How diet affects arthritis

What to eat and what to cut out

Fresh farmed atlantic salmon on styrofoam supermarket tray
How Diet Affects ArthritisWhile there is no official arthritis diet that will make your pain go away, eating certain foods may help to combat the inflammation that makes your joints swollen and sore.

What to eat

Oily fish, such as salmon and mackerel, are high in omega-3 fatty acids that reduce substances in the body that promote inflammation. Not a fan of sea food? Snack on a handful of almonds or walnuts each day, as these are also packed with anti-inflammatory fats. Alternatively, drizzle some olive oil over your salad. Studies find that it may too reduce inflammation. Wholegrains and brown rice are also considered arthritis-friendly foods.

Antioxidant-rich foods also help to prevent inflammation, so fill your plate with colourful fruit and vegetables. You'll also find antioxidants in drinks like green tea and red wine, as well as in spices like cinnamon, cloves, turmeric and ginger.

Foods to cut out
Foods that are processed or sugary should be avoided as they can promote inflammation. They can also lead to weight gain, which can put added stress on your joints. Go easy on the salt shaker, too. Salt not only raises blood pressure, but can cause your body to hold on to extra fluid, which can make already swollen joints swell even more.

Some people say that nightshade foods (white potatoes, aubergine, peppers, paprika, goji berries and tomatoes) aggravate their arthritis. Although there isn't much research to prove it, it may be worth eliminating these foods from your diet for two weeks to see if it improves your symptoms.

Two products that may help if you have arthritis:

Biofreeze Pain relieving Gel 118ml, £9.99, from Boots

Boots Hot/Cold Compress, £6.99

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