“Research shows that our food choices can play a significant role in the prevention and management of arthritis,” said Dr Kassam.
“Even though the underlying causes may be different, most forms of arthritis involve inflammation of the joints, resulting in pain and restriction of movement.”
It makes sense then that an anti-inflammatory diet could reduce the risk of arthritis and the pain associated with the condition if you already have it.
“An anti-inflammatory diet is made up predominantly or exclusively of whole plant foods,” said Dr Kassam.
She listed examples such as:
- Fruits
- Vegetables
- Whole grains
- Beans
- Nuts
- Seeds
- Herbs
- Spices.
These foods form the centrepiece of three healthy diet patterns, said Dr Kassam, including the Mediterranean, vegetarian and vegan diets.
She continued: “Plant-strong diets have been shown to reduce pain and improve quality of life in people living with rheumatoid arthritis, osteoarthritis and may even be helpful in psoriatic arthritis.”
Dr Kassam said an “area of active research” at the moment is the role of the gut microbiome in the development of arthritis.
“People living with arthritis tend to have a less healthy gut microbiome than
people without, suggesting our gut health may be important in preventing arthritis,” Dr Kassam elaborated.
“A key determinant of gut health is our diet, and it may be that a healthy plant-based diet can restore gut health.”
Studies have shown that those with the healthiest gut microbiome are eating 30 different types of plant a week.
“It is interesting to learn that our gut bacteria can directly communicate with our joints, through the production of chemicals and activation of immune cells,” said Dr Kassam.
Additional factors that influence gut microbiome include regular physical activity, maintaining a healthy weight, and minimising stress levels by spending time in nature.
“It is important to supplement with vitamin B12 if you are eating a 100 percent plant-based diet and with Vitamin D if you do not get sufficient sun exposure,” said Dr Kassam.
Shireen Kassam is the founder and director of Plant-Based Health Professionals UK.
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