For Arthritis Sufferers - Suprising Food Alternatives

By Wendy Gordon

Within the past year, one arthritis drug after another has been pulled off the market, due to concern over serious side effects. This has left a lot of arthritis sufferers feeling that they have no recourse but to grin and bear the pain and debilitation of this disease. Some patients (and their doctors) are pressuring the FDA to keep risky drugs like Vioxx and Celebrex on the market.

There's another approach, and that's to consider non drug treatments. Nutrition is one of the first things that comes to mind and it would be nice if there was a clear-cut dietary solution. Unfortunately, there isn't. The link between diet and arthritis is complex and dependent on the kind of arthritis, which is a catch all term for inflammation of the muscles and tendons surrounding our bones. Dietary changes probably won't remedy osteoarthritis, which affects mainly elderly people and results from the wear and tear of a lifetime of use. They can relieve some of the symptoms of rheumatoid and reactive arthritis, autoimmune diseases that afflict younger people and actually cause a lot more disability. People's reactions to these dietary alterations seem to be very idiosyncratic. Scientific studies point the way, but they are far from proving anything. If you are an arthritis sufferer I would suggest trying some of the suggestions that follow, and see if anything helps!

Probably the most scientifically supported remedy for arthritis pain are omega-3 acids, most commonly found in fish. Omega-3 acids cause a significant drop in one of the most inflammatory immune substances in arthritis - leukotriene B4. At the University of Pittsburgh neurologists tested omega-3 acid supplements on 120 arthritis patients. Fifty-nine percent found that the antinflammatory properties of the oils decreased their arthritis pain and 68% could discontinue taking conventional arthritis pain medications. The more fish oil, the better, it seems, with a couple of caveats. Fish oil thins the blood, so people on anticlotting medications must use caution. Also, the same fish that contain the highest percentage of these beneficial oils also accumulate the most mercury. Mackerel, swordfish, and tuna are particular offenders. Pregnant and nursing women should limit their consumption of these fish, but in general I think people are better off trying to get most of their omega-3 acids from food rather than relying on supplements. Good fish sources include anchovies, bluefish, herring, mackerel, salmon, sardines, shad, sturgeon, tuna, and whitefish. Canola and flaxseed oil are other good sources. If you choose to take supplements, 3-5g/day is the recommended amount. Borage seed oil and evening primrose oil contain high amounts of omega-3's, as does the old-fashioned remedy castor oil. Castor oil appears to "switch off" collagen degrading enzymes that break down joint cartilage.

A study with 23,000 participants in the United Kingdom showed fruits and vegetables to have a protective effect, especially vitamin C. Vitamin C is a powerful antioxidant and inflammation fighter, as well as a co-factor in collagen synthesis, the main protein in joint tissue. Vitamin C's general infection fighting properties are also a plus, as some medical professionals believe infection triggers flare-ups of rheumatoid arthritis. Flavonoids, polyphenols that give color and flavor to fruits and vegetables, act as powerful antioxidants. Broccoli contains the peptide glutathione, another antioxidant that aids in the function of vitamin C and E. Other glutathione-rich foods include asparagus, cabbage, cauliflower, potatoes, tomatoes, avocados, grapefruit, oranges, peaches, and watermelon. Generally speaking, a modified vegetarian diet (including fish) seems very helpful. Animal foods contain arachiodonic acid, a fatty acid that's converted to inflammatory prostaglandins and leukotrienes. When people are on a vegetarian diet for awhile, their serum profile of phospholipids changes in a way that may decrease production of these inflammatory substances.

Green and black teas contain polyphenol epigallocatechin-3 gallate (EGCG) which inhibits the expression of the interleukin-8 gene, a key gene involved in the arthritis inflammatory response.

Grapes contain resveratrol, a phytoestrogen which blocks the activation of COX-2 prostaglandins (the same mechanism used by all those drugs being pulled off the market). You can take in your resveratrol by munching on the fruit, or you can go straight to their byproduct, wine (red wine is best). Isn't sipping a nice pinot noir an improvement over popping pain pills? Also in the fruit family, bromelain, a key enzyme in pineapple, reduces inflammation.

A 1999 Greek study showed that olive oil reduced the risk of rheumatoid arthritis. Another interesting result of this study was that cooked vegetables appear to be more protective than raw ones, maybe because cooking breaks down the cell walls, making beneficial nutrients more accessible.

Soy products decrease cellular inflammation in rats, so the same may apply to humans.

Another aspect to consider in dietary treatments for arthritis is the possibility of allergic reactions. Reactive arthritis is often triggered by a colonic infection, which among other effects, renders the colon more permeable. Animal proteins, especially those from homogenized dairy products are precisely the right size to trigger an allergy and the ensuing inflammatory response. Some arthritis sufferers respond well to a diet free of dairy and red meat. In fact, this diet is a common treatment for arthritis in Europe. Other possible offenders include caffeine, nightshade vegetables (such as tomatoes and eggplant), sugar, chocolate, and salt.

Obviously, maintaining a healthy body weight reduces stress on weight bearing joints, especially those in the legs, feet, and spine. Cortisone, a huge promoter of weight gain, is commonly used to treat severe rheumatoid arthritis. Here's another reason to avoid this powerful and destructive drug whenever possible!

My husband was diagnosed with reactive arthritis last fall, after thirty years of misdiagnoses and way too much ibuprofen. He eliminated red meat and dairy from his diet, increased his consumption of red wine (that was difficult), and in the process, increased his consumption of fruit, vegetables, and soy products. He hasn't had to take an ibuprofen in months, and has much more flexibility in his joints. His personal experience may not be an empirical study, but it's a lesson to other arthritis sufferers to cut down on the medication and experiment with their diet. You have nothing to lose but a few pounds.