Arthritis - Nature Cures®

Table of Contents

Any illness that ends with “itis” is an inflammatory disease. Arthritis is an umbrella term used to describe a common condition that causes pain and inflammation and there are many forms affecting various parts of the body.

Types of arthritis

Adult-onset Still’s disease
Ankylosing spondylitis is a form which usually causes stiffness in the spine.
Behçet’s disease
Bursitis
Calcium pyrophosphate deposition disease (CPPD)
Carpal tunnel syndrome
Chondromalacia patella
Chronic fatigue syndrome
Complex regional pain syndrome
Cryopyrin-associated periodic syndromes (CAPS)
Degenerative disc disease
Developmental dysplasia of hip
Ehlers-Danlos
Familial Mediterranean fever
Fibromyalgia
Fifth disease
Giant cell arteritis
Gout caused by a build-up of uric acid.
Hemochromatosis
Infectious arthritis
Inflammatory arthritis
Inflammatory bowel disease (IBD)
Juvenile arthritis are forms of arthritis that affect children.
Juvenile dermatomyositis (JD)
Juvenile idiopathic arthritis (JIA)
Juvenile scleroderma
Kawasaki disease
Lupus
Lyme disease
Mixed connective tissue disease
Myositis (inc. polymyositis, dermatomyositis)
Osteoarthritis caused by damage to the cartilage in the joints.
Osteoporosis
Pagets
Palindromic rheumatism
Patellofemoral pain syndrome
Paediatric rheumatic diseases
Paediatric SLE
Polymyalgia rheumatica
Pseudogout
Psoriatic arthritis
Raynaud’s phenomenon
Reactive arthritis can result from certain infections causing red swollen joints.
Reflex sympathetic dystrophy
Reiter’s syndrome
Rheumatic fever
Rheumatism
Rheumatoid arthritis is an autoimmune form of arthritis.
Scleroderma
Secondary arthritis may occur following joint injury.
Sjögren’s disease
Spinal stenosis
Spondyloarthritis
Systemic juvenile idiopathic arthritis
Systemic lupus erythematosus
Systemic sclerosis
Temporal arteritis is a condition in which medium and large arteries, usually in the head and neck, become inflamed.
Tendinitis
Vasculitis
Wegener’s granulomatosis

People with type 2 diabetes have higher risks of developing osteoarthritis and gout, which is due to the fact that obesity increases the risk of type 2 diabetes as well as these forms of arthritis.

People with type 1 diabetes have higher risks of also developing rheumatoid arthritis. Both conditions are autoimmune diseases and studies have shown that certain genes may increase the risk of these.

Rheumatism or rheumatic disorder is a non-specific term for medical problems affecting the bones, heart, joints, kidney, lungs and skin. In rheumatoid arthritis, the same joints usually are affected on both sides of the body. This symmetry does not typically occur in osteoarthritis.

The three most common forms of arthritis

Rheumatoid arthritis which is an autoimmune condition
Osteoarthritis which is degenerative joint disease
Gout which is a condition usually caused by having too much uric acid in the body and the deposition of monosodium urate crystals in tissues.

What causes arthritis?

As part of normal life, the joints are exposed to a constant low level of damage. In most cases, providing the diet is nutritious and healthy, the body will repair the damage itself. Usually, the repair process will pass unnoticed and there will be no symptoms.

Some people with arthritis experience varying levels of pain which can be constant and extreme. They often find their fingers and joints stiff, unable to straighten out as they should. Arthritis can lead to severe deformity in only 3-5 years. The most frequently affected joints are in the hands, spine, knees and hips.

Arthritis, at the most basic level, is the manifestation of cell damage and cell death when cellular functions break down. The symptoms experienced are the body’s response to the type of cells that are being damaged or lost. Joint damage does not cause arthritis. Arthritis occurs only when the cells are unable to repair the damage or are unable to reproduce to replace the cells that are being lost.

All cells need essential nutrients such as fatty acids, minerals, vitamins, protein and oxygen to survive. The cells will always become damaged and die if deprived of these essentials supplies. Smoking, drinking alcohol, taking drugs (including many prescribed medications) and an imbalanced diet will serve to increase the symptoms of arthritis because they expel or reduce the essential supplies of nutrients and oxygen.

Phosphates are E number additives that are widely added to processed foods, injected into fresh meat and even added to the water supply. These phosphates will displace minerals such as calcium, iron, magnesium and zinc which can lead to, or add to, arthritis development. See>> Phosphate dangers

Conventional treatment

Conventional medicine states that there is no known cure for degenerative diseases and persists in subjecting the patient to the usual treatments that are generally ineffective and results in unacceptable side effects that make their life progressively worse. Symptoms come and go because the cells are constantly trying to repair the damage and fighting for survival.

Cells strengthen to resume normal functions whenever they are provided with the nutrients they need. Bone disorders progress only because usual treatments allow the cells to die, gradually wasting away the bones and cartilages.

There is no cure within conventional medicine as it is typically designed to treat symptoms and mask pain or to replace wasted body parts. It is also not designed to strengthen the cells to restore cell functions.

Pain and inflammation are an important part of the body’s self-protection mechanism. Pain is meant to slow a person down in order to give the body a chance to recuperate, to conserve energy and to stop them from pushing themselves further over the limit, damaging the body even more. Painkillers enable one to carry on damaging the joints further until they eventually breakdown altogether.

Food allergies and arthritis

There are components in certain foods that can cause an over reactive immune system and nutrient deficiencies both of which can cause pain and inflammation to the bones and joints. Some will irritate the intestines and reduce nutrient absorption. This can also cause gut permeability which then allows undigested proteins to enter the blood stream.

The immune system then recognises these as foreign invaders and attacks them. But, because these proteins can be similar to proteins in the body, the immune system may then mistakenly attack those too. The bone and cartilage tissues can be attacked which then causes pain and inflammation.

It is wise to try an elimination diet of the potential food allergens listed below to see if there is any improvement in disorders of the bones and joints. This can be a long process as it can take just a few days or, in some cases, up to three months to see any improvement.

What components can cause allergies in some people?

A1 casein protein in cow’s milk and dairy products. See>> A1 casein protein sensitivity
Alkaloid intolerance: Glycoalkaloids and steroid alkaloids in certain vegetables especially those in the nightshade family. See>> Alkaloid intolerance
Artificial food additives and flavours. See>> E number dangers
Benzoates are widely used food preservatives, with an E number of E211. See>> Benzoate intolerance
FODMAPS: is a carbohydrate intolerance. See>> FODMAPS intolerance
Gluten in barley, rye, spelt and wheat. See>> Gluten intolerance
Isothiocyanate (mustard gas) produced by cruciferous (brassica) sulphur-containing vegetables is known to trigger allergies and outbreaks of Pemphigus. See>> Isothiocyanate intolerance
Lactose in cow’s milk and dairy products. See>> Lactose intolerance
Lectins in beans, dairy products (when cows are fed grains), grains, some nuts and seeds and vegetables from the nightshade family. See>> Lectin intolerance
Mono-sodium glutamate (MSG) found in Chinese food, kombu, miso, soybean milk (naturally high in glutamate and often has hydrolysed vegetable protein added to it) and soy sauces. See>> Mono-sodium glutamate intolerance
Nitrites and nitrates are not dangerous, but they can react with other compounds found in food or in the body to form carcinogenic compounds called nitrosamines. These reactions are more likely to occur in the presence of protein, which is why preserved meats can be problematic. The formation of nitrosamines is less likely in the presence of vitamin C and E which is found in vegetables. See>> Processed meat dangers
Phenols are used as synthetic preservatives and known to trigger allergies and outbreaks of pemphigus. See>> Phenol intolerance
Pimaricin, also known as Natacyn or Natamycin, is a naturally occurring anti-fungal agent produced during fermentation by the Streptomyces natalensis bacteria commonly found in soil and has the E number E2325. It is used to prevent mould and fungal growths on some dairy and sausage products in some countries.
Salicylates found in many cosmetic products ingredients, medications and fruits and vegetables. See>> Salicylate intolerance
Sorbic acid and its salts, such as sorbic acid (E200), sodium sorbate (E201), potassium sorbate (E203) and calcium sorbate (E203) are antimicrobial agents often used as preservatives in food and drinks to prevent the growth of fungi, moulds and yeast in some breads, cheese and meats. See>> E number dangers
Sulphites (sulfites) are preservatives used in many foods, cosmetics and prescribed drugs.
Tannins, found in many foods, are known to trigger allergies and outbreaks of pemphigus and can trigger migraines in susceptible people. See>> Tannins intolerance
Thiols, found in some sulphur-containing foods such as brassicas, beans, nuts and some seeds, are known to trigger allergies and outbreaks of pemphigus. See>> Thiols intolerance

For more information see>> Allergies

Excess protein and arthritis

If nitrogen intake exceeds nitrogen excretion, as can occur with high-protein diets, excess protein leaves the body accompanied by calcium, increasing the risk for kidney stones, arthritis and osteoporosis. The amount of protein required in the daily diet is far less than people normally consume. Meat portions should never be larger than the size of the clenched fist of the person consuming it and this includes children.

When the diet is high in meat protein and low in fish, vegetables, nuts and seeds there may be a lack of calcium and other essential minerals and vitamins in the diet as meat is not as rich in some of these nutrients as these other foods. Calcium is required for bone and joint health and is most important in the diet of children in order to build strong bones and teeth. Excessive meat protein can also cause gout.

Heavy metals

When it comes to bone health, heavy metal exposure is particularly harmful. Metals are not easily excreted by the lymphatic system and tend to accumulate in the connective tissue of the bones and joints. There are many metals of concern because of occupational or residential exposure and because the sea has been polluted by mercury.

There are some foods that can help to remove heavy metals from the body such as algae and seaweed and coriander.

Buy Chlorella and Spirulina Algae capsules from Amazon

Buy organic Seaweed Flakes from Amazon

Buy Organic Coriander Leaf Powder from Amazon

See>> Heavy metals

Heavy metals of concern

Antimony
Aluminium
Arsenic
Bismuth*
Cadmium
Cerium
Chromium*
Cobalt*
Copper*
Gallium
Gold*
Iron*
Lead
Manganese*
Mercury
Nickel *
Platinum*
Silver*
Tellurium
Thallium
Tin*
Uranium
Vanadium *
Zinc *

NOTE: Small amounts of the elements, marked by an asterisk *, are common in the environment and diet and traces of those are known to be absolutely necessary for good health, but large amounts of any of them may cause acute or chronic toxicity (poisoning).

Heavy metals that contribute to arthritic conditions

Aluminium lessens calcium absorption, interferes with bone mineralisation and modifies collagen production within the bones and joints.

Cadmium damages the kidneys and alters calcium and zinc metabolism. Smokers inhale 1 mcg of cadmium with each cigarette smoked. Industrial pollution also contains high levels of cadmium.

Lead inhibits activation of vitamin D and limits calcium absorption. It can be stored in the bones, displacing calcium and released as bones begin to break down after menopause. This may exacerbate menopausal bone loss. There is some evidence that lead also interferes with progesterone levels, preventing that hormone’s beneficial effects on bone health.

Mercury accumulates in the bones and joints leading to joint pain, stiffness and swelling. Ocean creatures are now contaminated with this dangerous element due to industries allowing it to seep into the water. Dental fillings made using mercury are also a problem as this leeches out over the years and also accumulates in the bones and joints.

Many dentists are not qualified to remove fillings containing mercury and can make the issue worse. Fortunately now there are alternatives to mercury contaminated dental fillings and ways to eliminate mercury from the body.

NOTE: Placing gold crowns over dental amalgam cores particularly drives mercury into the surrounding bone.

Sea creatures that dwell on the ocean floor such as crabs, lobsters and oysters are prone to heavy metal contamination due to the fact they consume debris that falls to the ocean floor including those often contaminated with mercury that is heavier than water.

When consuming any large or deep-sea fish it is best to also consume the herb coriander and algae and seaweed at the same time. These sea vegetables and coriander have components which chelate (bind to) mercury and other heavy metals and eliminate them from the body.

Brassica vegetables contain sulphur which can also displace and help to eliminate heavy metals. See>> Brassicas

Drinking green tea when consuming seafood that may contain mercury can reduce absorption into the blood stream. Selenium can also help to eliminate heavy metals and two Brazil nuts per day will provide the selenium required for this purpose.

NOTE: If water is boiled for a long time, or re-boiled, it can concentrate elements such as nitrates, arsenic and fluoride which then become toxic and will eventually affect the bones and joints. It is very important to empty the kettle, rinse and refill it every time, with just enough water that is required, to avoid this issue.

NOTE: Tin absorption will alter levels of calcium and zinc, affecting bone growth and maintenance.

A-Z of natural anti-inflammatory pain-relieving foods

Abuta is an Amazonian herb that is used as an analgesic to relieve arthritic and joint pains and inflammation.

Aloe vera juice or gel can help with heartburn, cramps, personal mood swings and bad breath. It also helps to heal and relieve the pain of burns including sunburn.

Apple cider vinegar helps reduce joint pain by eliminating accumulated toxins from the joints and connective tissues. Due to its alkalising effect, it is particularly beneficial for those suffering from arthritis. Plus, it is rich in minerals like magnesium, calcium, potassium and phosphorus.

Mix one to three teaspoons of organic unpasteurised apple cider vinegar and a little honey in a cup of warm water. Drink this solution two or three times a day, preferably before meals. This treatment can be taken on a regular basis because, in addition to helping with joint pain, it is good for overall health and cleanses the liver. Adding the juice of one freshly squeezed lemon can provide more benefits as it is alkalising.

Apple cider vinegar, a cinnamon stick, honey and fresh lemon juice in a tall glass of hot (not boiling) water will relieve the pain of arthritis in joints.

Ashitaba can help to relieve joint pain. The leaves, stems and roots can be consumed as a vegetable or salad ingredient and a tea can be made from the leaves. The recommended dosage for medicinal purposes is one teaspoon of ashitaba powder taken in the morning and evening in a small amount of juice, followed by a glass of water. Ashitaba has a sweet herblike taste and has no known contraindications. See>> Ashitaba aka angelica

Bananas contain antioxidants and other compounds that can help reduce inflammation in the body.

Basil tea is a great remedy for arthritis, rheumatism and joint pain as it is analgesic and anti-inflammatory.

Bdellium gum closely related to frankincense and myrrh, can reduce tissue inflammation.

Berries such as blueberries, blackberries, raspberries and strawberries, plus any other berries that are black, blue and red contain anthocyanins that give them their colours. These are powerful anti-inflammatory compounds and along with the other phytochemicals and fibre that they provide.

Beetroot: Betalains, which are potent anti-inflammatory agents, are polyphenolic pigments found in beetroot and prickly pears.

Cayenne pepper: This herb is known for its capsaicin content which is scientifically proven to be effective in inhibiting pain transmission and inflammation. Capsaicin in cayenne is a highly potent pain reliever and reduces pain associated with osteoarthritis. Cayenne pepper is also proven to be effective in easing some symptoms of arthritis like loss of joint function, stiffness, swelling, pain and inflammation.

Cayenne actually reduces the concentration of a substance which the nerve cells use for the transmission of pain signals. Cayenne is also proven to be rich in salicylate compounds which make it an excellent in delivering analgesic effects. It can also be used externally to relieve pain and inflammation of joints.

Celery, a natural diuretic, helps alkalis the blood and decrease inflammation. Try a thimble full of celery seeds each day.

Cherries: The Morello or ‘sour’ cherry (Prunus cerasus) has been proven as a powerful analgesic to reduce pain and inflammation for those with arthritic conditions. It can be found in powdered form in health food shops and as a conserve or jam in some supermarkets.

Chocolate (dark minimum 80% cocoa) contains antioxidants that are anti-inflammatory.

Cinnamon and ginger powder, in tea or added to recipes, can be used to relieve chronic inflammatory pain and stiffness in joints.

Citrus fruits, although acidic actually work to alkalise the body like apple cider vinegar which helps to reduce inflammation. The also contain many anti-inflammatory and antioxidant phytochemicals especially in the zest and pitch.

Citrus peel: The zest of citrus fruits such as lemons, lime, oranges and tangerines can provide pain relief for arthritis sufferers. Add some grated zest to meals daily.

Courgettes and marrow are a good bone protective addition to the diet.

Dandelion: Commonly used as food, but equally discarded as a weed,, dandelion makes an excellent herb for arthritis. A rich source of nutrients like potassium, iron and vitamins A, B, C and D, dandelion also contains anti-inflammatory properties that make it effective in dealing arthritic pain. Dandelion is believed to be effective in dealing with symptoms of arthritis, rheumatism and other chronic joint pain conditions

This is because this herb is capable of flushing toxins that causes the joints and muscles to inflame. Also, it plays a vital role in reducing the level of uric acid in the body which leads to reduced pain and stiffness in the joints and increased joint mobility and can help to relieve symptoms of gout.

Devil’s claw: Found abundantly in South Africa, devil’s claw has long been used by traditional societies in treating a number of arthritic symptoms. Uncaria guianensis, a species of devil’s claw helps people with osteoarthritis by relieving knee pain when active and it is known to be effective at reducing the symptoms of rheumatoid arthritis.

The secret of devil’s claw is found on its secondary root which contains harpagosides which provides anti-inflammatory effects. In a study published at Rheumatology Journal, it was revealed that the use of devil’s claw extract is as effective as many kinds of anti-inflammatory drugs.

Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega 3 fatty acid, that is useful in treating arthritis and other inflammatory diseases. 57% of flaxseed’s omega-3 fatty acid content is ALA. Alpha-linolenic acids are then converted into EPA and DHA which forms resolvin, a kind of anti-inflammatory fat.

Its omega-3 fatty acid content actually helps in stimulating the body to produce adequate level of prostaglandin, hormones which are considered as gatekeepers for anti-inflammatory responses.

Fennel can provide relief for both osteoarthritis and rheumatoid arthritis.

Fenugreek Is a great pain reliever. Swallow one teaspoon of finely ground fenugreek seeds followed by a glass of lukewarm water. Do this daily in the morning until the pain is relieved. Alternatively, soak one teaspoon of fenugreek seeds in water overnight and eat them the next morning.

Feverfew is an effective for treating migraines. It reduces inflammation, which takes pressure off the nerves and can help prevent migraines entirely.

Frankincense can alleviate the pain in joints rapidly with its anti-inflammatory properties but may cause acid reflux. To combat this take with ginger. Ginger is also a natural anti-inflammatory, but it increases stomach acid secretion, so it will help with digestion of the frankincense. Daikon can also assist with absorption of frankincense and is high in calcium and other nutrients beneficial to the bones.

Gelatine: Taking a daily dose of animal or vegetable gelatine every morning can relieve pain by lubricating the joints and will also improve metabolism and mental stability. In the evening add two flat tablespoons of gelatine to a quarter of a glass of cold water, stir well to get a smooth texture and let it rest till the morning.

During the night gelatine will turn into jelly, and it should be consumed first thing in the morning before eating anything else. This homemade remedy should be used for one month only, followed by a six-month break.

Ginger: One teaspoon of ginger root powder or a 1-inch knuckle of ginger taken 4 times a day can provide considerable reduction in knee pain and inflammation, osteoarthritis and rheumatoid arthritis after three months of continued use with no side effects. Ginger can be taken as a tea, in soups and with meals and applied as a compress.

NOTE: As ginger has natural blood thinning properties, medications that thin the blood should not be taken in conjunction with ginger.

Ginseng has analgesic and anti-inflammatory activity similar to ibuprofen and can help those with rheumatoid arthritis.

Green-lipped mussel extract helps to alleviate joint pain by reducing inflammation.

Green tea: Arthritis is consistently mentioned in research as among the many diseases that are due to harmful free radicals resulting from metabolic processes. Green tea has been found to work in synergy with other herbs to promote excellent antioxidant activities. These herbs include grape seed or ginkgo biloba.

Because green tea works best when complemented with other low doses of herbs, researchers suggest this also prevents any potential side effects arising from high doses of a single herb. Adding lemon juice to green tea increases it’s beneficial effects tenfold. Try adding any of the other herbal remedies listed here to a pot of green tea to provide an even more powerful remedy against arthritis.

Hempseeds are a highly nutritional super food which has anti-inflammatory properties and healthy oils to help lubricate the joints and can relieve the pain and inflammation of arthritis and rheumatism better than fish oils when consumed regularly every day. They are one of the rare foods that contain the correct ratio of omega-3 (anti-inflammatory) to omega-6 (inflammatory) fatty acids. Most foods contain too much omega-6 fatty acids.

Honey contains compounds like flavonoids and polyphenols, which are known for their antioxidant and anti-inflammatory effects. These compounds can help regulate the immune system and reduce inflammation in the body. Honey’s anti-inflammatory properties are also useful for wound healing and soothing sore throats.

NOTE: Always use a wooden dipper or plastic spoon with honey as a metal spoons kill the important enzymes it contains.

Horny goat weed is a herb that has properties that can be beneficial for alleviating joint problems.

Horseradish helps to remove harmful free radicals from the body and protect it from cancers, inflammation and infections.

Krill oil capsules: take every day for bone and joint health. Relief from joint pain may take one month to be felt.

Liquorice root is found to act like cortisone but without the latter’s common side effects. Repeated scientific evidence shows the phytochemicals contained in this herb have anti-inflammatory and anti-arthritic characteristics. Liquorice has also been demonstrated to inhibit enzyme production responsible for inflammation causing arthritis

Maqui berry is a Chilean ‘super fruit’ which contains the highest number of antioxidants and anti-inflammatory compounds than any other known natural food. Regular consumption can alleviate pain and inflammation of the joints.

Milk. Only unsweetened plant-based milks are anti-inflammatory such as almond, coconut, hemp and cashew milk and homemade versions are better to avoid added sugars, oils and gums.

Mineral water: Drink at least a litre of bottled mineral water throughout the day. Dehydration can cause inflammation.

Nettle has been one of the most potent herbal home treatments for arthritis for centuries. It is also used to treat anaemia, gout, eczema, enlarged prostate, urinary tract infections, hay fever, strains, sprains, insect bites, tendonitis, joint pain, painful muscles and, of course, arthritis. Some studies claimed that topical application of nettle leaf onto the painful area significantly helps in reducing the intensity of pain experienced by the sufferer.

Nettle has fine hairs that release irritating chemicals once they come in contact with the skin. Normally, the hair is painful to touch but it actually reduces the pain when it reaches the skin. Scientists believe that nettles actually reduce the number of inflammatory substances in the body and interfere in the transmission of pain signals. One study revealed that the use of nettle extract inhibits the growth of dendritic cells which play major roles in the development of rheumatoid arthritis.

Stinging nettle also works by reducing the amount of protein genes that are associated with the occurrence of rheumatoid arthritis. Nettle can be taken as a tea by steeping leaves for 20 minutes then strained and sipped or simmered and consumed as a vegetable similar to spinach.

Oat straw heals osteoporosis, mends bone, relieves cramps and strengthens teeth.

Olive oil (cold-pressed virgin) contains a compound known as oleocanthal has been shown to have anti-inflammatory properties similar to ibuprofen.

Psyllium husks are a very rich source of soluble fibre and an excellent addition to assist the digestive system and resolve any colon disorders as well as arthritis and gout symptoms. Take one tablespoon of psyllium husks per day followed by a large glass of water.

Pineapple contains bromelain which is a digestive enzyme with anti-inflammatory properties that inhibits the proteins responsible for inflammation. Pineapple juice can rehydrate the body quickly to relieve headaches and pineapples contain bromelain that is an enzyme that helps to rid the body of pathogens that can cause inflammation and pain in various tissues and organs of the body.

To maximise bromelain’s anti-inflammatory effects, pineapple should be eaten alone between meals, or its enzymes will be used up digesting food. The potassium in pineapple can help to balance electrolytes

Pomegranates and pomegranate juice help to alleviate joint pain by reducing inflammation.

Prickly pear is the only plant to contain 24 of the known betalains, which are potent anti-inflammatory agents. Betalains are polyphenolic pigments also found in beetroot. Betalains give prickly pears their purple, red and yellow colours.

Quisqualis indica root, seed and fruit decoctions are used to treat rheumatism and arthritis.

Radishes, wasabi, rocket and mustard and all other peppery tasting leaves and vegetables, have powerful antibacterial and relaxant properties which can resolve some types of pain.

Savoury herb: The savoury plant, especially the flowering shoots, have anti-septic, carminative (anti-flatulence), digestive, expectorant (helps clear the throat) and anti-rheumatic (relieves joint pain) properties. Prolonged cooking may result in the evaporation of savoury’s essential oils so it should be added at the end of cooking meals. Fresh summer savoury leaves can be used in salads. It can be steeped in hot water for 20 minutes and consumed as a tea. It can also be used in soups, sauces and to marinate chicken, fish and meat dishes.

Scutellaria contains a compound known as baicalin that is as powerful as ibuprofen in reducing pain without the side effects.

St. John’s wort is twice as effective as ibuprofen as an anti-inflammatory painkiller.

Tea, green, black and white are all rich in polyphenol compounds that have strong anti-inflammatory effects. Green tea is the richest source.

Turmeric and cumin contain a powerful anti-inflammatory ingredient curcumin which, as two long term studies have shown, can improve arthritic conditions, making it an effective pain reliever. Another demonstrated how curcumin can inhibit specific molecular activities linked to onset of arthritis along the joints.

Unlike most medications, which can be threats to liver functioning, curcumin has been found to be actually helpful for the liver. One teaspoon of turmeric powder per day is sufficient but extra can be consumed with no adverse side effects.

NOTE: Curcumin has natural blood thinning properties, therefore it must be avoided if taking blood thinning medications.

Watercress is one of the richest sources of vitamin K which studies have shown can help prevent osteoporosis and osteoarthritis. Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. It also reduces the accumulation of iron in the joints, which is thought to be a primary cause of rheumatoid arthritis and reduces pain and inflammation.

Watermelon reduces the inflammation that contributes to arthritis due to its citrulline content.

Wild lettuce has powerful analgesic properties and acts as a mild sedative.

Willow bark: Concentrated willow extract is effective in reducing pain and inflammation for arthritic relief. Willow bark tea is known as the “original herbal aspirin” and this is not surprising because acetylsalicylic acid (aspirin) was originally discovered and made from an extract of willow bark.

Anti-inflammatory foods

Algae and seaweed
Apples (sour)
Asparagus
Avocado
Brine pickles
Broccoli
Cabbage (red)
Carrots
Celery
Chamomile tea
Chia seeds
Chicory
Coconut oil
Cranberries
Cucumber
Daikon
Fennel seeds
Flaxseeds
Ginger
Grapefruit
Hemp seeds
Himalayan pink salt crystals
Horseradish
Kimchi
Kombucha
Lettuce
Miso soup
Oily fish
Olives
Papaya
Pineapple
Pomegranate
Pumpkin seeds
Raisins
Rosehips
Sesame seeds
Spinach
Sunflower seeds
Walnuts
Watercress
Watermelon seeds

NOTE: Grapefruit can interact with certain medications. Check before consuming.

Anti-inflammatory and pain-relieving herbs

Aloe vera
Anise seeds
Barley grass
Bdellium gum
Bissy nut
Black seed
Borage
Burdock root
Cardamom
Chilli pepper
Cinnamon
Chinese or Japanese knotweed
Cloves
Coriander
Cumin
Dandelion
Devil’s claw
Dill
Dong quai
False unicorn
Fennel
Feverfew
Holy basil
Hops
Hydrangea
Jasmine
Juniper berry
Lavender
Lemongrass
Linden
Liquorice root
Moringa
Motherwort
Noni
Nutmeg
Oregano
Pan pien pien
Parsley
Paprika
Peppercorns
Peppermint
Periwinkle
Pine needles
Queen of the meadow
Rosemary
Safflower
Sage
Scutellaria
Senega root
Tarragon
Thyme
Turmeric
Wild strawberry leaf
Willow bark
Yukka (desert plant)

Herbal teas for inflammation and pain relief

Making teas out of any of the above-mentioned plant s can greatly reduce the pain and inflammation of arthritis. The choice of herbs and spices is down to individual taste and certain plants may work for some people and different plants will work for others. Try experimenting with various combinations until relief is gained.

Teas may be reheated gently after the ten minutes of steeping or simmering and half a freshly squeezed lemon and/or a teaspoon of honey may be added for further benefit and taste.

The berries and seeds may be crushed steeped in hot water for ten minutes before straining and drinking immediately. Alternatively a teaspoon of seeds finely ground into a powder can be added to any tea.

Leaves and stems: To make a tea from the leaves of herbs, steep a handful of chopped leaves in a cup of hot water for ten minutes then strain and drink immediately.

Roots and bark should be chopped and simmered in boiling water for ten minutes before straining and allowing to cool before drinking.

NOTE: Alternatively, a teaspoon of dried and powdered herb bark, leaves, roots, seeds and stems may be simply added to hot water and drunk immediately.

Nourishing the body

A vast range of nutrients are required as fuel for the natural healing process. Many nutrients such as vitamins and minerals rely upon the presence of the others to work efficiently. Many also rely upon the multitude of commensal bacteria that reside in the intestines.

Flavonoids and arthritis

The many colours of fruits and vegetables need to be consumed to gain the benefit of the antioxidant pigments that give them their colours. Plants have evolved far longer than humans and learned to fight off pathogenic bacteria, fungi and viruses. These chemicals, that plants manufacture naturally, work together to protect the plants and, when ingested, can do the same for humans and other animals.

See>>

Omega-3 fatty acids and arthritis

Omega-3 fatty acids are required daily to keep joints in good working order. Omega-3 is anti-inflammatory whereas omega-6 fatty acids are inflammatory. The western diet is far too high in omega-6 fatty acids so more omega-3 rich foods need to be consumed and less omega-6.

Red krill oil capsules are the wisest choice as they are the highest source of vitamin D and provide omega-3 fatty acids plus astaxanthin which is one of the most powerful antioxidants known and this can help[ to avoid and treat arthritic conditions. To find out more and the highest natural sources see >> Fatty acids

Prebiotic and probiotic foods and arthritis

The modern diet and increased use of medications as well as food additives, pesticides and excessive consumption of alcohol, caffeine and sugar can all have an immense impact on the balance of beneficial bacteria in the intestines.

There are two types of foods, prebiotic and probiotic, that can help to readdress this balance which, in turn, can provide relief from the inflammation and pain caused by arthritis developing through nutritional deficiencies. The beneficial bacteria are responsible for many processes working efficiently in the body and one is the production of vitamin K2. This vitamin helps vitamin D transport calcium to the bones and teeth. Without it, calcium can be deposited in many tissues including joints where it can cause inflammation and pain. For information on which foods to consume to rectify any imbalance see>> Feed your friendly bacteria

To ensure that all the nutrients in the below list are insufficient supply in order to avoid and treat arthritis, choose a few favourites from each of the highest sources of nutrients and come up with recipes and other ways to include them in the weekly diet. Never take mineral supplements unless advised by a heath professional after a blood test.

Minerals required to avoid and treat arthritis

Mineral supplements can cause serious imbalances as minerals affect each other and a higher intake of one may cause imbalances and deficiencies of the rest. Consuming natural foods rich in minerals means the cofactors needed to utilise minerals are also present in the correct balance and that the minerals are easily soluble whereas some synthetically manufactured supplements are not and some are even harmful to the health.

Boron and arthritis

Studies show that the mineral boron must be added to the list with essential minerals because it is responsible for keeping the calcium levels in the body balanced and is also involved in the metabolism of calcium, magnesium and phosphorus. It is responsible for the structure and maintenance of strong bones reducing the chance of developing arthritis and osteoporosis

Deficiency of boron can cause growth arrests and an imbalance of calcium, magnesium and phosphorus and increased effect of stress on the body. To gain sufficient boron from plants and vegetables they have to be grown in boron rich soil.

WARNING: Supplements are not advised as toxicity can be harmful, symptoms are red rash, vomiting, diarrhoea, decreased blood circulation, shock followed by coma. Symptoms occur at doses of approximately100 milligrams. A dose of 15 to 20 grams is fatal and for children three to six grams is fatal.

Highest sources of boron in milligrams per 100 grams

Raisins 4.5 mg
Hazelnuts 2.7 mg
Almonds 2.2 mg
Dried apricots 2.1 mg
Avocados 2.1 mg
Peanut butter 1.9 mg
Walnuts 1.6 mg
Peanuts 1.7 mg
Brazil nuts 1.7 mg
Walnuts 1.6 mg
Red kidney beans 1.4 mg
Cashew nuts 1.1 mg
Prunes 1.1 mg
Dates 1 mg
Lentils (red) 0.7 mg
Pears and apples (red): 0.3 mg
Celery 0.5 mg
Red grapes 0.5 mg
Honey 0.5 mg
Peach 0.5 mg
Olives 0.3 mg
Chia seeds 0.3 mg

The human body needs calcium more than any other mineral. A man weighing 70 kg contains one kg of calcium. About 99 per cent of the quantity in the body is used for building strong bones and teeth and the remaining one per cent is used by the blood, muscles and nerves. Calcium stimulates enzymes in the digestive process and coordinates the functions of all other minerals in the body.

Calcium and arthritis

Calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation. Because these activities are essential to life, the body utilises complex regulatory systems to tightly control the amount of calcium in the blood, so that sufficient calcium is always available.

As a result, when dietary intake of calcium is too low to maintain adequate blood levels, calcium stores are drawn out of the bones to maintain normal blood concentrations. Copper, together with zinc, improves the absorption of vitamin D which aids in the absorption of calcium.

Highest sources of calcium in milligrams per 100 grams

Dried herbs such as basil, dill, marjoram, rosemary and thyme 2113 mg
Cheese such as goat’s, gruyere, parmesan, Romano and Swiss 1376 mg
Sesame seeds 975 mg
Mozzarella cheese 961 mg
Tinned fish with bones such as sardines, mackerel and pilchards 383 mg
Tofu 372 mg
Almonds 264 mg
Flaxseeds 255 mg
Anchovies 232 mg
Chlorella 221mg
Mussels 180 mg
Oysters 170 mg
Brazil nuts 160 mg
Prawns 150 mg
Tripe 150 mg
Scallops, spirulina and watercress 120 mg
Whole milk and whole yoghurt 113 mg
Chinese cabbage 105 mg
Dark green leafy vegetables such as dandelion greens, kale, spinach, Swiss chard and turnip greens 99 mg
Okra 77 mg
Soya beans 75 mg
Fish such as bass, herring, pike, perch, pollock and rainbow trout 74 mg
Kidney beans 70 mg
Eggs 60 mg
Broccoli 47 mg

Recommended daily requirement of calcium

infants birth to 1 year 260-525 mg
Toddlers 1-3 years 700 mg
Children 4-8 years 1000 mg
Adolescents 9-18 years 1300 mg
Pregnant women under 18 years 1300 mg
Adults 19 to 50 years 1000 mg
Women over 50 years 1200 mg
Men over 70 years 1200 mg

NOTE: Male and female athletes in competitive sports need 3000 mg

Copper and arthritis

Copper helps with the maintenance and development of bones, tendons and connective tissues and is therefore important for those with arthritis. Copper, together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium.

Copper and zinc are antagonists, and the balance between them is an example of biological dualism which means they must be consumed in balanced measures as they have an effect on each other.

An intake of too much zinc, which is a key ingredient in some over-the-counter cold remedies, can cause irreversible neurological ailments associated with copper deficiency. Likewise too much copper can displace zinc in the body and cause the zinc deficiency symptoms.

By wearing a copper bracelet on the skin, some copper is taken up in the body. Cooking with copper pots and pans also provides some copper to the diet. It is important that zinc rich foods (see below) are also consumed when adding extra copper to the diet.

Highest sources of copper in milligrams per 200 calorie serving

Clams 49 mg
Calf’s liver 17 mg
Beef 17 mg
Oysters (raw) 13 mg
Lamb 10 mg
Duck 9 mg
Himalayan salt crystals 6 mg
Sea salt (unrefined) 6 mg
Spirulina 5 mg
Chlorella 5 mg
Squid 4 mg
Lobster 4 mg
Mushrooms (Crimini) 4 mg
Mushrooms (Shiitake) 3 mg
Basil 3 mg
Cocoa (organic) 3 mg
Capers 3 mg
Mineral water 3 mg
Apple cider vinegar 3 mg
Chamomile tea 3 mg
Lemons 3 mg
Chicory greens 3 mg
Turnip greens 3 mg
Cashew nuts 2.2 mg
Crab 2 mg
Squid 2 mg
Potatoes (with skins) 2 mg
Coriander 2 mg
Asparagus 2 mg
Swiss chard 2 mg
Winged beans 2 mg
Beetroot greens 2mg

NOTE: Copper is found in most foods containing iron such as green leafy vegetables especially algae and seaweed. Copper supplements can lower the zinc levels in the body causing insomnia and the other zinc deficiency symptoms and therefore should be avoided and only foods rich in copper consumed.

Magnesium and arthritis

Magnesium is involved in the formation of strong bones and teeth and is active as an assistant cofactor of the B and C vitamins. The adult human body contains about 25 g of this mineral, and the greater part of this amount is present in bones in combination with phosphate and carbonate.

It is estimated that 80% of the population of western countries are magnesium deficient due to today’s intensive farming techniques which have stripped the soil of its magnesium content. Heavy drinkers and alcoholics often show a low plasma magnesium concentration and a high urinary output. Deficiency can cause problems with bones and joints.

Highest sources of magnesium in milligrams per 100 grams

Rice bran 781 mg
Basil, coriander, dill and sage 694 mg
Hemp seeds 640 mg
Pumpkin and squash seeds 535 mg
Raw cocoa 499 mg
Flaxseeds 392 mg
Brazil nuts 376 mg
Sesame seeds 353 mg
Sunflower seeds 346 mg
Chia seeds 335 mg
Chlorella 315 mg
Wheat germ 313 mg
Cashew nuts 292 mg
Almonds 268 mg
Caraway seeds 258 mg
Black strap molasses and dulse 242 mg
Buckwheat 231 mg
Spirulina 189 mg
Oats 177 mg
Durum wheat 144 mg
Macadamia nuts 130 mg
Adzuki beans 127 mg
Kelp 121 mg
Millet 114 mg
Kale 88 mg
Anchovies 69 mg
Amaranth 65 mg
Globe artichoke 60 mg
Okra and nettles 57 mg
Chestnuts 54 mg
Rocket 47 mg
Dates 43 mg
Plantain 37 mg
Lentils 36 mg
Butternut squash 34 mg
Coconut 32 mg
Potatoes with skin 30 mg
Passion fruit 29 mg
Savoy cabbage, halibut 28 mg
Bananas, rabbit 27 mg
Bread fruit, green beans 25 mg
Peas 24 mg
Raspberries 22 mg
Guava 22 mg
Blackberries 20 mg
Courgettes 18 mg
Kiwi fruit, fennel, figs 17 mg
Endive 15 mg
Cucumber, lettuce 13 mg

Recommended daily requirement of magnesium

Infants birth to 6 months 30 mg
Infants 7-12 months 75 mg
Children 1-3 years 80 mg
Children 4-8 years130 mg
Children 9-13 years 240 mg
Adolescent boys 14-18 years 410 mg
Adolescent girls 14-18 years 360 mg
Adult men 19+ years 400 -420 mg
Adult women 19+ years 310 -320 18 mg
Pregnant teens 400 mg
Pregnant women 360-360 mg
Breast feeding teens 360 mg
Breast feeding women 310-300 mg

Manganese and arthritis

Manganese is a micro-mineral involved in the synthesis of protein-like substances such as the bones and cartilage. An enzyme, superoxide dismutase (SOD), contains manganese, and this enzyme protects the body against free radicals. Deficiency of this mineral can lead to arthritis and painful joints.

Highest sources of manganese in milligrams per 100 grams

Cloves 60.1 mg
Rice bran 14.2 mg
Pine nuts 8.8 mg
Mussels 6.8 mg
Hazelnuts 5.6 mg
Pumpkin seeds 4.5 mg
Whole wheat 2.1 mg
Cocoa beans 3.8 mg
Soya beans 2.2 mg
Sunflower seeds 1.9 mg
Cashew nuts and garlic 1.7 mg
Brewer’s yeast 0.08 mg (depending upon source)
Egg yolks 1.1 mg
Black beans 1.1 mg
Dried peas 0.39 mg
Kidney beans 0.2 mg

NOTE: Manganese is concentrated in the outer covering of nuts, in the green leaves of edible plants and green vegetables such as peas and runner beans.

Recommended daily requirement of manganese

Birth-6 months 0.003 mg
Infants 7–12 months 0.6 mg
Children 1–3 years 1.2 mg
Children 4–8 years 1.5 mg
Boys 9–13 years 1.9 mg
Girls 9–13 years 1.6 mg
Teen boys 14–18 years 2.2 mg
Teen girls 14–18 years 1.6 mg
Adult men 2.3 mg
Adult women1.8 mg
Pregnant teens and women 2.0 mg
Breastfeeding teens and women 2.6 mg

NOTE: Manganese is easier to digest in raw foods.

Phosphorus and arthritis

Phosphorous combines with calcium to create the calcium-phosphorus balance necessary for the growth of bones and teeth and in the formation of nerve cells. This mineral is also essential for the assimilation of carbohydrates and fats. It is a stimulant to the nerves and brain. Phosphorus also contributes to proper kidney functioning and lessens arthritis pain.

Calcium cannot achieve its objectives unless phosphorous is also present in a proper balance. Too much phosphorous, though, can cause diarrhoea and calcification (hardening) of organs and soft tissue and can interfere with the body’s ability to use iron, calcium, magnesium and zinc. It is a matter of getting the balance right which is why supplements are not advised.

Highest sources of phosphorus in milligrams per 100 grams

Baking powder 6869 mg
Pumpkin seeds 1233 mg
Whey powder 932 mg
Poppy seeds 849 mg
Mustard seeds 828 mg
Parmesan cheese 807 mg
Brazil nuts 725 mg
Raw cocoa powder 734 mg
Soya beans 637 mg
Cashew nuts 593 mg
Beef liver 497 mg
Sardines 490 mg
Caviar 356 mg
Tempeh 266 mg
Sun dried tomatoes 356 mg
Brown rice 360 mg
Buckwheat 319 mg
Dried shiitake mushrooms 294 mg
Anchovies 252 mg
Portobello mushrooms 108 mg
White mushrooms 105 mg
Water cress 60 mg

WARNING: Phosphorous, in the form of phosphates or phosphoric acid, is widely added to processed foods and carbonated soft drinks and, because too much phosphorous in the blood can reduce the amount of calcium that the body absorbs, leading to brittle and porous bones, it is important to eliminate these foods and drinks from the diet. See>> Phosphate dangers

Selenium and arthritis

Lack of selenium in the body has proven to be a contributing factor in developing rheumatoid arthritis. Selenium is an essential nutrient which works with other nutrients to help fight oxidative stress which damages the joints and it helps to remove heavy metals from the system.

Highest sources of selenium in micrograms per 100 grams

Brazil nuts 1917 µg
Oysters 154 µg
Lamb’s liver 116 µg
Tuna 108 µg
Whelks and octopus 89.6 µg
Wheat germ 79.2 µg
Sunflower seeds 79 µg
Amaranth 70.7 µg
Caviar (fish roe) 65.5 µg
Anchovies 68.1 µg
Egg yolk 56 µg
Chia seeds 55.2 µg
Kippers 52.6 µg
Pork 51.6 µg
Halibut 46.8 µg
Oat bran 45.2 µg
Lean beef 44.8 µg
Crab 44.4 µg
Salmon 41.4 µg
Rabbit (wild) 38.5 µg
Chicken and turkey 37.8 µg
Turbot 36.5 µg
Sesame seeds 34.4 µg
Kamut 30 µg
Couscous 27.5 µg
Mushrooms (Crimini) 26 µg
Cashew nuts 19.9 µg
Calf’s liver 19.3 µg
Rabbit 15.2 µg
Rye (whole grain) 13.9 µg
Venison 10.3 µg
Spirulina 7.2 µg
Asparagus 6.1 µg
Spinach 5.5 µg

Silica and arthritis

Silica has a powerful influence on the absorption of minerals required by the body for optimal health. It enhances the function of iron, calcium, magnesium, potassium and boron, and is essential for normal bone development. Silica helps to maintain the correct calcium-magnesium balance which is essential for bone health.

Natural sources of silica in milligrams per 100 grams

Pearl barley 600 mg
Rice (brown unpolished) 376 mg
Kale (cooked) 245 mg
Buckwheat 120 mg
Bamboo shoots 100 mg
Strawberries 99 mg
Melon 82 mg
Lentils 80 mg
Broccoli 78 mg
Banana 77 mg
Avocado 64 mg
Walnuts 60.2 mg
Cabbage, cucumber 53 mg
Spinach 51.2 mg
Hazelnuts 50.4 mg
Pine nuts 50.3 mg
Potatoes 50 mg
Marrow 50 mg
Leeks 35 mg
Carrots 25 mg
Bell peppers, bilberries, cauliflower 22 mg
Giner 16 mg
Parsley 15 mg
Oat bran 14.03 mg
Plums 14 mg
Watermelon 12 mg
Sunflowers seeds 8.5 mg
Tomatoes 6 mg
Onions 5 mg
Basmati rice 0.94 mg
Peanuts 0.7
Almonds 0.6 mg

NOTE: Silica is found in the juices and green leaves of most vegetables. A bamboo leaf tea infusion is a good way to obtain sufficient silica in the diet.

Strontium and arthritis

Strontium can relieve bone pain, reduce fractures and improve mobility in persons suffering from osteoporosis, reduce cavities in teeth and help to gain weight in persons suffering with bone cancer. It also has a cartilage growth promoting affect which can help arthritis sufferers.

Natural sources of strontium in alphabetical order

Algae and seaweed
Cabbage
Goat’s milk
Lettuce
Onions
Mineral water
Octopus
Oily fish
Root vegetables
Shellfish

Sulphur and arthritis

Sulphur containing natural foods are valuable in treating rheumatic and arthritic conditions as it helps to eject some of the waste and poisons like heavy metals from the system.

NOTE: Those suffering with bowel disorders such as Crohn’s disease or ulcerative colitis should avoid sulphur rich foods.

Highest sources of sulphur in milligrams per 100 grams

Scallops 520 mg
Lobster 510 mg
Crab 470 mg
Prawns 370 mg
Mussels 350 mg
Haddock 290 mg
Brazil nuts 290 mg
Peanuts 260 mg
Cod 250 mg
Oysters 250 mg
Chicken livers 250 mg
Cheese (parmesan) 250 mg
Caviar (fish roe) 240 mg
Peaches (dried) 240 mg
Cheese (cheddar/stilton) 230 mg
Salmon 220 mg
Beef 220 mg
Eggs 200 mg
Apricots (dried) 160 mg
Almonds 150 mg
Rabbit 130 mg
Walnuts 100 mg
Peppercorns 100 mg
Cabbage 90 mg
Spinach 90 mg
Brussel sprouts 80 mg
Chickpeas 80 mg
Figs (dried) 80 mg
Coconut 80 mg
Hazel nuts 80 mg
Mung beans 60 mg
Dates 50 mg
Split peas 50 mg
Onions 50 mg
Leeks 50 mg
Radishes 40 mg

Zinc and arthritis

Zinc is the healing mineral and part of the enzymes that helps the body to metabolise protein, carbohydrates and alcohol. It also aids in building bones and healing wounds. Arthritis can be caused by a deficiency of the zinc mineral.

Drinking alcohol and some medications cause the body to expel zinc and therefore consuming foods rich in zinc regularly is important. Zinc, together with copper improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium.

Highest sources of zinc in milligrams per 100 grams

Oysters 78.6 mg
Chlorella 71 mg
Wheat germ 16.7 mg
Beef 12.3 mg
Calf’s liver 11.9 mg
Hemp seeds 11.5 mg
Pumpkin and squash seeds 10.3 mg
Sesame and watermelon seeds 10.2 mg
Bamboo shoots, endives and gourds 9 mg
Chervil (herb) 8.8 mg
Lamb 8.7 mg
Venison 8.6 mg
Alfalfa seeds (sprouted), amaranth leaves, Crimini mushrooms, Irish moss and tea 8 mg
Crab 7.6 mg
Lobster 7.3 mg
Agave, basil, broccoli, buffalo, elk, emu, oats, ostrich, spinach and turkey 7 mg
Cocoa powder 6.8 mg
Cashew nuts 5.8 mg
Asparagus, chicken livers, laver seaweed, mushrooms, parsley and rice bran 5.7 mg
Cashew nuts 5.6 mg
Pork 5.1 mg
Jute (herb), lemon grass, mung beans, Portobello mushrooms, radishes and shiitake mushrooms 5 mg
Agar seaweed, butterbur, cauliflower, chicory, Chinese cabbage, chives, coriander, green beans, lentils, lettuce, okra, rocket, spring onions, summer squash, Swiss chard, tomatoes and wasabi (yellow) 3.4 mg
Peanuts 3.3 mg
Cheddar cheese 3.1 mg
Mozzarella cheese 2.9 mg
Anchovies and rabbit 2.4 mg
Cabbage, cucumber, jalapeno peppers, , kidney beans, navy beans, spirulina and turnip greens 2 mg
Mussels 1.6 mg

NOTE: A diet high in processed foods containing the additive phosphate E numbers can cause zinc deficiency. See>> Phosphate dangers

Vitamins required to avoid and treat arthritis

The B complex of vitamins is important for healthy pain-free joints and tendons especially vitamins B1, B2, B6, B9, and B12.

People that may be deficient in the B vitamins

Athletes and those doing regular strenuous activities for work or pleasure.
Dieters on a fat-free diet.
People living stressful lives.
People regularly taking medications or recreational drugs.
People that do not consume enough vegetables and fruit.
Pregnant and lactating women.
The elderly.
Those regularly drinking alcohol and coffee.
Tobacco smokers.
Vegans and vegetarians and others who avoid any dairy or meat products.

Vitamin B1 and arthritis

Vitamin B1 (thiamine) is required for proper muscular and tendon function. It also enhances circulation and helps with blood formation and is required for the biosynthesis of a number of cell constituents. Vitamin B1 is known to help with treating arthritis.

NOTE: Supplements are not advised, unless blood tests show a deficiency, as vitamin B1 taken in excess can cause allergic reactions such as burning or prickling sensations, itching, numbness, urine discolouration (yellow or orange) an increased sensitivity to light and in, rare cases, anaphylactic shock.

Highest sources of vitamin B1 in milligrams per 100 grams

Yeast extract 23.38 mg
Brewer’s yeast 11 mg
Rice bran 2.75 mg
Wheat germ 1.88 mg
Sunflower seeds 1.48 mg
Coriander leaves 1.25 mg
Pine nuts 1.24 mg
Sesame seeds 1.21 mg
Pork 1.12 mg
Peanuts 0.85 mg
Soya beans0.83 mg
Macadamia nuts 0.71 mg
Trout 0.43 mg
Chicken livers 0.38 mg
Peas 0.28 mg
Salmon 0.26 mg
Navy beans 0.24 mg
Squash 0.17 mg
Brown rice 0.16 mg
Asparagus 0.16 mg
Nori seaweed 0.5 mg
Sprouted beans 0.4 mg
Shiitake mushrooms 0.3 mg
Asparagus, globe artichoke 0.2 mg
Beetroot greens, okra, spinach, watercress 0.1 mg

NOTE: Vitamin B1 is stored in small quantities in the liver, but only for up to 18 days.

Vitamin B2 and arthritis

Vitamin B2 (riboflavin) is required by the body to use oxygen and for the metabolism of amino acids, fatty acids, carbohydrates and protein. Vitamin B2 is further needed to activate vitamin B6 (pyridoxine) and vitamin B9 (folic acid) both of which are important for avoiding the development and treating arthritis conditions.

Highest sources of vitamin B2 in milligrams per 100 grams

Yeast extract 17.5 mg
Lamb’s liver 4.59 mg
Baker’s yeast 4 mg
Parsley 2.38 mg
Cheese 1.38 mg
Almonds 1.10 mg
Lean beef 0.86 mg
Soya beans 0.76 mg
Wheat bran 0.58 mg
Mackerel 0.58 mg

Vitamin B6 and arthritis

Deficiency of vitamin B6 (pyridoxine) can cause irritability, nervousness and insomnia as well as general weakness. Skin changes such as dermatitis and acne as well asthma and allergies might develop when pyridoxine is in short supply.

Symptoms may also include nails that are ridged, an inflamed tongue as well as changes to the bones – which can include osteoporosis and arthritis. Kidney stones may also appear. Vitamin B6 is needed by the body to manufacture its own vitamin B3.

NOTE: Supplements are not advised, unless blood tests show a deficiency, as excessive consumption of vitamin B6 can cause abnormal heart rhythms, acne, breast enlargement and/or soreness, decreased muscle tone, drowsiness, headaches and nausea, heartburn and loss of appetite, stomach upset, ulcerative colitis and other severe allergic reactions.

It is also possible that excessive amounts taken by pregnant women can cause teratogenic effects on a growing embryo, which causes the loss of sensation and eventual neuropathy.

Highest sources of vitamin B6 in milligrams per 100 grams

Whey 5.62mg
Yeast extract 4.60 mg
Rice bran 4.07 mg
Shiitake mushrooms 3.59 mg
Fish roe 3.50 mg
Spirulina 3.48 mg
Sage 2.69 mg
Paprika 2.51 mg
Wheat germ 2.26 mg
Sun dried tomatoes 2.09 mg
Goose 1.83 mg
Chicken livers 0.76 mg
Lobster 1.67 mg
Brewer’s yeast 1.50 mg
Duck 1.50 mg
Sunflower seeds 1.35 mg
Wheat germ 1.30 mg
Garlic 1.24 mg
Buckwheat 1.23 mg
Pistachio nuts 1.12 mg
Tuna fish 1.04 mg
Beef or calf’s liver 1.03 mg
Shiitake mushrooms 0.97 mg
Salmon 0.94 mg
Turkey 0.81 mg
Venison 0.76 mg

NOTE: Wild salmon (0.94 mg) contains far more vitamin B6 than farmed salmon (0.56 mg) and fresh salmon and tuna are far richer in vitamin B6 than tinned.

Vitamin B9 and arthritis

Vitamin B9 (folate) is required for DNA synthesis and cell growth and is important for red blood cell formation, energy production as well as the forming of amino acids. It is important for healthy cell division and replication because of its involvement as a coenzyme for RNA and DNA synthesis. It is also vital for cells in the joints to be able repair themselves.

Highest sources of vitamin B9 in micrograms per 100 grams

Yeast extract 3786 µg
Brewer’s yeast 2340 µg
Chicken livers 578 µg
Basil 310 µg
Wheat germ 281 µg
Sunflower seeds 238 µg
Soya beans 205 µg
Spinach 194 µg
Lentils 181 µg
Chickpeas, pinto beans 172 µg
Shiitake mushrooms 163 µg
Parsley 152 µg
Black beans 149 µg
Peanuts 145 µg
Navy beans 140 µg
Asparagus 135 µg
Turnip greens 118 µg
Chestnuts 110 µg
Beetroot 109 µg
Spearmint 105 µg
Chlorella and spirulina 94 µg
Fish roe 92 µg
Hazelnuts 88 µg
Walnuts 88 µg
Flaxseeds 87 µg
Avocado 81 µg
Mussels 76 µg
Kidney beans 74 µg
Peas 65 µg
Broccoli 63 µg
Brussel sprouts, okra 60 µg
Quinoa 42 µg
Papaya 38 µg

Recommended daily requirement of vitamin B9

Babies 0-6 months 65 µg
Infants 7 months to 12 months 80 µg
Children 4-8 years 200 µg
Children 9-13 years 300 µg
Adults and adolescents over 13 years 400 µg
Pregnant women 600 µg
Breastfeeding women 500 µg

Vitamin B10 and arthritis

Vitamin B10 (Pteroylmonoglutamic acid) is a water-soluble vitamin previously known as vitamin R. It is involved in the production of vitamin B9 (folic acid) by intestinal bacteria. It is also a coenzyme in protein metabolism and blood cell formation and is important for skin health.

Natural sources of vitamin B10 in alphabetical order

Beef
Black strap molasses
Bran
Broccoli
Brussels sprouts
Buckwheat
Chicken
Chicory
Lamb
Mushrooms
Okra
Organ meats
Rabbit
Spinach
Whole grains

Vitamin B12 and arthritis

Vitamin B12 is needed for the manufacture and maintenance of red blood cells and stimulates appetite, promotes growth and releases energy. It is also important to reduce the risk of degenerative conditions such as arthritis.

NOTE: Supplements are not advised, unless blood tests show a deficiency, as excessive consumption of vitamin B12 can cause health issues such as nausea, vomiting diarrhoea, headaches, skin rashes, and a tingling sensation in the hands and feet. In rare cases, high B12 levels have been linked to an increased risk of certain cancers and bone fractures.

Highest sources of vitamin B12 in micrograms per 100 grams

Clams 98.9 μg
Liver 83.1 μg
Barley grass juice 80 μg
Chlorella algae 70 ug
Nori seaweed 63.6 μg
Octopus 36 μg
Caviar/fish eggs 20.0 μg
Ashitaba (dried powder) 17.0 μg
Herring 13.7 μg
Tuna fish 10.9 μg
Crab 10.4 μg
Mackerel 8.7 μg
Lean grassfed beef 8.2 μg
Duck eggs, goose eggs, rabbit 6 μg
Crayfish, pork heart, rainbow trout 5 μg
Shiitake mushroom 4.8 μg
Lobster 4 μg
Lamb, venison 3.7 μg
Swiss Cheese 3.3 μg
Salmon 3.2 μg
Whey powder 2.37 μg
Golden chanterelle mushrooms 2 μg
Tuna 1.9 μg
Halibut 1.2 μg
Chicken egg 1.1 μg
Chicken, turkey 1.0 μg
Anchovies 0.9 μg
Ashitaba leaves 0.4 μg

NOTE: One μg is one microgram.

Recommended daily requirement of vitamin B12

Birth-6 months 0.4 μg
Infants 7–12 months 0.5 μg
Children 1–3 years 0.9 μg
Children 4–8 years 1.2 μg
Boys 9–13 years 1.8 μg
Girls 9–13 years 1.8 μg
Adults 19+ years 2.4 μg
Pregnant teens and women 2.6 μg
Breastfeeding teens and women 2.8 μg

Vitamin C and arthritis

Vitamin C is vital for the synthesis of collagen in connective tissue and iron bioavailability. Deficiency of vitamin C may lead to joint pain and long-term deficiency may eventually lead to arthritis.

Vitamin C and vitamin E are antagonists ratio wise to one another and to other chemicals in the body: For instance, vitamin C increases iron uptake, which vitamin E inhibits. Vitamin C lowers manganese and zinc, while vitamin E helps increase manganese and zinc absorption.

As a result, a very high intake of vitamin C will require an equally high intake of vitamin E to maintain the same ratio. The best way to do this is to ensure that when consuming foods rich in vitamin c such as fruit, always try to consume a handful of seeds or nuts which are rich in vitamin E.

NOTE: High consumption of foods rich in vitamin C have shown no toxicity dangers but high supplemental doses of vitamin C can increase levels of uric acid in the urine, because vitamin C can be broken down into uric acid. However, it is not clear if increased uric acid in the urine can increase a person’s risk of developing uric acid bladder and kidney stones or gout.

NOTE: Vitamin C supplements might raise blood sugar. In older people with diabetes.

WARNING: Vitamin C in amounts greater than 300 mg per day increases the risk of death from heart disease therefore it is wiser to choose foods rich in vitamin C rather than supplements.

Highest sources of vitamin C in milligrams per 100 grams

Acerola cherries 1677.6 mg
Camu camu berries 532 mg
Rosehips 426 mg
Green chillies 242.5 mg
Guavas 228.3 mg
Yellow bell peppers 183.5 mg
Black currants 181 mg
Thyme 160.01 mg
Red chillies 143.7 mg
Drumstick pods 141 mg
Kale 120 mg
Jalapeno peppers 118.6 mg
Kiwi fruit 105.4 mg
Sun dried tomatoes 102 mg
Broccoli 89 mg
Brussel sprouts 85 mg
Cloves, saffron 81 mg
Chilli pepper 76 mg
Mustard greens 70 mg
Cress 69 mg
Persimmons fruit 66 mg
Swede 62 mg
Basil 61 mg
Papaya 60 mg
Rosemary 61 mg
Pomelo fruit 61 mg
Strawberries 58 mg
Chives 58 mg
Oranges 53.2 mg
Lemons 53 mg
Pineapple 48 mg
Cauliflower 48 mg
Kumquats 43.9 mg
Watercress 43 mg
Wasabi root 41.9 mg
Kidney bean sprouts 38.7 mg
Melon 36.7 mg
Elderberries 36 mg
Breadfruit 29 mg
Coriander 27 mg

Recommended daily requirement of vitamin C

Birth to six months 40 mg
Infants 7 to 12 months 50 mg
Children 1-3 years 15 mg
Children 4-8 years 25 mg
Children 9-13 years 45 mg
Adolescent boys 14-18 years 75 mg
Adolescent girls 14-18 years 65 mg
Adult men 19+ years 80 mg
Adult women 19+ years 75 mg
Pregnant women 19+ years 85 mg
Pregnant teens 14-18 years 80 mg
Breastfeeding women 19+ years 120 mg
Breastfeeding teens 14-18 years 115 mg

Vitamin E and arthritis

Vitamin E is a powerful antioxidant that protects the cells from oxidation and neutralises unstable free radicals which can cause damage to bones and joints. This antioxidant capability is effective in helping to prevent degenerative diseases including arthritis.

WARNING: Vitamin E supplements should, be avoided as they can interact or interfere with certain medicines increase the risk of bleeding in people taking anticoagulant or antiplatelet medicines. In one study, vitamin E plus other antioxidants (such as vitamin C, selenium, and beta-carotene) reduced the heart-protective effects of two drugs taken in combination, a statin and vitamin B3 (niacin), to lower blood-cholesterol levels.

Taking antioxidant supplements, such as vitamin E, while undergoing chemotherapy or radiation therapy for cancer could alter the effectiveness of these treatments.

Highest sources of vitamin E in milligrams per 100 grams

Wheat germ 149.4 mg
Hemp seeds 55 mg
Hazelnut oil 47 mg
Almond oil 39 mg
Sunflower seeds 38.3 mg
Chilli powder 38.1 mg
Paprika 38 mg
Rice bran oil 32 mg
Grape seed oil 29 mg
Almonds 26.2 mg
Oregano 18.3 mg
Hazelnuts 17 mg
Flaxseed oil 17 mg
Peanut oil 16 mg
Hazelnuts 15.3 mg
Corn oil 15 mg
Olive oil 14 mg
Soya bean oil 12 mg
Pine nuts 9.3 mg
Cloves (ground) 9 mg
Peanuts 8 mg
Celery flakes (dried) 6 mg
Spirulina 5 mg
Dried apricots 4.3 mg
Bell peppers (red), eel, olives and salmon 4 mg
Jalapeno peppers 3.6 mg
Anchovies 3.3 mg

Recommended daily requirement of vitamin E

Birth to 6 months 4 mg (6 IU)
Infants 7–12 months 5 mg (7.5 IU)
Children 1–3 years 6 mg (9 IU)
Children 4–8 years 7 mg (10.4 IU)
Children 9–13 years 11 mg (16.4 IU)
Teens 14–18 years 15 mg (22.4 IU)
Breastfeeding women 19 mg (28.4 IU)
Adults 15 mg (22.4 IU)

Vitamin D and arthritis

Vitamin D is vital for bone and joint health along with vitamin K2. During the winter months (October to April) in the Northern Hemisphere extra vitamin D is required in the diet as the sun is too weak for the skin to manufacture vitamin D from the suns UV rays in the northern hemisphere. The body does store vitamin D for 60 days but then, if stores are diminished, there will be a deficiency which will affect the bones and joints.

Blood tests for vitamin D must be taken every six months to check levels. Many people are deficient anyway due to using sunscreens, covering up, working behind windows and staying out of the sun. People over 60 are particularly at risk as their bodies slow down and manufacture less vitamin D and they store less too.

Vitamin D supplements may be required in these cases. They must be vitamin D3 (not vitamin D2) and consumed with extra vitamin K2 plus some oil as they are fat-soluble so cannot be absorbed without oil or fat.

Copper, together with zinc improves the absorption of vitamin D which aids in the absorption of calcium. Therefore all these nutrients are required to avoid and treat arthritis.

NOTE: It is difficult for vegetarians to gain sufficient vitamin D as there are few plant foods that provide it. However certain mushrooms listed below and hemp seeds are two ways of gaining extra in their diet.

Highest sources of vitamin D per serving listed

Krill oil – 1 teaspoon: 1000 IU
Eel – 85 g or 3 oz: 792 IU
Maitake mushrooms – 70 g: 786 IU
Rainbow trout – 85 g or 3 oz: 540 IU
Cod liver oil – 1 teaspoon: 440 IU
Mackerel – 85 g or 3 oz: 400 IU
Salmon – 85 g or 3 oz: 400 IU
Halibut – 85 g or 3 oz: 196 IU
Tuna – 85 g or 3 oz: 228 IU
Sardines – 85 g or 3 oz: 164 IU
Chanterelle mushrooms – 85 g or 3 oz: 155 IU
Raw milk – 1 glass or 8 oz: 98 IU
Egg yolk – 1 large: 41 IU
Caviar – 28g or 1 oz: 33 IU
Hemp seeds – 100 g or 3.5 oz: 22 IU
Portabella mushrooms – 85 g or 3 oz: 6 IU

NOTE: One IU is the biological equivalent of 0.3 μg or 0.3 micrograms.

NOTE: Farmed fish such as salmon are often deficient in vitamin D.

Vitamin K and arthritis

Vitamin K aids in bone formation and repair. It is also necessary for the synthesis of osteocalcin. Osteocalcin is the protein in bone tissue on which calcium crystallizes. It also reduces the accumulation of iron in the joints, which is thought to be a primary cause of rheumatoid arthritis It also reduces pain and inflammation. Vitamin K helps prevent excessive activation of osteoclasts, the cells that break down bone.

Beneficial bacteria in the intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major protein in bones. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone and joints.

Highest sources of vitamin K1 in micrograms per 100 grams

Basil 1714.5 µg
Kale 817 µg
Watercress 252 µg
Spring onions 207 µg
Broccoli 148 µg
Cloves 142 µg
Brussel sprouts 140.3 µg
Chilli peppers 105.7 µg)
Pickled cucumber 76.7 µg
Soya beans 70.6 µg
Spirulina and chlorella algae 70 µg
Olive oil 60.2 µg
Prunes 59.5 µg
Asparagus 50.6 µg
Sun dried tomatoes 43 μg
Cashew nuts 35 µg
Alfalfa sprouts 30.5 μg
Celery 29 µg
Black berries 20 µg
Blue berries 19 µg

NOTE: One µg is one microgram.

Recommended daily requirement of vitamin K1

Adult men 120 µg
Adult women 90 µg
Pregnant and breastfeeding women 90 µg

NOTE: It is important to limit foods that are rich in vitamin K1 if pregnant, breast feeding or taking blood thinning medication (such as anticoagulant or anti-platelet drugs).

NOTE: Looking after the beneficial bacteria in the intestines is important and antibiotics and other medications plus too much sugar and artificial food additives such as phosphates in the diet can adversely affect these vital microbes. See>> Feed your friendly bacteria

Gelatine for neck and back pain

Taking a daily dose of gelatine every morning can relieve neck and back pain by lubricating the joints and will also improve metabolism, mental stability and the growth and quality of the hair and nails.

Purchase 150g of pure unsweetened gelatine powder from a health food store. This is enough for one month.

If vegetable gelatine is preferred it can be used instead and is available as vegetable gum such as agar, agar-agar, kanten from algae or carrageen or Irish moss from a seaweed source.

In the evening add 2 flat tablespoons of gelatine to 1/4 glass of cold water, stir well to get a smooth texture and let it rest till the morning.

During the night gelatine will turn into jelly, and it should be consumed first thing in the morning before eating anything else.

This homemade remedy should be used for one month only, followed by a 6-month break.

External relief for arthritis

Camphor oil is a detoxifier and a stimulant for circulatory system. It excites blood circulation and gives relief to rheumatic conditions, arthritis, and gout. The cooling and penetrating effects of camphor oil make it an anti-inflammatory and sedative agent. It is very helpful in curing nearly all types of inflammation.

Restorative sleep

In one scientific study, it was discovered that cutting sleep short to six hours a night for just one week altered over 700 genes, leading to cell damage. This explains how the prolonged lack of restorative sleep damages and destroys cells, resulting in degenerative diseases such as arthritis.

It is vital to sleep when the body is tired. Even if it is in two stages of around four hours, which was natural for humans before the industrial revolution, The body is showing it needs to restore itself and should be allowed to do so.

Forcing sleep with medications is not the answer as this will do more harm than good. Changing lifestyle to accommodate the unique sleep patterns of an individual is vital. Unfortunately, this has become very difficult since the industrial age which dictates sleeping and daily working hours. This could well be one of the reasons why so many people are now suffering with bone and joint disorders and other degenerative diseases.

Keeping warm and comfortable

When the body is cold circulation slows down considerably, and this will affect both the nutrients getting to the cells where they are needed and the lymph system which cleans waste and toxins from the system. It is therefore important to wear warm clothes especially socks, gloves and hats during the cold months of the year. Ill-fitting and unnatural shaped shoes will also have a damaging effect on the joints of the toes, feet, ankles and knees.

Wearing strong warm boots, that support the ankle and adding cushioned and thermal insoles can help to reduce damage caused to feet and improve circulation when the weather is cold. Sitting for long periods will also cause joint stiffness and poor circulation. It is important to get up and stretch the legs for ten minutes at least once every hour.

Keeping active

UK doctors recommend plenty of exercise for people with arthritis; they also recommend plenty of rest for people with gout, a common form of arthritis. This contradiction highlights the confusion which is causing so much damage and suffering that are completely avoidable.

If arthritis is the result of joint damage caused by overuse or wear and tear as it is commonly perceived, the notion that plenty of walking, jogging or any exercise that exerts pressure on damaged joints can improve joint damage is contrary to common sense.

Arthritis is cell damage often caused by malnutrition, the result of energy deficiency that leads to organ dysfunctions and bad circulation. What cells need are nutrients and oxygen which blood delivers in circulation. Movement improves circulation and therefore provides the relief that cells need.

Light exercises such as stretching, tilting, turning, bending, flexing and swimming are movements that improve circulation and strengthen muscles without aggravating the damage. Cycling is also a good exercise as it does not put undue pressure on joints. Never exercise on hard surfaces such as concrete or paving slabs as this will cause more damage to joints.

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