Joint Health and Diet

Arthritis is a generic name for a group of diseases characterized by painful, swollen and inflamed joints which can also spread to other organs in the body. These diseases include osteoarthritis (OA), rheumatoid arthritis (RA), gout, lupus, and fibromyalgia … etc.

There are a few established risk factors that cause or worsen joint pain and inflammation such as obesity, aging, injury and gender. But studies have shown that repetitive-use injury associated with athletics and obesity are the two greatest risk factors, especially for OA, and this risk increases with an increase in weight. An unhealthy diet that’s high in animal-based saturated fat, red meat and its processed derivatives has shown to cause excessive weight gain, trigger inflammation and lead to deficiencies that do not promote healthy joints.*

Dietary treatment involves reduced calorie intake for weight loss, this will result in less pressure on the joints, and rather than eliminating fat, replace with healthier plant-based fats, such as avocado pear, peanut butter, olive, canola and sunflower oils and oily fish such as tuna, sardines, salmon, herring, mackerel. Increasing intake of fruit and dark green leafy vegetables, legumes and whole grains are very important as well. This diet would be high in antioxidants and vitamins A, C, E, D, B₆, B₁₂ and folate. It is high in minerals such as Selenium and Calcium, as well as Omega-3 fatty acids, which is known for its anti-inflammatory properties. Following this would allow for better bone and joint health.*

Excess weight or obesity needs to be managed by seeing a qualified dietitian who is registered with the Health Professions Council of South Africa (HPCSA), once assessed nutritionally; the dietitian can determine the most appropriate nutrition intervention and will be able to help with weight reduction by giving evidence-based nutritional advice, emphasizing on returning to healthier eating habits and following a well-balanced eating plan along with encouraging physical activity.

Arthritis medication that provides relief from pain and inflammation may cause nutritional side effects such as weight gain, vitamin and mineral loss. Therefore always discuss with your doctor before taking any medication.

This article was written by Salaamah Solomon, a HPCSA registered dietitian.

*References available on request.

salaamahsolomon@gmail.com