Arthritis and diet – top diet tips to help ease your arthritis

Did you know that 28% of Australians have arthritis or other musculoskeletal conditions? That’s around 6.1 million people!

Arthritis is the second leading cause of disability in Australia.

In August 2014 the Australian Institute of Health and Welfare (AIHW) released their latest report confirming that ‘arthritis and other musculoskeletal conditions are among Australia’s most costly diseases’.

A healthy diet and lifestyle is important for coping with pain. Maintaining a healthy weight is very important to minimise pain from arthritis. Exercising regularly, eating a well-balanced diet, and getting a good night’s sleep every night are ways in which you can manage your pain.

One thing you can look to help with your arthritis is incorporating omega 3 fatty acids into your diet.

Certain types of omega-3 fats can reduce inflammation from arthritis. This may help to relieve joint pain and stiffness in a similar way to non-steroidal anti-inflammatory drugs (NSAIDs).

Where do I find omega-3 fats?

• Oily fish, such as tuna, salmon, herring, sardines and mackerel
• Flaxseed (linseed) and canola oil (however these oil are not as active against inflammation as fish oils)
• Walnuts
• Foods fortified with omega-3, such as margarines and eggs.

Eating foods rich in omega-3 fats may help you to achieve benefits for your heart and general health. However it is unlikely that you can obtain enough omega-3 fats from your diet to reduce inflammation without fish oil supplements.

Research suggests the dose needed to reduce inflammation is 2.7 grams of omega-3 (EPA plus DHA) daily.

This dose usually requires approximately either:

• nine to 14 standard 1000mg fish oil capsules or five to seven capsules of a fish oil concentrate per day, or
• 15mL of bottled fish oil or five to seven mL of concentrated bottled fish oil per day.

Recent studies suggest that daily fish oil supplements which provide omega-3 (containing a minimum of 180mg EPA plus 120mg DHA) may be useful for osteoarthritis. (Note, fish oil can benefit your heart and general health at lower doses. However these doses, generally, will not control symptoms of arthritis).

 

Crispy Skinned Salmon – a quick on the go dinner recipe that is high in Omega 3 Fatty Acids. 

 

1. Take 1 x 125g fillet of salmon, pat the skin dry.
2. Sprinkle over Master Foods Greek seasoning on the flesh side, and salt the skin side.
3. Spray a pan with oil and cook the salmon skin side down and cook for 2 minutes and then turn over and cook the other side.
4. Serve with a Greek salad of cos lettuce, cucumber, tomato, capsicum, feta and olives.

You don’t need to do this alone! I will help you create some delicious meals that are full of the right nutrients, to help minimise your pain and get you on your way.

Dinielle Farquharson: 9553 9823

Nutritional Medicine Practitioner