Arthritis is a painful condition in which one or more joints in the body become inflamed; typically worsens with age. With over a hundred different types of arthritis, the most common are osteoarthritis and rheumatoid arthritis. While the different types have different causes, most of the time the body’s immune system starts attacking its own tissues, breaking them down.

Although there is no cure for arthritis, there are several common treatments that can help manage the condition and associated pain. These treatments include plenty of rest, physical therapy, medications, exercise, and sometimes surgery.

Nutrition can also help treat arthritis pain. Certain foods can help relieve pain, while others can make it worse. Understanding which foods to choose can make a difference in your body’s experience with arthritis.

Foods that relieve arthritis pain:

• Omega-3 fatty acids: Once ingested, omega-3 fatty acids turn into compounds that are much more potent than the original fatty acids themselves. An important type of compound, called resolvin, is effective in signaling the end of the inflammatory response. In arthritis and other inflammatory diseases, an overactive immune system causes the breakdown of body tissues. The resolvins move the “ignition switch” to the off position. For best results, food sources of omega-3 fatty acids, such as salmon, tuna, mackerel and sardines, walnuts, walnut oil, flaxseed oil, and flaxseed oil are preferred over the supplements.

• Fiber: Eating adequate amounts of fiber appears to reduce a protein in the blood called C-reactive protein (CRP), an indicator of inflammation. When CRP blood levels are high, it is a strong indicator that something is causing an inflammatory response in the body. While it can’t be officially said that high-fiber foods will treat arthritis specifically, lowering CRP levels can be helpful.

• Strawberries: These juicy berries have the same effect on CRP blood levels as fiber. A study conducted at Harvard University found that women who ate 16 or more strawberries per week were 14% less likely to have elevated CRP levels compared to those who did not eat strawberries.

• Cruciferous vegetables: Foods like broccoli or kale contain chemicals that can help decrease the inflammation seen in arthritis. As a result, the symptoms associated with arthritis often decrease as well.

Foods that harm arthritis pain:

• Omega-6 fatty acids: This type of fatty acid is prevalent in all types of snacks, fried foods, and spreads similar to margarine. Coincidentally, excess in processed snacks has been linked to increased joint inflammation and obesity. Obesity and arthritis are also associated with each other because fat cells can produce cytokines, a type of protein that promotes inflammation.

• Processed foods: Packaged foods are often high in sodium, oils, and sugars, none of which are good for controlling arthritis. These ingredients promote the progression of arthritis and are of little help.

• Alcohol: Alcohol increases inflammation in the body and puts you at risk for a number of different health complications. It is best to avoid alcohol entirely or consume it in moderate amounts.

Hopefully this information can be of practical use to you or a loved one with arthritis. If you find a food that causes your pain levels to spike, consider eating less of that food to see if your experience improves. The goal of arthritis treatment is to prevent the condition from getting worse and to control painful symptoms. Eating healthy can do just that.