Five foods that can help naturally reduce arthritis pain, according to experts

Millions of Britons are currently living with arthritis and other joint problems. Depending on the type of arthritis it can cause issues such as pain, inflammation, joint stiffness, and even difficulty moving.

There is no cure for arthritis, however, there are ways to both reduce your risk of the condition and ease symptoms.

With this in mind, two experts spoke with Express.co.uk about how to use diet to ease arthritis symptoms.

According to occupational therapist Julie Jennings, from HSL, some foods can help tackle joint pain.

She said: “Certain ingredients have been shown to reduce inflammation, boost your immune system and strengthen bones.”

Carolina Goncalves, superintendent pharmacist at Pharmica, agreed and recommended the five best foods with anti-inflammatory properties to add to your diet.

Oily fish

We’re always told that oily fish is good for us, particularly for brain health, but they also have anti-inflammatory properties that can help with arthritis pain.

Carolina explained: “Fatty fish contain omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body.

“These compounds can help curb the production of inflammatory cytokines, which tend to break down cartilage and contribute to arthritis.”

Julie recommended: “To eat more omega-rich foods, turn to fish like salmon and mackerel.

“Both are great roasted and are lovely served with new potatoes paired with green vegetables like asparagus or tenderstem broccoli. Tuna, sardines and cod are also great varieties to add to your diet”

Flaxseed

For those who follow a vegetarian diet, there are other alternatives to fish that have similar benefits.

“Individuals looking for a plant-based option that offers a similar effect can consider flaxseeds, which are a rich source of alpha-linolenic acid (ALA, a type of plant-based omega-3 fatty acid),” Carolina said.

Julie commented: “For many, flaxseed may be an ingredient they’re not familiar with or used in their cooking before, but it is really easy to incorporate in your meals.

“Simply dust over your cereal or into porridge during breakfast, add as an extra component in baking mixtures, or even sprinkle it into a salad!”

Chicken skin

Chicken is a popular source of protein, but many underestimate the value of chicken skin for health.

Carolina said: “Chicken skin contains type-II collagen, which some studies have found may help reduce the symptoms of osteoarthritis by potentially aiding in the rebuilding of cartilage and helping to maintain cartilage elasticity.”

“Individuals who do not wish to consume the chicken skin itself could also render it down to cook with it or include it in a soup or broth, in which the collagen will dissolve once the chicken skin is cooked.”

Berries

“The naturally occurring antioxidants in berries can help prevent arthritis by fighting free radicals in the body that could potentially damage cells and contribute to the inflammatory processes associated with arthritis,” Carolina said.

Julie added: “To add more berries to your diet, why not try making homemade smoothies?

“Not only are they tasty but super refreshing during the warmer summer months. Blueberries are known to have the most antioxidants, with raspberries and goji berries following close behind!”

Olive oil

Olive oil is one of the most commonly used ingredients in kitchens due to its versatility when it comes to cooking, but not everyone is aware of the positive health effects.

“Olive oil contains a compound called oleocanthal, which some studies suggest can have similar effects on the body as non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen,” Carolina said.

“It is thought that oleocanthal inhibits the activity of COX enzymes, reducing the production of pro-inflammatory substances and helping to prevent inflammation and associated pain in arthritis.”