Arthritis is one of the most debilitating of all conditions. According to Arthritis Research Campaign, nearly 9 million adults in the UK (that’s 19% of the adult population) have seen their GPs in the last year for arthritis or a related condition, and 45% of us experience symptoms such as joint pain and stiffness.

Arthritis means inflammation of the joints, and like all inflammatory diseases it is characterised by pain, redness and swelling. Most people just accept arthritis as a natural symptom of ageing, but there is always a reason why the body falls into a state of inflammation. In the case of arthritis, the most common triggers are:

        o Poor posture, lack of muscle strength and physical injury
        o Poor liver detoxification
        o Disturbed blood sugar control
        o Allergies
        o Excess oxidants and a lack of antioxidants
        o Lack of essential fats
        o Lack of bone-building minerals

The NHS spends more than £200 million a year on prescriptions for non-steroidal anti-inflammatory drugs (NSAIDs) alone, and hundreds of millions more on the other main class of anti-inflammatory; cortisone-based drugs such as prednisolone. The dangers of these drugs are well documented: NSAIDs work by blocking the production of the body’s inflammatory ‘mediators’, but their side effects include damage to the gut lining. Cortisone-based drugs are very dangerous long term as they suppress the production of cortisol, the body’s own anti-inflammatory hormone.

Luckily, there are a number of natural anti-inflammatory agents, some of which have been proven to be as effective as drugs but without the side-effects:

Omega 3 fish oils
One of the most well known anti-inflammatories is the omega 3 oil from oily fish such as salmon, trout, mackerel, fresh tuna, herrings, sardines and anchovies. Research has conclusively shown that fish oil supplementation can reduce the inflammation of arthritis. Eat oily fish 3 times a week, or supplement the equivalent of 1000mg of combined EPA and DHA a day (2-4 of most fish oil capsules).

Turmeric
This bright yellow spice used in Indian cooking contains an anti-inflammatory compound called curcumin. Trials in which it was given to arthritis patients have shown it to be very similar to anti-inflammatory drugs, without the side effects. Use it in your cooking, in curries and rice dishes, or try supplementing about 500mg, 1-3 times a day.

Boswellia
Also known as Indian Frankincense, boswellia is a very strong anti-inflammatory agent. It appears to reduce joint swelling, restores and improves blood supply to inflamed joints, provides pain relief, increases mobility, improves morning stiffness and prevents or slows the breakdown of cartilage. Preparations are available in tablet and cream form. The idea dose is 200-400mg, 1-3 times a day. The creams are especially useful for localised inflammation.

Antioxidants
You probably know by now that antioxidants help support the immune system. But did you know that much of their benefit comes from avoiding inflammation by disarming free radicals? Powerful anti-inflammatory antioxidants include flavonoids such as quercitin (in apples and onions), and anthocyanins, in berries. Ensure you eat a range of different coloured fruits and vegetables, preferably organic, and consider supplementing an antioxidant complex twice daily.

Glucosamine
Known as the Joint Builder, glucosamine is an essential part of the building material for joints, and allows the body to build and repair cartilage, thereby reversing joint damage. It is helpful in cases of arthritis and injuries and the recommended dosage is 500mg, 3 times daily, as glucosamine hydrochloride (more easily absorbed than the commonly available glucosamine sulphate form).

MSM
MSM stands for methylsulfonylmethane and is a source of the essential mineral sulphur. Sulphur is involved in many key body functions, including pain control, inflammation, detoxification and tissue building, making it an ideal substance for arthritis sufferers. Sulphur-rich foods include eggs, onions, garlic, cabbage, Brussel sprouts and beans. You can also buy MSM supplements (some of them combined with glucosamine, mentionned above), and the therapeutic dose appears to be around 1500mg-3000mg a day.