A Balanced Diet Can Help Ease Arthritis Symptoms

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A Balanced Diet Can Help Ease Arthritis Symptoms

Sep 06 2000 14:22:47

Lyn La Cava

drkoop.com Health Correspondent

The United States has the highest rate of arthritic disease in the world, with

other Western nations close behind. Its citizens also consume the greatest

quantities of empty calories from refined carbohydrates and fat. In contrast,

arthritis is more rare in poorer countries, where fresh fruits, vegetables,

whole grains and legumes are staples.

Research supports this connection between diet and arthritis, which for years

was considered quackery. Experts, such as researchers with the National

Institutes of Health, have determined that nutritional factors can alter immune

and inflammatory responses. Although no particular dietary regimen has been

proven to cure the disease, most experts, including those with the Arthritis

Foundation, consider a healthy diet an important factor.

This is especially true for people with rheumatoid arthritis (RA), because RA

imposes great strains on the body. Inflammation damages tissues and the body

needs nutrients to heal this. Flare-ups consume energy and break down protein,

which, along with chronic pain, can lead to fatigue. To combat these symptoms,

most doctors encourage their RA patients to eat balanced diets composed of

nutrient-dense, low-fat foods.

NIH research shows that patients with RA and those taking glucocorticoid

medications are also at high risk for steroid-induced osteoporosis. A diet rich

in calcium and vitamin D helps build bone and can work to prevent or retard

osteoporosis. Calcium is found in dairy products and green, leafy vegetables.

Vitamin D comes from sunlight and fortified dairy products.

Bioflavonoid-rich fruits, such as blackberries, blueberries and cherries, are

also good for arthritis sufferers. Bioflavonoids bind and strengthen collagen

structures, needed for healthy connective tissue. They also inhibit the enzymes

that destroy these collagen structures during inflammation, and protect against

inflammation-promoting substances.

Foods containing sulfur, such as garlic, onions, Brussels sprouts and cabbage,

are also important. (The sulfur content in the fingernails of arthritis patients

is often lower than normal). Sulfur-containing compounds regenerate and rebuild

cartilage cells and maintain cellular functions. They have also proven to be

effective in reducing inflammation and relieving pain.

Some arthritis patients report improvement through not what they eat, but what

they don't eat. Although strict, scientific studies have not confirmed it, many

RA sufferers claim that eliminating vegetables in the nightshade family

(including potatoes, eggplant, peppers, paprika, tomatoes, strawberries and

mushrooms) has helped their arthritis symptoms. The theory is that chemical

alkaloids in nightshades are deposited in connective tissues and cause

inflammation and inhibit the joints' normal cartilage repair.

Many RA patients report positive results from eliminating all foods through

fasting. The theory is that fasting detoxifies the body, helping rid it of

elements that promote joint tissue destruction. Another theory is that when food

intake drops, the immune response does too. This includes the antigen-antibody

complexes that settle in joints. Since overreaction of the immune system

provokes rheumatoid arthritis, it is thought that lowered immunity brings

diminished pain and swelling. Fasting should only be done with caution and under

a doctor's supervision, as it is an extreme measure and can cause muscle loss.

Since people with rheumatoid arthritis often have low muscle mass, it is

potentially dangerous.

A less extreme approach is a vegetarian diet, which eliminates meat and

sometimes dairy products. According to the Arthritis Foundation, many RA

patients have found this high fiber and nutrient diet beneficial. One reason may

be that the saturated fat in meat and dairy products raises levels of

inflammatory compounds, increasing arthritic symptoms.

In addition to saturated fat, arthritis sufferers should consider avoiding

hydrogenated or partially hydrogenated oils and trans-fatty acids, which can

contribute to inflammation and the destruction of joint tissues. These oils are

commonly found in refined foods, so patients are advised to read package labels

carefully. The new " fake " fats should also be ingested with caution. In the

digestive tract these absorb fat-soluble vitamins (A, D, E and K), carotenoids

and other essential nutrients that may be deficient in arthritis patients.

All oils are not bad, however. Research shows that fish oils, both as a whole

food and fish-oil supplements, may block the activity of arachidonic acid, which

causes inflammation. It is preferable to eat broiled or baked fish, rather than

fried. Fried foods have a high level of polycholorinated phenols, a toxic

by-product of heating oils. These phenols may increase inflammation and make

arthritis symptoms worse.

Because they tend to be sedentary due to pain and stiffness, many arthritis

patients are overweight. This is unhealthy for anyone, but especially serious

for these patients. Excess weight stresses already affected weight-bearing

joints, causing cartilage breakdown, exacerbated symptoms and hastened

degeneration. Eating balanced, nutritious foods and exercising regularly, rather

than experimenting with diets, is the best way to reach a healthy weight.

Pain, depression and the difficulties of preparing food discourage many

arthritis patients from sticking to healthy eating habits. The first step is to

realize that eating well is a vital factor in one's quality of life. A balanced

diet and optimum weight can ease arthritis symptoms and provide the energy to

deal with the disease.

Lyn La Cava is a seasoned freelance writer with a strong interest in health

issues. She is based in Austin, Texas.

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