HOW TO TREAT ARTHRITIS NATURALLY

Many people believe that developing arthritis is just a part of getting older, but it is actually not a natural part of ageing. Early natural intervention with the right herbs, nutrients and diet can do a lot to prevent the onset or reduce the severity of arthritic symptoms.

Arthritis is a common inflammatory condition affecting around 3.6 million Australians that is one of the leading causes of pain and disability in the community. Arthritis is the term given to more than 100 different medical conditions that affect the musculoskeletal system, specifically the joints.

Osteoarthritis (OA) is the most common form of arthritis which is considered a ‘wear and tear’ degenerative disease. Osteoarthritis occurs when there’s continual stress being put on particular joints which wears down the cartilage between the bones and joint. Cartilage is a type of smooth connective tissue that covers the ends of bones where they come together to form joints. Cartilage allows bones to glide easily over each other along with providing cushioning and absorbing shock, and protecting the joints from injury. When cartilage wears down over time the bones will start rubbing together which results in pain and swelling, and eventually loss of mobility.

Other types of arthritis include rheumatoid arthritis (RA), gout, juvenile arthritis, fibromyalgia, psoriatic arthritis, lupus, ankylosing spondylitis, ross river fever and scleroderma. RA is the most common autoimmune disease in Australia. In RA the body’s immune system starts mistakenly attacking the joints. The most characteristic symptoms of arthritis include pain, swollen and inflamed joints, stiffness and loss of mobility. Arthritis can hinder a person’s day-to-day life making it difficult for them to do even the most basic tasks like cooking, opening a jar, driving or walking. Chronic inflammation causes damage to the cartilage and the surrounding tissues which can result in weakness, instability, and deformity of the joints. Bone erosion can also be seen in severe RA and in erosive OA which most often involves the hands of postmenopausal women.

 

RISK FACTORS:

Age is a strong risk factor for OA with the prevalence of this type of arthritis increasing with age for both women and men. Women however have a higher risk of developing OA, especially after menopause. A deficiency in oestrogen has been said to be associated with osteoarthritic changes such as increased cartilage breakdown and joint laxity in the joints in post-menopausal women. RA also occurs more often in women than men. Hormone and genetic factors have been suggested to play a role in this. Obesity is also a major risk factor for the development of arthritis, particularly OA of the knees. Mechanical stress like heavy lifting or kneeling, along with joint injury can also increase the risk of developing OA. Nutritional deficiencies are also a contributing factor in the development of OA.

 

If you suffer from arthritis here are some key foods you should be including and excluding from your diet.

 

FOODS TO INCLUDE IN YOUR DIET:

 

ANTIOXIDANT-RICH FOODS

Antioxidants are an essential part of anyone’s diet, and even more important for people with arthritis. Antioxidants help to mop up free radicals that cause damage to cartilage and joints.Eating a diet rich in a variety of brightly coloured fresh fruits and vegetables that are abundant in antioxidants will lessen inflammation and help protect joints, bones and surrounding tissues from further damage. Some of the best fruits and vegetables that will give your diet a super antioxidant boost are berries, dark green leafy vegetables, beetroot, tomatoes, kale, pomegranates, citrus fruits, kiwi, papaya, mangoes, avocado and carrots.

 

ANTI-INFLAMMATORY FOODS

Since arthritis is an inflammatory condition it makes sense to eat a wholesome diet the includes plenty of nutritious anti-inflammatory foods and herbs to counteract the effects of inflammation and protect the joints from further damage.

Omega-3 essential fatty acids have a potent anti-inflammatory action that reduces inflammation in the body and alleviates arthritic symptoms including pain and swelling. Omega-3 fats also have a lubricating effect on the joints. You can easily include these beneficial fats in your diet by eating oily wild fish, raw walnuts, and flax, hemp and chia seeds. Alaskan wild salmon, trout, cod, mackerel and sardines are all good choices. You should aim to have around three serving of oily fish per week.

Spice up your meals with ginger, turmeric, garlic, curry powder, cinnamon and chilli. These effective anti-inflammatory and antioxidant rich herbs will not only add plenty of flavour to meals but they will also help fight inflammation and cartilage damage associated with arthritis.

 

HERBAL TEAS

Swap your morning coffee for a delicious cup of licorice, ginger or chamomile tea. These fabulous herbs have been used by herbalists for centuries for their anti-inflammatory properties. Make sure to cover the teapot or cup while you’re brewing so the active volatile oils don’t escape. You will find these anti-inflammatory botanicals in our Bodhi Organic ZesTEA, TranquiliTEA and SereniTEA.

Cinnamon and turmeric are also excellent anti-inflammatory botanicals that can be enjoyed in chai, or added to hot almond or coconut milk for a delicious anti-inflammatory latte. You will find these healing herbs in our Bodhi Organic LuminosiTEA.

Studies have found that green and rose hip teas are also great choices as they help dampen inflammation throughout the body.

Green tea’s anti-inflammatory action is due to its high levels of polyphenols called epigallocatechin gallate (EGCG). This polyphenol may also inhibit the degradation of cartilage.

 

BONE HEALTH

Over time chronic inflammation around the joints causes the bones to start breaking down. The body’s ability to build new bone will also start to slow down, which will result in weak, porous bones that can break easily. RA increases your risk of osteoporosis. Chronic inflammation also makes it harder for the body to absorb vital bone building nutrients from foods.

The health of your bones and cartilage rely on a constant supply of specific nutrients from a wholesome diet including calcium, magnesium, phosphorus and vitamins D and K. If your diet is lacking in any of these vitamins and minerals bone erosion can occur. Soft bones of tinned salmon, organic tofu, tahini, almond butter, organic eggs, dairy products, cod liver oil, and green leafy vegetables (kale, collard greens, turnip greens, bok choy) are all excellent sources of bone building nutrients.

 

FOODS TO REDUCE OR AVOID IN YOUR DIET:

 

SATURATED AND TRANS FATS

While a diet high in omega-3 fatty acids is beneficial for arthritis sufferers, a diet high in saturated and trans fats is likely to have the opposite effect. Saturated and particularly hydrogenated or trans fats should be kept to a minimum as they have a pro-inflammatory effect. These types of fats can worsen inflammation and exacerbate arthritis symptoms. A diet high in these unhealthy fats will also contribute to weight gain which puts extra pressure on joints, particularly the knees.

Some saturated fats in the diet is beneficial for good health, however eating too many can increase inflammation throughout the body. Foods that are high in saturated fats that should be reduced include fat from red meat, chicken skin, and full-fat dairy foods. Foods that contain high levels of trans or hydrogenated fats that should be avoided include foods cooked in vegetable oils like greasy take away foods, processed and packaged foods, commercial baked goods and pastries, some crackers and margarines, microwave popcorn, and refrigerated dough products.

 

RED MEAT

Red meat and processed deli meats are pro-inflammatory foods. Eating too much red meat can promote inflammation in the body and worsen arthritis symptoms.  If you like eating red meat make sure that you buy organic and grass-fed, as commercially grown meats are commonly higher in inflammatory compounds.  Marinade your meat in olive oil and garlic as this will form a protective coating on the meat that will help reduce the formation of inflammatory compounds when its cooked. Always cook your meat on low-to-medium temperature and never burn it. Nitrates used to preserve meats found in deli meats may also increase inflammation so choose nitrate free alternatives.

 

REDFINED SUGARS

Eating too many refined sugary foods can worsen inflammatory conditions like arthritis. A diet high in refined sugars will elevate glucose and insulin levels and increases inflammation throughout the body. Try swapping sugary processed foods with wholesome alternatives e.g. swap sugary packaged breakfast cereals for whole oats or natural muesli. Instead of sugar laden store-bought muesli bars and biscuits make your own healthy bars and cookies at home. Replace soft drink with natural mineral water, kombucha, sugar-free iced teas or veggie juices. Use fresh or dried fruits and stevia to sweeten desserts and baked goods. A tub of yoghurt can contain up to 5 teaspoons of sugar so look for natural or Greek yoghurt and naturally sweeten it with fresh fruit, vanilla, or cinnamon. Other foods that notoriously contain sugar are convenience snack foods, salad dressings, pasta sauces, and fruit juices.

Moderate amounts of fructose from whole fruit is healthy, however it’s when people consume large amounts of refined fructose (including high fructose corn syrup) from processed foods that it can contribute to inflammation in the body.

 

VEGETABLE OILS

Vegetable oils such as corn, safflower, sunflower, soy and peanut oils oxidise quickly when they’re heated and form trans-fats and aldehydes that are highly inflammatory. These oils are also high in omega-6 fats which are important in moderation but pro-inflammatory when eaten in excess. Make sure to store your oils properly in a cool dark place. Olive oil is a great choice for baking and cooking at a moderate temperature. Avocado, flax, extra virgin olive and macadamia nut oils are all excellent oils to drizzle over salads and veggies, and for dressings and dips.

 

PROCESSED FOODS

One of the best ways to make the change to an anti-inflammatory diet is to stop eating processed foods and move towards a wholefood diet. Choosing to eat a diet rich in wholesome, natural, unprocessed foods that are full of antioxidants and anti-inflammatory nutrients will help to reduce inflammation and improve arthritis symptoms. Stock your kitchen with fresh fruits, vegetables, legumes, avocados, raw nuts and seeds and nut butters, tahini, quinoa, oily wild fish and healthy oils like olive, avocado, flaxseed and macadamia nut.

 

Article written by Lisa Guy, naturopath and founder of Bodhi Organic Tea.