Learn how adjusting your diet can fight arthritis

About one in seven North Americans suffers from some type of arthritis, which includes over 100 disorders characterized by joint inflammation, stiffness, swelling, and pain. We'll teach you ways that changing your diet can fight this illness.

• The most common types of arthritis are osteoarthritis, a painful condition in which joint cartilage gradually breaks down, and rheumatoid arthritis (RA), a systemic disease that can cause severe pain.
• Doctors don't understand why some individuals develop arthritis and others don't, but a combination of factors plays a role. People with osteoarthritis may have inherently defective cartilage that makes it vulnerable to normal wear and tear. RA de­velops when an overactive immune system attacks connective tissue in the joints and other organs, causing inflammation and pain.

• Studies show that patients with RA can experience a marked reduction in swelling, pain, and redness of the joints by adding omega-3 fatty acids to their diet. These are found in salmon, mackerel, and sardines, as well as in other cold-water fish.
• The omega-3 fats have anti-inflammatory properties, whereas the more common omega-6 fats (found in soy, corn, safflower, and sunflower oils) are pro-­inflammatory.
• Watch the levels of omega-6 in your diet. The best results with fish oils have been seen when the omega-6 fats in the diet have been reduced and the omega-3 fats increased so that they're consumed in roughly equal amounts.

• Researchers have found that fasting followed by a strict vegetarian diet for at least three months can bring about significant symptom relief. They theorize that one benefit of this strict diet comes from fruits, vegetables, and grains, which contribute important antioxidants that can help counter some of the inflammation. The diet is also very low in (or completely free of) animal fats, which may promote the production of inflammatory im­mune compounds.
• A strict vegetarian diet requires professional supervision to ensure proper nutrition.
• Gamma linolenic acid (GLA) is another type of fat with anti-inflammatory properties. The best sources are borage oil (it contains up to 24 percent GLA), evening primrose oil (8 to 10 percent) and black currant oil (15 to 17 percent). Benefits in rheumatoid arthritis can be seen with a dose of about 500 milligrams of GLA a day, but recent studies have indicated that 1 to 1.5 grams a day may be more appropriate.
• You may have to take fish oils and GLA for months before improvement occurs. There appears to be no risk in increasing GLA intake, but excessive fish oil consumption can increase the risk of bleeding problems.
• Since vitamin C is important for the manufacture of col­lagen, eating C-rich foods may help slow the progression of osteoarthritis. The best food sources are ­citrus fruits, berries, kiwi, melons, broccoli, peppers, potatoes, and cabbage. There's also evidence that antioxidants such as vitamin C, beta-carotene, and vitamin E will fight the effects of free radicals, which are generated by inflammatory compounds and are thought to cause tissue damage in people with RA.

• Fish: Eat salmon, sardines, and other cold-water fish rich in omega-3 oils three or more times a week.
• Vegetables: Eat 5 to 10 servings every day of dark green or bright orange vegetables to provide beta-carotene; broccoli, peppers, cabbage and Brussels sprouts for vitamin C; and avocados for vitamin E.
• Fruits: Every day, try to eat yellow or orange-coloured fruits for beta-carotene, and get your vitamin C from citrus fruits, berries, melons, or kiwi.
• Nuts and whole grains: Eat nuts, seeds, and whole grains regularly for vitamin E,  which is a potent anti­oxidant that helps relieve inflammation and stiffness.

Arthritis is common and crippling. But before you resign yourself to aches, pains, and inflammation, use this guide to modify your diet. At the very least, you'll be consuming more nutritious foods, and you just might alleviate your arthritis symptoms as well.