Tim Spector explains how to beat arthritis by eating one food type three times a day
Arthritis can dramatically alter daily life, making simple tasks like climbing stairs or getting up from a chair feel impossible. It is the second most common reason people struggle to carry out their daily activities after mental illness.
Tim Spector, a former consultant rheumatologist at St Thomas’ Hospital in London, spent over two decades witnessing the heavy toll arthritis takes on individuals and society. He has highlighted the importance of incorporating this one food, known for their anti-inflammatory properties, in your diet for managing arthritis symptoms.
Among the dietary changes that Spector advocates is the inclusion of fermented foods, which are known for their anti-inflammatory properties. He emphasised the importance of consuming these foods to enhance gut health, which can significantly impact arthritis symptoms.
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"Fermented foods are anti-inflammatory, so add more of them to your plate for your general health but also to reduce your arthritis risk," he said in The Telegraph.
Spector pointed out that arthritis patients often face long waits for surgeries, leading to frustration and even depression. The NHS is currently facing the dual challenges of obesity and arthritis, a connection that many people do not fully recognise.
Spector explained: “For some patients, arthritis will be brought on by obesity (any extra weight on the joints contributes to their deterioration), genetics, hormone changes caused by the menopause, or simply the fact that we’re now living longer and more people are getting picked up with the condition.
“To some extent, all forms of arthritis involve chronic inflammation, which is linked to diet and gut health.” This means that dietary choices can play a crucial role in managing inflammation, subsequently improving joint health and overall wellbeing.
Examples of beneficial fermented foods include yogurt, kefir, sauerkraut, kimchi, and miso paste. Spector suggests aiming for at least three small portions of fermented foods daily. This approach not only supports joint health but also has the potential to improve mood and energy levels, providing a holistic benefit to those managing arthritis.
In contrast, Spector warns against a typical western diet laden with ultra-processed foods, sugars, and unhealthy fats, which can increase inflammation and worsen joint conditions. "If you improve your diet quality, it should improve arthritis symptoms in people who have it and reduce the chance of developing it in people who are currently arthritis-free," he asserts.
By shifting focus from solely joint management to overall nutrition and gut health, Spector believes individuals can take proactive steps to combat arthritis. "What you eat every day is the most important thing you can control for preventing or easing arthritis symptoms," he concludes.
"Adopting an anti-inflammatory diet, particularly one rich in fermented foods, could be a game-changer for arthritis sufferers seeking relief and improved quality of life."
