking. Being underweight can also lead to health problems. If you find you have difficulty eating, or preparing food because of your arthritis, talk to your doctor or practice nurse.

Food myths:

There is a common belief that acidic foods eg citrus fruits, tomatoes, peppers will reduce the symptoms of arthritis. However, there is little evidence to support this. In fact, foods rich in vitamin C may help protect against inflammatory arthritis, and these foods are a rich source of other vitamins, minerals and fibre, which all form the basis of a well balanced diet.

Food/herbal supplements:

Many people with arthritis are swayed by claims associated with various remedies associated with relieving symptoms. Commonly recommended supplements are: cod liver oil, evening primrose oil, iron, garlic, glucosamine sulphate, chondroitin, selenium, green tea extract, ginger, devil's claw, cayenne, willow bark, shark cartilage, B-vitamin complex, multivitamins and more! However, there is little scientific evidence to support long term use of many of these supplements. Before taking any supplements always discuss them and any current medications you are required to take, with your GP, or pharmacist.

So, in summary - do follow a varied well balanced diet, and don't be swayed by remedies promising magical cures. Odds are, if something sounds too good to be true, it usually is.

For further information go to www.arthritisireland.ie , www.indi.ie or freefone 1890 252 846. Alternatively call Community Nutrition Services in Mullingar @ 044 93 53220 for a free information booklet on arthritis.