Professor Tim Spector has urged anyone who suffers from chronic inflammation to make one simple change to what they eat. The professor of genetic epidemiology at King’s College London issued the warning, particularly to those suffering from arthritis.
It is thought that more than 10million people in the UK suffer from the condition, meaning around one if six Brits. It is a common condition that causes pain and inflammation in a joint
There are numerous risk factors which boost your chances of having it, including being overweight, smoking, joint injuries, and even gender. However, Prof Spector said that ‘all forms of arthritis involve chronic inflammation’ – and that is something your diet can help reduce.
Prof Spector said: “Arthritis is on the rise, and while joint wear and tear plays a role, there’s more to it. For some people, arthritis may be brought on by obesity, genetics, or hormone changes, but to some extent, all forms of arthritis involve chronic inflammation—and what you put on your plate can make a real difference.
“Studies suggest that a diet rich in anti-inflammatory foods, such as the Mediterranean diet which is full of vegetables, fruits, legumes, nuts, and seafood, can help reduce inflammation, which will help your joints and improve symptoms.
“Fermented foods like yogurt, miso, and sauerkraut are also anti-inflammatory and support your beneficial gut bacteria. On the other hand, ultra-processed foods, excess sugar, and unhealthy fats can fuel inflammation and make symptoms of arthritis worse.
“Making small but consistent changes to what you eat may help you feel better, move more easily, and support your long-term health. There’s no need to cut out entire food groups or listen to myths about nightshade vegetables—just focus on improving the quality of your diet.”
What is arthritis?
The NHS says: “Arthritis is a common condition that causes pain and inflammation in a joint. In the UK, millions of people have arthritis or other, similar conditions that affect the joints. Arthritis affects people of all ages, including children.”
There are many different types of arthritis, but the two main ones are osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common type of arthritis in the UK and usually affects people in their mid-40s and above.
Women and people with a family history of the condition are more likely to suffer from it. Other causes include gout or joint injuries. It affects the smooth cartilage lining of the joint, making movement more difficult/
Once the cartilage lining starts to roughen and thin out, the tendons and ligaments have to work harder. This often causes swelling, stiffness, and pain. It also sometimes causes the formation of bony spurs called osteophytes.
Severe loss of cartilage can lead to bone rubbing on bone, altering the shape of the joint and forcing the bones out of their normal position. It occurs most often in the hands, spine, knees, and hips.
Rheumatoid arthritis often starts between 30-50 and affects women more. The body’s immune system starts targeting affected joints, which leads to pain and swelling. The outer covering (synovium) of the joint is the first place affected.
This can then spread across the joint, leading to further swelling and a change in the joint’s shape. This may cause the bone and cartilage to break down. People with rheumatoid arthritis can also develop problems with other tissues and organs in their body.
Treatment for arthritis includes physiotherapy, anti-inflammatory drugs, surgery, and – as Prof Spector suggests – changes to your lifestyle. Losing weight can lead to a healthier life and puts less pressure on your joints.