Arthritis affects millions of people worldwide, causing pain, stiffness, and reduced mobility. While medications can help, lifestyle changes—particularly diet and exercise—play a crucial role in managing symptoms and improving overall well-being. As Dr. John Davis III, a rheumatologist at the Mayo Clinic, explains, “Dietary choices can have a profound impact on inflammation and joint health.”
How Diet Can Help Manage Arthritis Pain
The food you eat can either help reduce inflammation or contribute to it. According to Harvard Health Publishing, adopting an anti-inflammatory diet may reduce joint pain and improve mobility.
Best Foods for Arthritis
- Fatty Fish (Salmon, Mackerel, Tuna, Sardines)
Rich in omega-3 fatty acids, these fish help reduce joint inflammation. “Omega-3s have been shown to significantly lower levels of inflammatory markers in the body,” says Harvard Health.
- Fruits and Vegetables
Berries, oranges, spinach, and bell peppers are packed with antioxidants, vitamins, and fiber, all of which can help combat inflammation. According to Harvard, “A diet high in plant-based foods is associated with lower levels of inflammation.”
- Nuts and Seeds
Almonds, walnuts, and flaxseeds provide healthy fats and essential nutrients that support joint health.
- Whole Grains (Brown Rice, Quinoa, Oats)
Unlike refined grains, whole grains help control inflammation and provide sustained energy.
- Olive Oil
A staple of the Mediterranean diet, olive oil contains compounds similar to anti-inflammatory medications. The Mayo Clinic recommends using extra virgin olive oil as a primary fat source for its heart and joint health benefits.
Foods to Avoid
Just as some foods help, others can worsen inflammation and arthritis symptoms. Limit or avoid:
- Processed and Fried Foods
These can trigger inflammation and weight gain, which adds stress to your joints.
- Sugary Drinks and Sweets
High sugar intake can increase inflammation and lead to joint pain flare-ups.
- Refined Carbs (White Bread, Pastries, Pasta)
These break down quickly into sugar, which can contribute to inflammation.
- Excessive Red Meat
Red and processed meats contain compounds that may increase inflammation in the body.
Advice from Our Registered Dietitian, Hannah Clayton, MPH, RDN, LDN
Changing your eating habits and diet can sometimes feel overwhelming. That’s why I usually recommend starting with 1-2 small changes that feel realistic for you. Even simple swaps and small adjustments add up over time and can make a big difference to your overall health and well-being. If you’re looking to eat a more anti-inflammatory diet but aren’t sure where to start, try one of these easy strategies:
- Add ½ cup of frozen or fresh blueberries, raspberries, or cherries to your breakfast. I like to add fruit to oatmeal, smoothies, and cereal. Fun fact: Frozen fruits and vegetables are just as nutritious as fresh ones and are often more affordable!
- Limit foods high in sodium, such as canned or instant soups, processed meats and cheeses, and salty snacks. High sodium intake can increase inflammation and lead to swelling in the body (edema). Tip: When selecting canned soups, look for options that say “Low Sodium” or “No Added Salt” on the label.
- Make a simple swap to increase your fiber intake. Swap white bread for whole wheat bread, or sugary cereals for a whole grain granola. Fiber, a type of carbohydrate, has numerous health benefits and has been shown to help reduce inflammation. Aim for 25-35 grams of fiber per day.
If you’re looking for a more personalized approach to nutrition, seeing a registered dietitian is recommended. We can review your medical history, laboratory values, diet, and eating habits to provide tailored recommendations just for you! Access Care Partners also offers specialized Nutrition Counseling services to help you develop an individualized plan that supports your health goals and addresses specific needs like arthritis management. Contact us today to learn more!
Arthritis-Friendly Exercise Tips
Staying active is key to keeping your joints flexible and maintaining muscle strength, which helps support arthritic joints. However, not all exercises are arthritis-friendly. The Mayo Clinic emphasizes that “Low-impact activities can help reduce stiffness and improve overall function without overloading joints.”
Best Exercises for Arthritis
- Low-Impact Cardio
Walking, cycling, and swimming are great ways to get your heart rate up without putting too much stress on your joints. “Water aerobics is especially helpful for people with arthritis because the water supports your weight, reducing joint strain,” notes Harvard Health.
- Strength Training
Building muscle helps support joints and reduces arthritis pain. Use resistance bands, light weights, or bodyweight exercises like squats and modified push-ups.
- Yoga and Tai Chi
These gentle exercises improve flexibility, balance, and stress management. A study in the Journal of Rheumatology found that practicing yoga twice a week significantly reduced pain and stiffness in people with knee arthritis.
- Stretching
Daily stretching can help keep joints flexible and prevent stiffness. The Mayo Clinic recommends simple stretching routines to help loosen up stiff joints, especially in the morning.
Tips for Exercising Safely with Arthritis
- Start Slow – Ease into a new exercise routine to avoid overloading your joints.
- Listen to Your Body – If an activity causes pain beyond normal discomfort, stop and modify it.
- Use Supportive Gear – Proper footwear, knee braces, and compression sleeves can provide extra joint support.
- Stay Hydrated – Drinking plenty of water helps keep joints lubricated.
- Warm Up and Cool Down – Gentle movements before and after exercise can help prevent stiffness.
The Bottom Line
While arthritis is a chronic condition, managing it effectively through diet and exercise can significantly improve your quality of life. As Dr. John Davis III from the Mayo Clinic reminds us, “Small changes in what you eat and how you move can lead to big improvements in pain and mobility.”
By incorporating anti-inflammatory foods and engaging in arthritis-friendly exercise, you can take control of your joint health and stay active for years to come.
