{"id":3681,"date":"2021-04-21T14:16:43","date_gmt":"2021-04-21T14:16:43","guid":{"rendered":"https:\/\/www.veganfriendly.org.uk\/?post_type=health&p=3681"},"modified":"2021-04-21T15:08:39","modified_gmt":"2021-04-21T15:08:39","slug":"can-a-vegan-diet-help-reduce-arthritis-inflammation","status":"publish","type":"health","link":"https:\/\/www.veganfriendly.org.uk\/health-fitness\/can-a-vegan-diet-help-reduce-arthritis-inflammation\/","title":{"rendered":"Can a Vegan Diet Help Reduce Arthritis Inflammation?"},"content":{"rendered":"

\"VeganArthritis is a term used to describe many conditions that relate to joint pain, stiffness and inflammation. According to the NHS, there are more than 10 million people in the UK who have (at least) one of the many similar conditions that are covered by the term arthritis. As such, these conditions can definitely be viewed as very common and they can affect people of any age, including children. Contrary to popular belief, therefore, arthritis is not simply a disease suffered by old people on account of general wear and tear.<\/p>\n

In this article, we will attempt to assess whether a vegan diet can reduce the symptoms of arthritis or even \u2013 as claimed by some medical professionals and people with (or formerly with) arthritis<\/a> \u2013 whether a vegan diet can effectively cure arthritis. After we delve into the scientific and anecdotal evidence for such claims, we will explain a little more about the conditions that commonly fall under the umbrella of arthritis. If you are unsure about the types of conditions arthritis refers to skip to that section first.<\/p>\n

If you think you might have symptoms related to arthritis, it would be wise to visit your GP. At the very least, check out the information about arthritis at the NHS<\/a> or the Arthritis Action<\/a> websites.<\/div>\n

Can a Vegan Diet Help Reduce Arthritis Symptoms or the Risk of Developing Arthritis?<\/h2>\n

\"Arthritic<\/p>\n

Based on the risk factors for developing arthritis (which we will discuss later in the article), it is clear that there are some things that you simply cannot change: your age and your genes being two of the most crucial when it comes to arthritis. But one of the biggest risk factors of arthritis that can make a difference is being overweight.<\/p>\n

As we explain in detail in our article on Vegan Weight Loss<\/a>, there is strong evidence to show that \u2013 on average \u2013 vegans have a significantly lower body mass index (BMI) than meat-eaters. And, this comes from a robust research study<\/a> that included almost 38,000 participants in the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford) study.<\/p>\n

Of course, it is possible to be vegan and not healthy and not lose weight. There are so many vegan alternatives to common processed foods these days that simply going vegan does not automatically mean you will be healthier or that you will lose weight. A diet of vegan sausages<\/a> and vegan ice cream<\/a> is not a recipe for healthy living! But a well-planned vegan diet that includes lots of fresh fruit and vegetables, nuts, seeds, whole grains and good sources of plant-based protein<\/a> and vegan fibre has many health benefits, not least in reducing the risk of developing heart disease<\/a> and potentially even reversing diabetes<\/a> (type 2) \u2013 as shown by strong research carried out by the Diabetic Association<\/a>.<\/p>\n

Research in Relation to Veganism & Arthritis<\/h3>\n

When it comes to arthritis and veganism, there is an increasing body of evidence (albeit often anecdotal) that points to some other reasons why a vegan diet could reduce the risk of developing certain conditions that affect the joints. Arthritis Action suggests that \u201cthe polyphenols, antioxidants and phytochemicals in fruit and vegetables could reduce inflammation\u201d and given that a vegan diet is based on fruit and vegetables, this is clearly something that is good news for those following a plant-based diet.<\/p>\n

There is some scientific research out there that suggests a vegan diet \u2013 and specifically a low-fat vegan diet \u2013 could benefit those with rheumatoid arthritis. Though the sample size was small (24 patients with rheumatoid arthritis), the 2002 study concluded<\/a> that, \u201cpatients with moderate-to-severe RA, who switch to a very low-fat, vegan diet can experience significant reductions in RA symptoms\u201d. It is thought this is because a low-fat vegan diet, in this case, reduced both the rheumatoid factor (by around 10% after four weeks) and the C-reactive protein (by around 16% after four weeks), both of which are associated with rheumatoid arthritis symptoms.<\/p>\n

There is also evidence that suggests a vegan diet might improve the faecal microbial flora (essentially the gut bacteria), and that this could have a beneficial effect in decreasing rheumatoid arthritis activity. Again, this research<\/a> is based on a small sample (43 participants), but it shows some promising signs that a vegan diet could reduce some of the bio-chemicals that can cause inflammation in joints (and other areas of the body).<\/p>\n

Another study published in 2015<\/a>, looked at whether a whole-foods, plant-based diet could alleviate the symptoms of osteoarthritis (OA). Based on 76 participants, the study concluded that, \u201cThe present and earlier studies provide further evidence for the beneficial effects of WFPB diets in many patients with OA\u201d. They also went on to state they hoped the study would lead to an \u201cincreased appreciation and clinical evaluation of dietary variables and that WFPB diet therapies are recommended as an adjunct to standard medical management of this debilitating chronic disease\u201d.<\/p>\n

Many of the studies that suggest positive links between plant-based diets and a reduction in the severity or frequency of symptoms of arthritis contain relatively few participants. As such, larger-scale studies or meta-studies (that analyse many studies together to draw more robust conclusions) would be needed to solidify the case for veganism being an effective alternative (or an additional option) to medication for people with arthritis.<\/p>\n

Could a Vegan Diet Reverse Arthritis?<\/h2>\n

\"Fruits<\/p>\n

There is no solid scientific evidence \u2013 based on well-constructed research studies \u2013 we found that confirms that arthritis can actually be reversed in a person who changes to a plant-based diet. But there are plenty of anecdotal accounts dotted around that certainly appear to make that claim. With such claims, it is very difficult to draw general conclusions because, though it might have worked for that person under their particular circumstances, there could have been any number of confounding variables involved.<\/p>\n

As well as changing their diet, did they take any different medication, did they alter their exercise regime, sleep patterns, employment status, stop smoking or drinking alcohol? Such factors could be taken into account to a large extent in a research study (of sufficient quality and size) but given there are so many things that can affect the outcome of an individual it is impossible to draw concrete conclusions based on their testimonies alone.<\/p>\n

Having said that, some of the stories people have told could certainly serve to prompt wider research in the area of plant-based diets and arthritis and it might be that people with arthritis could be encouraged to at least try veganism (or cutting down certain animal-derived foods) after reading people\u2019s personal accounts<\/a> of what has happened when they have dropped meat and dairy<\/a> from their diets.<\/p>\n

Irrespective of the direct impact on arthritis of a plant-based diet, there is little doubt (based on robust research studies) that changing from a diet with lots of meat and other animal products to one based on vegetables, fruits, pulses, whole grains, nuts and seeds is very likely to result in a reduction in BMI. Given that being overweight or obese is one of the major risk factors for developing arthritis (among other health conditions, such as cardiovascular disease and type 2 diabetes), making even a partial shift towards a plant-based diet (for instance, being plant-based five days out of seven) is likely to have lasting health benefits. We discuss many of the benefits of a plant-based diet in our article on Health Reasons to Go Vegan<\/a>.<\/p>\n

Concerns About Veganism & Arthritis<\/h3>\n

One objection to using vegan diets as a potentially useful mechanism to help lessen the effects of arthritis is that there is a common perception that a plant-based diet cannot include sufficient levels of omega-3 and other fatty acids. Such fatty acids have been shown<\/a> to help alleviate joint pain in patients with certain arthritis conditions. But, as we explain in our Vegan Omega-3 Sources<\/a> article, it is not hard to get good levels of \u03b1-linolenic acid (from which the body can synthesise other fatty acids) from such plant-based foods as walnuts, various seeds, linseed oil and rapeseed oil. There are also various vegan-friendly omega-3 supplements<\/a> available.<\/p>\n

Another common misconception about a plant-based diet is that it is not easy to get enough protein. But as we explain in our vegan protein<\/a> article, this is not only untrue but it could be argued that the protein sources on a vegan diet are healthier overall than those on an omnivorous diet as they tend to contain higher levels of dietary fibre and lower levels of saturated fat.<\/p>\n

Protein is essential for the repair of tissue and to maintain health in general and it can help reduce food consumption as it increases satiety. Some proteins are associated with increased inflammation, however, but these tend to be proteins synthesised in the body under certain conditions (such as the CCL28 that is produced in the body when oxygen levels are low) rather than specific proteins found in most foods.<\/p>\n

What Is Arthritis?<\/h2>\n

\"Osteoarthritis<\/p>\n

Though arthritis technically covers a wide range of conditions, the term is generally associated with swelling, pain and inflammation in various joints of the body. As well as pain, this commonly results in stiffness and reduced mobility in joints. Though it tends to be more prevalent in older people, it can occur in people of any age and the severity can be very different from person to person.<\/p>\n

Some people, for instance, might suffer mild pain or stiffness localised to certain joints, while others might suffer chronic and debilitating pain in many joints, something that has a significant impact on their day-to-day activities. This could involve a reduced ability to perform fine motor skills, such as playing musical instruments, or it could make things like climbing stairs excruciatingly painful or difficult.<\/p>\n

As mentioned, there are various types of arthritis and similar conditions that are related to an inflammation of joints or other areas of the body. Indeed, according to The Arthritis Foundation<\/a>, the US non-profit organisation supporting people with arthritis, there are \u201cmore than 100 types of arthritis and related conditions\u201d. Here we will outline the most common ones with some brief information about each. We\u2019ll also look at what might cause the conditions and outline some of the risk factors involved (many of which are common to other health conditions such as heart disease or diabetes).<\/p>\n

Osteoarthritis<\/h3>\n

Osteoarthritis is the most common form of arthritis in the UK with almost nine million people affected. Initially, it affects the cartilage in joints which can restrict movement and causes pain and potentially stiffness. Swelling and bony spurs (called osteophytes) can occur when the cartilage lining has thinned out and the ligaments and tendons are put under more strain.<\/p>\n

If the cartilage is worn out to a very severe degree, there is nothing to stop bones rubbing against each other in joints which can begin to alter the structure of the joints themselves and cause even greater levels of pain and restrict movement yet further.<\/p>\n

Though osteoarthritis can occur at any age (often as a result of joint injury or another joint-inflammatory condition in younger people), it usually develops in older people (from their mid-40s onwards). It is also more prevalent in women and those who have family members who have had it in the past. It can occur in many different joints in the body but the most common joints that are affected are as follows:<\/p>\n