Diet to Relieve Arthritis
Relieve arthritis through diet. Natural anti-inflammatories.
Calorie calculation examples by profile
Sedentary woman, 60 years old, 154 lbs
Active woman, 60 years old, 154 lbs
Sedentary man, 60 years old, 187 lbs
Active man, 60 years old, 187 lbs
The link between diet and arthritis
Arthritis is a degenerative joint disease with an inflammatory component. Diet can modulate inflammation and potentially slow progression. Weight loss reduces joint pressure: each pound lost removes 4 pounds of pressure on the knees. Omega-3s and antioxidants reduce inflammation.
Omega-3s: natural anti-inflammatories
Omega-3s (EPA and DHA) from fatty fish reduce inflammatory cytokines that worsen arthritis. Aim for 2-3 servings of fatty fish per week (salmon, mackerel, sardines) or a 2-3g omega-3 supplement daily. Plant omega-3s (flax, chia, walnuts) are less potent but beneficial.
Anti-inflammatory foods
The Mediterranean diet is associated with fewer arthritis symptoms. Prioritize: extra virgin olive oil (anti-inflammatory oleocanthal), colorful fruits and vegetables (antioxidants), spices like turmeric and ginger, nuts and seeds. Polyphenols from green tea and berries are also protective.
Reduce pro-inflammatory foods
Some foods promote inflammation: refined sugars, ultra-processed foods, vegetable oils high in omega-6 (sunflower, corn), processed meats, excess alcohol. Reducing these foods can decrease inflammatory markers and joint pain.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Arthritis
Important: Consult your healthcare provider or rheumatologist for personalized advice. This information is for educational purposes only and does not replace medical treatment.
Diet can play an important complementary role in managing arthritis by reducing inflammation and supporting joint health.
Pillars of an Anti-Arthritis Diet
Foods to Prioritize
Fatty fish (2-3x/week):
- Wild salmon
- Mackerel
- Sardines
- Herring
Anti-inflammatory fruits and vegetables:
- Berries (blueberries, strawberries, raspberries)
- Cherries (particularly studied for arthritis)
- Leafy green vegetables
- Broccoli (contains protective sulforaphane)
- Citrus fruits
Spices and herbs:
- Turmeric (with black pepper)
- Ginger
- Garlic
- Oregano, thyme, rosemary
Healthy fats:
- Extra virgin olive oil
- Walnuts
- Flax and chia seeds
Foods to Limit
- Refined sugars and sugary drinks
- Ultra-processed foods
- Processed meats
- Excess omega-6 (sunflower, corn, soybean oils)
- Alcohol
Potentially Useful Supplements
- Omega-3: 2-3g EPA+DHA daily
- Vitamin D: based on your blood levels
- Curcumin: 500-1000mg with piperine
- Glucosamine/Chondroitin: mixed results in studies
Mistakes to Avoid
- Expecting immediate results: Dietary changes take 2-3 months to show effects
- Neglecting weight loss: It’s often the most effective measure
- Taking supplements without optimizing diet: Whole foods are the foundation
- Eliminating all carbs: Whole grains and legumes are anti-inflammatory
Why Voical Can Help You
With Voical, track your fish, fruit, vegetable, and anti-inflammatory food consumption. This visibility helps you maintain a joint-friendly diet and identify areas for improvement.