IS A PLANT-BASED DIET GOOD FOR ARTHRITIS?

In the US, 23% of adults have arthritis, a serious disease of the joints. While medicine has been the main go-to for symptom suppression, lifestyle changes are proving to be even more beneficial. So is a plant-based diet good for arthritis?

One in four adults with arthritis suffers severe joint pain. It can negatively impact every imaginable aspect of one’s life. Many people are simply not able to work and have to rely on unemployment benefits.

In an otherwise dark scenario, there’s a glimmer of hope with diet changes. A plant-based diet can simply do wonders for those with arthritis. The pain can be controlled, and patients can start living a healthy and fulfilling life.

What is Arthritis?

Arthritis is a disease that causes inflammation of joints in the body. It can impact a particular joint or multiple joints. There are many types of arthritis in the world today.

The leading symptom in all types of arthritis is pain and stiffness in the joints. For a lot of people, the pain gets more severe with time. People with arthritis may also see redness around joints and have difficulty making certain motions.

Types of Arthritis

The most common types of arthritis are osteoarthritis and rheumatoid arthritis. In osteoarthritis, the cartilage around the bones breaks down. In rheumatoid arthritis, the immune system attacks joints and causes inflammation.

Even infections and diseases like psoriasis can lead to different types of arthritis. Some of the other less common types of arthritis are:

Psoriatic arthritis
Ankylosing spondylitis
Reactive arthritis
Septic arthritis
Juvenile idiopathic arthritis
Thumb arthritis
Gout

Arthritis Causes

Arthritis causes vary by the type of arthritis. One of the main causes is wear and tear of joints over time, at least in the case of Osteoarthritis (OA). However, the key cause behind most arthritis is the deterioration of the cartilage.

Cartilage is a soft and flexible tissue around the joints whose job is to protect the joint. It does so by absorbing the shock and impact created when you move.

Is arthritis genetic or environmental? Both, but mostly genetic. For instance, cartilage deteriorates with age, but it may do that faster in those with a family history of the disease.

Rheumatoid Arthritis (RA) is a completely different story, as it’s an autoimmune disorder. Synovium is a tissue in the joint that provides nourishment to the cartilage, which in turn, protects the joints. In RA, the immune system causes this synovium to destroy the joint.

RA is perhaps the most severe of all arthritis, as it can even destroy the joint and bones. Why the immune system does that is still unknown. However, there’s evidence that the underlying issue is genetic.

Age

Even if you don’t have a family history of arthritis, age can increase the risk of OA, RA, and gout. This paper explores the connection between age and OA in great detail. It points out that age alone is not responsible, but the presence of other OA causes, in addition to aging joints.

Sex

Sex also has a role to play when it comes to the risk of getting arthritis. Women are more at risk for RA, whereas historical data shows men usually get gout.

Obesity

Obesity increases your chances of developing arthritis. All the extra weight in the body takes a toll on the body. According to the Arthritis Foundation, fat produces proteins that are inflammatory in nature.

It’s not surprising that OA is the most common type of arthritis in the US, given that the obesity rates are already high. A survey conducted in four different years showed that obese individuals had a higher percentage of arthritis than those who are not obese.

How is Arthritis Diagnosed?

Arthritis can be diagnosed in a number of ways. Usually, the practitioner you consult with may perform a physical examination to confirm the presence of symptoms. A rheumatologist specializes in this field and may be able to diagnose even faster.

There are blood tests that measure the inflammation levels around the joints and help diagnose exactly what type of arthritis you may have. There are specific antibodies that these tests look for.

Similarly, X-ray, MRI, and CT scans can also help with the diagnosis. These tests are more conclusive as they can rule out any other possible causes for your symptoms.

Is a Plant-based Diet Good For Arthritis?

Arthritis can alter your lifestyle dramatically and affect the overall quality of life. The constant pain can sometimes be unbearable. Such patients often have to rely on strong painkillers, which is not something one wants to rely on permanently.

Can a plant-based diet help arthritis? There’s ample evidence both in terms of scientific studies and real-life examples that point to a plant-based diet as the solution. At least, it’s a viable solution to manage the symptoms and reduce the pain.

A 2015 clinical study showed that a whole-food plant-based diet could help reduce the pain of osteoarthritis. The participants in the study saw their pain decrease in just two weeks. After six weeks, they reported feeling more energetic.

Why do plant-based diets help arthritis? There are three major reasons behind that:

Anti-inflammatory Food

Many foods in the plant-based category have anti-inflammatory properties. These foods simply reduce the inflammation in your joints, consequently reducing the pain as well.

According to a study published in the International Journal of Vitamin and Nutrition Research, a plant-based diet contain certain substances that have an anti-inflammatory effect. The carotenoids and flavonoids affect both inflammation and immunological process causing inflammation.

Furthermore, certain vegetables and fruits can also reduce the levels of C-reactive Protein (CRP). CRP is found in high-fat foods and processed meats. It causes inflammation in people with arthritis.

Good Gut Health

A healthy gut can minimize the symptoms and help take back the control in your life, especially for those with RA. The good bacteria that usually everyone has in their stomach is not present in people with RA. A plant-based diet can promote good bacteria and keep the overall gut operations running smoothly.

The main nutrient that promotes better gut health is fiber. A plant-based diet, as you know, is rich in fiber. This nutrient is crucial for RA patients.

Weight Management

Obesity only exacerbates the situation for arthritis patients. Extra weight on your joints will only worsen the damage and increase the pain. It’s imperative for people with OA and RA, or any kind of arthritis, for that matter, to maintain a healthy weight.

Plant-based diets can reduce weight significantly without compromising on essential nutrients. This can be a viable way to lose weight without intensive exercise that people with arthritis may find hard.

What Plant-based Foods Are Good For Arthritis?

Is a plant-based diet good for arthritis? Yes, but knowing what plant-based foods to eat for arthritis can make your diet even more wholesome. While everything you will eat in this kind of diet is healthy, some are particularly beneficial for arthritis symptoms.

Best Foods for Arthritis

Here are some foods you need to add more to your diet:

Garlic

Saying garlic is healthy is an understatement, because it’s benefits go far beyond keeping you healthy. In the context of arthritis, this food staple can give you anti-inflammatory effects and boost your immune system.

One research study found garlic to reduce the risk of hip osteoarthritis. This study involved 1,086 female twins. Even if you have other kinds of arthritis, garlic would most likely give you the same benefits.

It’s also great for your heart health, so you’ll be benefiting in more than one way.

Broccoli

This cruciferous vegetable is nature’s wonder. It wouldn’t be wrong to call it a natural medicine, as it has so many benefits. For arthritis patients, it can reduce inflammation.

Again, a study involving women showed that broccoli reduced the markers of inflammation. Another interesting thing about this green vegetable is that it contains sulforaphane. While sulforaphane is good for preventing and treating cancer, it’s also good for rheumatoid arthritis.

Most studies involving broccoli have been done on animals. Nevertheless, the results were very promising.

Spinach

Spinach is incredibly rich in antioxidants that are anti-inflammatory in nature. In addition, it has all the necessary nutrients and then some. Adding spinach to your diet in generous amounts can potentially reduce inflammation and pain quickly.

So many scientific studies are available online that have proved time and again the benefits of this leafy vegetable. A Journal of American Dietetic Association study found it to be anti-inflammatory in adolescents, so it could reduce the risk in young people.

Similarly, a test-tube study studied the effects of Kaempferol, a substance present in Spinach. It was found to reduce the progression of osteoarthritis.

Olive Oil

Olive oil battles arthritis symptoms from all directions, whether it’s the swelling or the pain or slowing cartilage deterioration. It’s anti-inflammatory properties have been known for ages, as people have used it to massage aching joints.

One mice study confirmed all of the above effects of olive oil. For those who don’t have arthritis yet, it can provide preventive benefits.

Berries

Someone with arthritis is already barred from eating sugar, so berries can be a good workaround. However, it’s also beneficial for arthritis symptoms, thanks to the tons of antioxidants loaded in them.

These effects have actually been studied. Two antioxidants are responsible for reducing inflammation: Curcumin and Quercetin.

Another great thing about berries is that you have so many choices. Those following very strict plant-based diets can bring in some variety by using different types of berries.

Grapes

A 2012 study published in Nutrients studied the effects of grape powder and placebo in men. Those who consumed the grape powder saw their inflammation levels decrease. This is mainly due to the antioxidants in grapes.

Another compound present in grapes, which is anti-inflammatory, is proanthocyanidin. Although the research is not so conclusive, it’s still quite promising.

Foods to Avoid

Some foods, even in the plant-based category, should be strictly off-limits if you have arthritis. Primarily, these include processed foods and sugars. These can cause inflammation to increase, reversing the effect of any anti-inflammatory foods you’re eating.

There are mixed opinions about the nightshade family of fruits. Tomatoes, eggplants, potatoes, and some peppers have been associated with an increase in inflammation because of the compound solanine. However, there’s no scientific proof of that, and the effect could vary from one person to another.

Can a Plant-based Diet Reverse Arthritis?

For decades, the general consensus has been that it’s remarkably difficult to reverse or cure arthritis. Once you get it, all you can do is suppress the symptoms, mainly pain, to be able to live a normal life. To some extent, that could very well be a reversal of the disease.

There are success stories where people saw all of their inflammation go away in months, thanks to a whole-food plant-based diet.

This diet is particularly great for managing the pain of RA. A review by the researchers at the Physicians Committee for Responsible Medicine proved that a vegetarian diet could immensely reduce RA symptoms, almost to a non-existent level. More importantly, this way, you can avoid all the toxic medications for RA, as Dr. Michael Greger explains in this video.

This is still good news as you can use this diet to get rid of the pain. However, to do that, you have to fully commit and make some serious changes. Exercise also goes a long way in reducing pain, especially helping with motion pains.

Can Arthritis Kill You?

Arthritis is not a deadly disease, but it can immensely affect the quality of life. In rare cases, it can cause complications that ultimately reduce the life span.

RA, in particular, can cause heart problems or lung scarring, reducing life expectancy by as much as 15 years. An earlier diagnosis can improve your chances of avoiding these complications.

The bottom line is managing the symptoms and preventing injury or damage to the joints. As long as you can ensure these things, you should be able to live a long life.

Wrap Up

You can take control of your arthritis and enjoy your life as you should. Is a plant-based diet good for arthritis? Yes, it has all that you need to battle even the most severe cases of arthritis.

We have enough scientific evidence to support a plant-based diet for arthritis as a healthy alternative to heavy medications. But the work is still going on as scientists search for more ways to prevent, control, and cure this condition.