Osteoarthritis is a degenerative disease caused by wear and tear on cartilage in joints. Obesity increases the risk by putting more stress on joints, while exercise, a healthy diet, and maintaining a normal weight can help prevent and minimize symptoms. Foods like salmon, green vegetables, bananas, ginger and pineapple are especially beneficial due to their anti-inflammatory and nutrient-rich properties. Maintaining an 80% alkalizing diet with more whole foods and less acidic foods like meat and dairy can also help reduce inflammation and support joint health.

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Arthritis
There are many kinds of arthritis, the two most common being osteoarthritis and
rheumatoid arthritis. People with osteoarthritis should improve their diet by cutting down on highly
refined and processed foods, saturated animal fats, sugar and salt and by eating more whole foods,
fresh fruit and vegetables. A healthy diet improves the immune system and provides the sufferer with
extra energy to fight diseases.
Causes and Symptoms
Osteoarthritis is believed to be a degenerative disease that develops as a result of wear and tear of
the cartilage in a joint. Cartilage provides a smooth surface for bones to slide against allowing
painless and easy movement. When the cartilage is worn away or damaged the bones rub together
causing pain and stiffness, especially during damp weather.
Weight Factor and Exercise
Obesity increases the risk of developing osteoarthritis by putting undue stress on the joints – knees
and hips, for example, will not cause as much discomfort when they have less weight to carry. Some
form of gentle exercise, such as swimming, cycling or walking, together with a sensible diet will
therefore help to prevent osteoarthritis or minimise symptoms if you already have the condition.
Furthermore regular exercise can play a vital role in the prevention and treatment of all forms of
arthritis. It strengthens the muscles responsible for protecting the joints and helps to prevent stiffness.
Try stretching exercises, pilates or yoga to increase movement and posture and wear shoes that fit
well with cushioned soles to reduce stress on weight-bearing joints.
Omega3/6 (Fish and Flax seed oils)
Omega 3/6 is of huge benefit to people who suffer with arthritis due to the anti-inflammatory effect it has
on joints. Inflammation is the body’s natural reaction to arthritic diseases, causing pain, swelling,
redness and heat. Signs of improvement are normally seen after a period of two to three months.
People taking anti-inflammatory drugs may be able to reduce their dosage (with their doctor’s
permission) by about one-third if they take omega3/6 regularly. They can also help in reducing the
unpleasant side effects from the drugs.
Helpful Foods
Salmon and other oily fish supply the body with essential oils (omega 3/6) so should be consumed at
least three times a week. Green vegetables such as broccoli provide more calcium than dairy and are
full of essential vitamins and minerals such as iron and vitamin C. They are more nutritious if eaten
raw or slightly cooked, such as steaming or stir-frying and at least 8-10 portions of vegetables should
be eaten daily. Bananas are a great source of potassium, fibre and Vitamin C. Ginger is also a great
food in helping to reduce inflammation and should be incorporated into cooking at least twice a week.
Pineapple is a rich source of vitamins, minerals and contains bromelain, which research has shown to
possess anti-inflammatory properties.
313 High Road Chadwell Heath
Romford , Essex RM6 6AX
Tel : 0208 252 1010 : 0208 262 3140
www.chiropracticcare.co.uk
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313 High Road Chadwell Heath
Romford , Essex RM6 6AX
Tel : 0208 252 1010 : 0208 262 3140
www.chiropracticcare.co.uk
Acidic Foods Alkalising Foods
Wheat e.g bread, pasta, rice Wholegrains e.g brown rice
Dairy e.g milk, butter, cheese Vegetables especially green
Meat Oily fish
Sugars and artificial sweeteners Pure Honey
Alcohol Pure, filtered water
Caffeine Herbal Tea
Fizzy drinks Fresh fruit and juice
Canned Fruit Nuts and seeds
Acid and Alkaline Diet
80% of our diet should consist of alkalising foods and the other 20% can be made up of acid
forming foods, this way we consume enough nutrients to keep the body balanced and neutralise the
acidic food. This pH balance is one of the most important factors in maintaining health and life.
When the alkaline percentage goes below 80% there are not enough vitamins and minerals to keep
all body cells healthy. The body searches for nutrients elsewhere and will take minerals from
cartilage, tendons, ligaments and bones in order to obtain essential nutrients for the cells and
neutralise acidic conditions.
An acid-alkaline imbalance can be a large factor in the onset of arthritis, osteoporosis and other
diseases.
As our cells become more acidic they become less efficient and unhealthy and as we continue to
introduce more acidic foods they will be treated by the body as toxins. Simply put a “toxin” is a
substance that the body has no use for and it will cost the body energy and nutrients to deal with
them.
Acid is the main food culprit when it comes to producing inflammation in the body. It is found almost
entirely in animal products and saturated fats. (See list above) Studies have shown that
improvement in arthritic symptoms occur when a pH balanced diet is adhered to. Acid foods
increase the production of the chemicals responsible for the inflammation in arthritis and by
reducing them in the diet symptoms should begin to diminish and by removing all inflammatory
foods from your diet including dairy, wheat and nightshade foods such as potato, pepper,
aubergine, tomato and courgette.
Acid and Alkalines
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