A common question among people with arthritis is how diet can influence their condition. In recent years, the Mediterranean diet has garnered attention for its potential benefits in managing arthritis symptoms, preventing onset, and improving overall joint health. Dr Dobrina Hull, Rheumatology Consultant at New Victoria Hospital, explores how what we eat might hold the key to better management of arthritis and enhancing our quality of life.
The link between diet and arthritis
Arthritis affects approximately 10 million people in the UK, causing pain, stiffness, and reduced mobility. The term 'arthritis' refers to various conditions characterised by joint pain, which can broadly be due to either osteoarthritis – the wear and tear in the joints – or inflammation in the joints – inflammatory arthritis such as rheumatoid arthritis.
Several factors, including genetics, age, lifestyle choices and environment, can contribute to the development and progression of arthritis. Among these, diet plays an important role. Certain foods have been shown to exacerbate inflammation, while others can help reduce it. A diet rich in anti-inflammatory foods can positively influence disease activity in rheumatoid arthritis by reducing inflammation, decreasing oxidative stress, maintaining joint health, and promoting a healthy gut microbiome.
Foods to avoid or consume in moderation:
- Processed foods: High in trans unsaturated fatty acids, sugar, and refined carbs, all of which can increase inflammation and worsen arthritis symptoms.
- Red meat: Contains high levels of saturated fats and can lead to increased inflammation. Diets high in red meat are also associated with the development of gout in susceptible individuals.
- Alcohol: Excessive alcohol consumption has been shown to increase the risk of development of rheumatoid arthritis, as well as gout.
- High salt intake: This may have a negative effect on gut microbiome and integrity of the intestinal barrier, increasing susceptibility to inflammation.
Foods to include:
- Omega-3 fatty acids: Found in oily fish, like salmon and mackerel, these fats have anti-inflammatory properties.
- Fruits and vegetables: Rich in antioxidants, vitamins, and minerals that help reduce inflammation.
- Whole grains: Provide fibre and essential nutrients while helping to manage weight, which is crucial for joint health.
The Mediterranean diet: a closer look
The Mediterranean diet, based on the traditional lifestyle and eating habits of people in countries like Greece, France and Italy, has become widely recognized for its proven health benefits. Scientists studying the health of people living in southern Europe identified diet as an important factor and noted that those who conformed more to this traditional diet displayed better life expectancy, lower chronic disease rates, lower cancer rates, and better heart health.
This diet is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats, particularly olive oil. It also includes moderate amounts of fish and poultry, with limited intake of red meat and dairy products. Of all dietary approaches, the Mediterranean diet has the strongest evidence for both preventing the onset of arthritis and managing its symptoms.
Scientific evidence supporting the Mediterranean diet
Anti-inflammatory effects
The Mediterranean diet has become a hot topic for those looking to manage arthritis symptoms, and for good reason. Its rich array of anti-inflammatory compounds, such as polyphenols and omega-3 fatty acids, helps to keep joint inflammation under control. Imagine enjoying a delicious meal that not only satisfies your taste buds but also soothes your joints! That is exactly what the Mediterranean diet offers.
Pain reduction and improved physical function
The benefits do not stop there. For those with rheumatoid arthritis, adopting the Mediterranean diet may lead to reduced pain and enhanced mobility. Research has shown notable improvements in both pain and physical function when switching from a typical Western diet.
Weight management
Being overweight is a known risk factor for the development of osteoarthritis. The Mediterranean diet, with its emphasis on plant-based foods and healthy fats, supports healthy weight management. A study in The American Journal of Clinical Nutrition found that individuals who adhered to the Mediterranean diet had lower body mass index (BMI) and reduced waist circumference, which can help reduce stress on the joints.
Cardiovascular benefits
Patients with arthritis, particularly rheumatoid arthritis, are at increased risk of cardiovascular disease. The Mediterranean diet, renowned for its heart-healthy benefits, can significantly reduce this risk. This is not only beneficial for overall health but is particularly critical for those with arthritis.
The role of probiotics, prebiotics and vitamin D
Gut microbiome and arthritis
Emerging research is highlighting the role of the gut microbiome in human health, particularly its impact on nutrition and disease susceptibility. The gut microbiome consists of trillions of microorganisms that reside in the digestive tract and play a key role in immune function and inflammation regulation. Recent studies have shown evidence that probiotic supplementation can exhibit some anti-inflammatory effects, help increase daily activity, and be beneficial for patients with rheumatoid arthritis.
Incorporating probiotic-rich foods like yogurt, kefir, and fermented vegetables into your diet can help maintain a healthy gut microbiome, which may, in turn, support better management of arthritis symptoms.
While probiotics are live beneficial bacteria, prebiotics are the “food” that feeds these good gut bacteria, so both contribute to a healthy gut. The Mediterranean diet is particularly rich in prebiotics, such as alliums, cruciferous vegetables, artichokes, tomatoes, fennel, figs, chicory, spinach, whole grains, and many more.
Vitamin D
Vitamin D enhances the body’s ability to absorb calcium from dietary sources, aiding bone mineralisation and maintaining optimal bone density. It also contributes to improved muscle strength and function. This enhanced muscular support indirectly benefits joint health by providing better stability and reducing mechanical stress on the joints.
Vitamin D plays an important role in maintaining bone and joint health, but only a small amount can be obtained through diet alone. For this reason, vitamin D supplementation is often recommended, especially for those with arthritis who may have an increased risk of developing osteoporosis.
Practical tips for implementing the Mediterranean diet
- Focus on whole foods: Base your meals around fresh fruits, vegetables, legumes, and whole grains. Eat the rainbow!
- Incorporate healthy fats: Use olive oil as your primary cooking fat and include nuts and seeds in your diet.
- Choose lean proteins: Opt for fish and poultry over red meat, and consider plant-based proteins like beans, lentils, chickpeas.
- Limit processed foods: Avoid foods high in sugar, trans fats, and refined carbohydrates.
- Stay hydrated: Drink plenty of water and limit sugary or fizzy beverages and alcohol.
Conclusion
For people with arthritis, diet can play a significant role in managing symptoms and improving quality of life. The Mediterranean diet, with its emphasis on anti-inflammatory foods and healthy fats, offers a scientifically supported approach to reducing inflammation and promoting joint health. By incorporating the principles of this diet into daily life, people with arthritis can potentially experience a reduction in pain and improvement in overall well-being and general health.
To book an appointment with our Consultant Rheumatologists, please call us on 020 8949 9020 or complete our online form:
