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FEATURE ARTHRITIS MATTERS / AUTUMN 2012

Nutrition for managing arthritisLisa Simpson APD & Dr Joanna McMillan APD

According to estimates, arthritis a!ects 19% of Australians; this is a significant portion of our population. Globally scientists and researchers have been investigating a range of dietary factors that may help (or

hinder) inflammatory states, but it’s important to note that there is no dietary cure for arthritis. Here is our take on some of the research and some practical tips to improve your diet.

Omega-3 Fatty Acids and Fish Oil

Omega-3 Polyunsaturated Fatty Acids (PUFA) are naturally occurring in plant and animal sources like linseed

and oily fish. The human body needs to consume these sources, as our bodies do not produce them naturally.

The long chain omega-3 PUFAs docosahexaenoic (DHA) and eicosapentaenoic acid (EPA), have anti-inflammatory e!ects. Various studies into these e!ects appear very beneficial for the treatment of arthritis. These long chain omega-3s are only found in oily fish, in smaller amounts in lean meats (especially game and pasture-fed meats) and eggs. Plant sources of omega-3s are the shorter chain ALA which can be elongated to produce the longer chain fats, but only to a limited extent.

PRACTICAL TIPS:

or olive oils instead

For this reason it’s important to consume oily fish and/or take a fish oil supplement to ensure adequate levels. The levels required to produce a measurable change in arthritic symptoms is higher than can easily be achieved through diet alone. Using a high dose fish oil capsule or better still using liquid fish oil is the easiest means of getting enough.

By contrast omega-6 PUFA (found in vegetable oils) produces arachidonic acid (AA), which leads to certain pro-inflammatory e!ects, not beneficial for the treatment of arthritis. To manage this, it’s important to consume greater amounts of omega-3 PUFA than omega-6 PUFA to tip the scales in favour of a less inflammatory state. Limit your consumption of seed oils and use olive, flaxseed or chia oil instead.

Olive Oil

Mediterranean populations appear to have a relatively low incidence of arthritis compared to Australia, so it’s hard to ignore their diet and potential health benefits of a Mediterranean staple, olive oil. Olive oil contains large amounts of an omega-9 MUFA (monounsaturated fatty acid) called oleic acid. Metabolism of oleic acid produces eicosatrienoic acid (ETA). Similar to omega-3 products, ETA competes with omega-6 PUFA to a less inflammatory state.

Studies of olive oil and its e!ects on arthritis are somewhat limited; however, with no side e!ects and a wealth of health benefits for the whole body, the inclusion of olive oil into your diet is relatively easy and one we recommend. Do, however, buy extra virgin olive oil as this is cold pressed and preserves all of the beneficial compounds in the olive fruit.

PRACTICAL TIPS:

over roasted vegetables and fresh salads

oil when baking or stir-frying

Red Meat vs Vegetarian

Several studies have explored the inflammation di!erence

have shown an apparent association between red meat and inflammation as it provides a dietary source of arachidonic acid (AA). More research into this area is certainly required, but a diet rich in plant foods is important for everyone and we encourage a diet that follows half a plate vegetables/fruit (with leaning towards more veg) for every meal. The elimination of meat may limit your intake of iron,

meals but see no need to eliminate meat completely. Try including more fish and seafood meals, having at least one vegetarian meal a week and choosing lean red meat with plenty of vegetables in each meal.

PRACTICAL TIPS:

‘Meatless Monday’

chickpeas in stir-fries, casseroles and soups

Green Tea

The anti-oxidant polyphenol compounds found in green tea are thought to reduce

worth trying, however, no human studies have proven green tea is e!ective for arthritis.

Vitamin C

Some researchers have

found in fruits is particularly beneficial, but overall results

rich foods such as citrus, strawberries and green capsicum into your diet as part of a healthy diet.

Co!ee

Tested in only a few arthritis studies producing conflicting and inconclusive results. Our best advice is to consume in moderation, no more than two cups per day.

Nightshade Vegies

Vegetables such as potato, tomato and eggplant contain a chemical alkaloid called solanine, which reportedly triggers arthritic pain in individuals. There is no scientific evidence to prove this is the case, however, some people strongly believe that eliminating these vegetables does provide some relief.

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FEATURE OSTEOPOROSIS ARTHRITIS MATTERS / AUTUMN 2012

Osteoporosis Australia is delighted to have launched OsteoLink, an online and in-person social network specifically designed for people with osteoporosis. Developed by the International Osteoporosis

Foundation (IOF) in collaboration with the University of Geneva and successfully launched in Austria, Sweden and Switzerland, Australia is now the fourth country to implement the program.

OsteoLink aims to provide useful information and address many of the issues concerning those living with osteoporosis. A range of topics will be covered such as calcium rich recipes and the latest research in osteoporosis management.

OsteoLink o!ers people an opportunity to share personal experiences with each other and form networks with those with similar interests. Readers can become members, which enables them to contribute to forums and blogs, ask questions and join groups. It is expected that the forums will be of particular interest to people living with osteoporosis, as members will be able to ask questions and share their insights on topics such as diet, supplements, medications and exercise.

Shelley Evans, said that OsteoLink is going to provide tremendous assistance to those with osteoporosis.

“Many people with osteoporosis feel isolated and have concerns regarding their condition. Being given the opportunity to have conversations on these issues, with others who are in the same situation, is sure to be a great help,” she says.

Joining OsteoLink is an easy three step process and only requires a valid email address. People can choose to participate as little or as often as they like. Whereas some members will want to become actively involved in the forums and groups, others may just prefer to read the contributions of others.

Readers can access OsteoLink on the homepage of the Osteoporosis Australia website, www.osteoporosis.org.au

OsteoLinkGOESLIVE

MEAL IDEAS

Breakfast: 2 poached omega-3 enriched eggs served with a slice of soy and linseed bread, steamed spinach, mushrooms and tomato

Snack: Fresh strawberries with a dollop of natural yoghurt. Sprinkle with chia seeds.

Lunch: Vegetarian salad using baby spinach, roasted sweet potato, chickpeas, diced capsicum and crumbled feta. Dress with flaxseed oil and a sprinkle of crushed walnuts.

Snack: A selection of vegetable sticks with " cup of hummus

Dinner: Baked salmon fillet served with a side of quinoa*, grilled asparagus, roasted beetroot and baby carrots.

* Quinoa is a tiny, nutritious seed that can be substituted for most cereals and is a good replacement for rice. It has a delicate, subtle flavour with a flu!y, creamy and slightly crunchy texture.

Final Thoughts:

The best diet for arthritis is simply a balanced, healthy diet. Always choose foods close to nature and where possible avoid processed foods. It is important to acknowledge that extra body weight will increase the stress on joints, particularly the knees, hips and lower back. So, if you are overweight, reducing your weight will minimise the stress on your joints and improve your general health and vitality. Gentle exercise is also known to help with arthritis so be sure to move regularly within your limitations.

We would like to thank Dr Lisa Simpson and Dr Joanna MicMillan for taking the time to write this article.

You can see Dr Joanna McMillan as the resident nutritionist on The Today Show and also on Excess Baggage.

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