Berries and fish linked to lower risk of rheumatoid arthritis

Arthritis is a surprisingly common joint condition, affecting millions of people worldwide. Diet is a very important part of the management of and prevention of arthritis. Indeed, recent research by the University of Leeds has shown that certain foods such as oily fish, fruit, and cereal – in particular – may play an important role in lowering arthritis risk. In this article, we take a more detailed look at some of the foods linked to lower risk of rheumatoid arthritis (RA). 

Understanding arthritis and its risk factors

Arthritis is the term used for a group of conditions that cause pain in the joints of the body. A large proportion of conditions under this umbrella are inflammatory, meaning that they are caused by an issue with the immune system attacking the cells in the body. Rheumatoid arthritis is one of the more common forms of arthritis, after osteoarthritis. Women are far more likely to have rheumatoid arthritis. The risk is also higher for individuals with a family history of rheumatoid arthritis, and those who smoke or consume tea and/or coffee.

The role of diet in arthritis prevention

Inflammation is the body’s natural response to injury or infection. In small amounts it helps to heal and fight off illness. But inflammation is intricately linked to inflammatory forms of arthritis. Whilst some types of arthritis (osteoarthritis) are not caused by inflammation, the condition itself causes inflammation in the joint(s); other forms of arthritis (rheumatoid arthritis) are caused as a result of high levels of inflammation in the body.

Keeping inflammation under control can lead to a reduction in arthritic symptoms and is a really vital part of effectively managing the disease and preventing further damage to the joint(s). There are a few different ways to control inflammation in the body – DMARD medication can be very helpful, as can maintaining a diet that is high in anti-inflammatory foods. Although there is no magical diet, making tweaks to what you eat can have a positive impact on symptoms and offer some protection against RA risk. 

It is also true that an individual’s weight can have a bearing on arthritis, especially when it comes to osteoarthritis, which is caused by wear and tear of the cartilage that cushions the joints. Being overweight can result in a greater amount of wear and tear being put on the weight-bearing joints such as the knees and hips. It can exacerbate symptoms and speed up the rate at which the joint(s) deteriorate.

What recent research has revealed about food and rheumatoid arthritis

The University of Leeds carried out a systematic review of 30 different pieces of research and analysed the connection between 32 different nutrients, drinks, and food groups and the associated risk of developing rheumatoid arthritis. The findings revealed that certain foods (oily fish, vegetables, whole grains, and cereals) and vitamins (vitamin D) could play a role in protecting people against developing rheumatoid arthritis. These foods were shown to be linked with a lower risk of rheumatoid arthritis.

The researchers also found that people who drank tea had a 4% higher risk of rheumatoid arthritis – this may be particularly bad news for Brits! Increased risk of RA was also found in individuals who drank high levels (7 units) of alcohol per week.  

Although what we eat and drink is not the only factor influencing risk of rheumatoid arthritis, it is arguably one that can be most easily managed by individuals in everyday life.

Which foods could help reduce arthritis risk?

Oily fish: The likes of salmon, mackerel, and sardines are packed full of omega-3 fatty acids. Omega-3 is an essential part of a healthy diet as the body cannot create omega-3 fatty acids itself. Oil fish contain anti-inflammatory properties which work by reducing certain mediators in the white blood cells. Evidence suggests that omega-3 could help manage inflammation in the immune system and improve the symptoms of rheumatoid arthritis (Source: Versus Arthritis). 

Fruit: Higher fruit intake is associated with reduced rheumatoid arthritis risk, according to the University of Leeds study mentioned above. Research by Banafshe et al (2018) published in The American Journal of Clinical Nutrition suggests that consuming strawberries and blueberries can have a beneficial impact on some of the markers of inflammation (hsCRP or TNF-α). Strawberries and blueberries are packed with potent antioxidants which help protect against inflammation.

Cereals: Cereals were shown to impact the risk of developing RA. The assumption is that the protective effect is possibly linked to the anti-inflammatory properties of phytochemicals, fibre and minerals in cereals (Garutti et al., Frontiers in Nutrition, 2022). Some cereals are high in fibre which can help regulate blood sugar levels and help reduce systemic inflammation, which can in turn have a positive impact on RA risk.

Practical tips for incorporating rheumatoid arthritis-fighting foods into your diet

If you have rheumatoid arthritis and are interested in helping to manage the symptoms, or want to protect yourself against it and lower your risk, you may be considering incorporating anti-inflammatory foods into your diet. Let’s take a look at a few convenient ways to do this:

• Switch out one snack day for some berries
• A few times a week swap the cheese in your lunchtime sandwich for tuna or salmon
• Switch out your coffee a couple of times a week for an antioxidant-rich smoothie

You can also take steps to reduce the amount of inflammatory foods and drinks you consume, in particular red meat and alcohol. As with everything, it’s a balance. Making small, incremental changes to your diet will be more sustainable and easier to maintain over a long period of time.

Getting help for rheumatoid arthritis

Food alone won’t stop you from getting rheumatoid arthritis but as research demonstrates, it can certainly play an important protective role and can be helpful in managing symptoms. 
Making healthy food choices will also have more benefits than simple RA risk reduction. If you are concerned about rheumatoid arthritis risk – perhaps you have a family history of it or have been experiencing symptoms such as joint pain, swelling, and redness – you should seek personalised advice from a rheumatologist. If you are based in the UK and want to see  a specialist without waiting, you may prefer to see a private rheumatologist in London or in your local area.