Vitamin C is a powerful antioxidant, and may protect the joints from the damaging effects of free radicals (unstable molecules that can cause joint inflammation). Recent research shows that vitamin C can help prevent bone loss and cartilage deterioration associated with aging. Vitamin C plays a key part in repairing cartilage and helps to keep your cartilage “young”.

Fruits and vegetables rich in vitamin C include oranges, cantaloupe, broccoli, strawberries, peppers and cranberry juice. Vitamin C is also available in supplement form.

It is thought that eating foods that are rich in calcium and vitamin D can reduce the risk of developing osteoarthritis. The body manufactures vitamin D from sunlight so make sure you spend time outdoors every day- undertaking some form of exercise such as walking or cycling is ideal. Vitamin D can also be found in oily fish and fortified foods such as margarines and some cereals. Food rich in calcium include dairy products, nuts and seeds (especially sesame seeds) and fish.

Omega-3 oils are thought to have anti-inflammatory properties and can reduce the pain caused by inflamed and swollen joints. Omega-3 oils are found in oily fish, such as salmon and mackerel. It is also found in avocadoes, nuts and seeds, especially almonds, and is added to some cereals or margarines.

A selenium deficiency has been linked to a more rapid progression of arthritic symptoms. Brazil nuts are particularly rich in selenium, but it can also be found in supplement form.

Eating a Mediterranean style diet is thought to be effective at preventing and treating arthritis. The Mediterranean diet consists mainly of fresh fruit and vegetables, oily fish, grains and pulses, with a limited amount of red meat.

Recent studies have indicated that vegetarian diets can be helpful for some people with rheumatoid arthritis. These studies also indicate that people who eat a lot of red meat seem to have a higher risk of developing inflammatory types of arthritis. If you decide to eat a vegetarian or vegan diet, make sure you are getting sufficient quantities of calcium, selenium, vitamin D and vitamin B12. Vegetarians can get vitamin B12 from yeast extract, soya milk or fortified foods.

Excess weight can exacerbate the symptoms of arthritis, as it places extra pressure on the weight bearing joints and can increase joint wear and tear. By eating a healthy diet, you will find it easier to lose any excess weight and your overall health will improve as a result.

Exercise is very important. But what about diet?

For a long time, doctors doubted there could be any link between diet and osteoarthritis. They saw the disease as a natural result of wear and tear on the joints, something inevitable as we age.

But new research is making them reconsider that idea.

It now appears that nutrition plays a vital role in helping to prevent or ease the effects of osteoarthritis. One key element is vitamin C.

Vitamin C is a powerful antioxidant, and may protect the joints from the damaging effects of free radicals (unstable molecules that can cause joint inflammation).

Recent research is showing that vitamin C can help prevent bone loss and cartilage inadequacies associated with aging. Specifically, when your joint has cartilage that needs to be repaired, vitamin C is needed for such repairs. It helps to keep your cartilage “young”.

According to Dr. Timothy McAlindon of the Boston University School of Medicine, “Vitamin C may also help generate collagen, which enhances the body’s ability to repair damage to the cartilage.”

When scientists at the Boston University School of Medicine studied the eating habits of people with osteoarthritis of the knee, they found that those consuming the most vitamin C- more than 200 milligrams a day- were three times less likely to suffer deterioration of their condition than those who consumed the least vitamin C (less than 120 milligrams a day).

Dr. McAlindon recommends that people consume a least 120 milligrams of vitamin C every day. “That’s the amount in a couple of oranges,” he says.

Dr. Michael F. Roizen and Dr. Mehmet C. Oz, co-authors of “You: The Owner’s Manual”, recommend even more. “Shoot for 1200 milligrams of vitamin C a day- spread between your diet and supplements throughout the day.”

Be careful not to overdo it however. Some data suggest that more than 2,500 milligrams a day can have the opposite effect and actually increase the risk of osteoarthritis.

Dr. Eve Campanelli, a holistic family practitioner in Beverly Hills, CA, recommends black cherry juice. She advises her patients to drink two glasses, twice a day, of four ounces of the juice diluted with four ounces of water.

Other fruits and vegetables rich in vitamin C include oranges, cantaloupe, broccoli, strawberries, peppers and cranberry juice.

A healthy diet, rich in fruits and vegetables, has been recommended by nutritionists for years. Now there’s another reason to pay attention- it can help your joints to stay young!

Many arthritis patients also suffer from vitamin and or mineral deficiencies and sufferers should have a regular blood check to test for this. In particular, calcium, magnesium and folic acid are critical micronutrients which should be incorporated into the arthritis diet, preferably through natural sources, or failing that using a supplement.

If you need to lose weight you should restrict your calorie intake appropriately while still maintaining a nutritional balance; ensure you are eating plenty of fiber-rich foods such as whole grains (whole meal bread, pasta and rice etc) and vegetables such as leafy greens, carrots, sweet potatoes etc.

In some patients, arthritis can be related to certain food allergies. Some sufferers benefit from eliminating one or more problematic foods from their diet so that they can gain relief from their arthritis. Common foods that are associated with exacerbating arthritis symptoms include dairy foods (milk, cheese, butter etc), red meat, certain vegetables, some citrus fruits, and preservatives or food additives.

If you think a food allergy may be making your symptoms worse, try an exclusion diet for a fortnight and see if it makes a difference. Many people find they are able to pinpoint the problem through this method.

Speak to a nutritionist for a more detailed analysis of your diet and for a recommendation of your own personal diet plan.

Symptoms can be reduced by drinking raw juices; celery, red beetroot and carrot are particularly good. Raw juices are alkaline, which helps to dissolve the deposits accumulated around the joints and joint tissues. Pineapple juice can also benefit, as the juice contains bromelain, which is an enzyme proven to reduce swelling and inflammation.

Some foods are thought to help alleviate arthritis symptoms. Bananas are a source of Vitamin B6, which can reduce pain and inflammation. Lime can also be beneficial, as it contains citric acid, which can dissolve the uric acids responsible for some forms of arthritis. The juice is best drunk diluted in water to avoid the bitter taste! Coconut milk is also thought to be beneficial for arthritis sufferers. Avoid excess caffeine and overly spicy foods, although Cinnamon is thought to have arthritis relieving properties.

Honey has also been proven to reduce symptoms of inflammation and stiffness, and Cider Vinegar is very effective at breaking down the joint deposits caused by uric acids.

A small daily amount of cod liver oil can slow the degeneration of joint cartilage and tissue; try consuming 1 or 2 teaspoons of olive oil a day. Garlic can also be effective, as it contains anti-inflammatory properties. Cooked or raw garlic is equally effective.

Castor Oil has also shown some benefits in reducing the symptoms of arthritis; ideally it should be boiled over a stove burner and taken with fresh orange juice each day.

Epsom salts also help break down uric acids in the body, and are also a source of magnesium, which aids bone growth. If the body becomes deficient in Magnesium, it is less able to use and absorb calcium. Try adding 3 cups of Epsom salts to a hot bath, and soak in it. Have the water as hot as you can stand it, and keep topping it up as required. Whilst you are in the water, gently exercise your joints.

Many people have found some relief by bathing in sea water. The natural iodine found in sea water can alleviate the pain of arthritis. Iodine can help repair tissues and regenerate the skeletal frame. It also regulates the acid- alkaline balance in the blood. If you are not able to access the sea, relaxing in a warm bath in which a cup or two of salt has been dissolved.

Black Cohosh has pain- relieving qualities similar to aspirin. It has also been shown to reduce joint inflammation.

Celery also has anti-inflammatory properties, as well as being a good source of potassium. Potassium deficiency can aggravate arthritis pain.
Feverfew is another herb containing anti-inflammatory properties, and also stimulates the circulation.

Angelica can reduce inflammation and natural pain relievers. It will also relax the muscles, which can be beneficial as muscle tension can aggravate arthritis pain.

Devil’s Claw is a fairly new remedy which has shown to enable healing of affected joints.

Turmeric is a herb traditionally used in Ayurvedic medicine. It has been shown to significantly reduce symptoms such as stiffness and pain in a number of arthritis suffers.

Boswellia is another herb containing anti-inflammatory properties.
Other herbs shown to be beneficial in treating and relieving arthritis symptoms include Chaparral, Ginseng, Liquorice, Oregano, Rosemary and Wild Yam.

These herbs can either be supplied in a paste to be rubbed into the skin, whereby they are absorbed into the body, whereas others may be consumed as a dietary supplement. A herbalist will be able to advise on correct dosage. It is also a good idea to consult with your doctor before trying alternative treatments.

People are choosing to take herbal remedies to treat their arthritis rather than prescribed medication, with products such as Synflex, Supple and Joint Advance becoming increasingly popular.