Dietary changes can't cure illnesses like arthritis, but they can help prevent or manage them.

Foods that reduce inflammation in the body are all the rage these days — and with good reason. Long-term consumption of these foods is associated with a lower risk of numerous health disorders, including heart and blood vessel problems and chronic diseases such as diabetes. But can a diet rich in anti-inflammatory foods also help our joints?

‍

‍

Research appears to show benefits for prevention

Studies have found that an anti-inflammatory diet can not only help prevent arthritis, but can also prevent conditions such as heart disease and diabetes, which are more common in people with arthritis.

‍

Those who eat healthily for years may be less susceptible to illnesses such as gout or other types of arthritis. The benefits are less clear if you already have joint problems, but it can still help.

‍

‍

Understanding inflammation

Inflammation in the body occurs when the immune system wants to heal an infection or injury by sending an army of white blood cells. In the case of a cut wound, for example, the area around the wound may turn red or swell as this healing process begins. However, once the problem is under control, the inflammation regresses and the body returns to normal.

‍

Chronic inflammation, on the other hand, is not as helpful to the body. If you are chronically stressed, obese, or have an autoimmune disease, the inflammation does not go away. It persists, damages the body and can lead to problems such as arthritis, heart disease or cancer.

‍

A proper diet can help turn off this inflammatory process and save the body from damage. There are still many unknowns about how the foods we eat are linked to inflammation levels in the body. But evidence of potential benefits is increasing.

‍

When researchers began looking at anti-inflammatory diets, they were particularly interested in whether they could reduce heart disease and cancer. But over the years, other benefits have emerged. This includes the joint protection that these diets can offer.

‍

Some painful joint conditions may be triggered or worsened by inflammation in the body. Gout, for example, is caused by the buildup of a substance called uric acid and occurs when tiny crystals form in the joints. These crystals irritate the tissue in the joint and can trigger chronic inflammation. Osteoarthritis, which was previously thought to be just joint wear and tear, is also now associated with chronic inflammation, although to a lesser extent than with other types of arthritis.

‍

‍

Choosing the right diet

According to studies, there are two main types of diet that are believed to have a positive effect on reducing inflammation. These are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, the latter being more of a change in diet than a diet. The Alternative Healthy Eating Index (HEI-EPIC), which measures diet quality, can also be used to work towards a similar healthy diet pattern that has been shown to improve health: lots of fruit and vegetables, healthy fats such as olive oil, whole grains, and lean meats, fish and legumes. These diets do not consume many of the foods common in the Western world, such as highly processed and sugary foods and drinks as well as red and processed meat.

‍

Researchers have found a decrease in various inflammatory parameters in the body, such as C-reactive protein, in people who regularly opt for an anti-inflammatory diet. The opposite effect was observed in people who eat Western-style diets.

‍

Over time, a healthy diet can reduce the risk of developing painful joint conditions. An anti-inflammatory diet for years can reduce the risk of gout by up to 60%. A regular diet of anti-inflammatory foods can also help alleviate joint pain in people with osteoarthritis and potentially slow the progression of damage. To get the most benefit, you have to eat a variety of anti-inflammatory foods, preferably over several years.

‍

While the role of foods in fighting inflammation is not yet clear, it is known that the foods that appear to reduce inflammation are also good for the body for other reasons. There is therefore nothing wrong with including more of these foods in your daily diet.

‍

It is not necessary to opt for a specific anti-inflammatory diet. Instead, elements can be combined in such a way that they suit personal lifestyle and taste. Because red meat and sugary drinks are associated with an increased risk of gout, these foods should be avoided whenever possible.

Choosing a healthy diet pattern can have comprehensive health benefits and protect against a wide range of diseases.