Arthritis describes a group of conditions that cause pain, swelling and stiffness in one or more joints. It is not simply an inevitable consequence of ageing. More than a hundred types exist, and the correct diagnosis matters because their causes and treatments differ.
Osteoarthritis is the most common form in the UK. It involves changes within the whole joint and often affects the knees, hips, hands or feet. Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the lining of the joints. Other forms include gout, psoriatic arthritis and ankylosing spondylitis.
When joint symptoms need assessment
Pain, stiffness, swelling, tenderness and reduced movement are common features. Osteoarthritis symptoms may be worse after activity or after remaining still, while rheumatoid arthritis often causes prolonged morning stiffness and symmetrical symptoms in the hands, feet or wrists. A hot, very swollen joint accompanied by fever or feeling unwell needs urgent assessment because infection is one possible cause.
Persistent joint symptoms should be discussed with a GP. Diagnosis may involve examination, blood tests, imaging or analysis of fluid from a joint. Early diagnosis is especially important in inflammatory arthritis because treatment can reduce disease activity and help prevent irreversible joint damage.
Movement, weight and everyday function
Regular exercise is one of the foundations of arthritis care. It maintains mobility, strengthens the muscles supporting a joint and benefits cardiovascular health and mood. The right programme depends on the condition and current level of function. Walking, swimming, cycling, Pilates, yoga and tailored strength work can all be useful, while a physiotherapist can help someone increase activity without overloading a painful joint.
Rest may be needed during a flare, but completely avoiding movement can increase weakness and stiffness. Occupational therapy, supportive footwear, walking aids and changes to the home or workplace can reduce strain and preserve independence.
Where excess weight is adding load to the knees, hips or feet, gradual weight loss may improve symptoms. The emphasis should be on a sustainable eating pattern rather than a restrictive “arthritis cure”.
Food and inflammation
A Mediterranean-style diet is a practical model: plenty of vegetables and fruit, pulses, whole grains, nuts and seeds, olive oil, and fish, with less highly processed food. It supports heart health, which is particularly relevant for people with inflammatory arthritis.
There is no universal list of foods that must be avoided. Removing dairy, gluten, tomatoes, potatoes or other “nightshade” vegetables is not routinely recommended without a diagnosed intolerance or a consistent individual pattern. Unnecessary restriction can reduce protein, calcium, fibre and enjoyment of food. A short symptom diary and professional review are more reliable than broad exclusion lists.
Useful supplements
Supplements should be selected for the individual rather than used automatically. Product directions and advice from an appropriately qualified professional should take precedence over general information.
| Supplement | Effects |
|---|---|
| Krill oil or fish oil | Supplies fatty acids associated with anti-inflammatory activity, appropriate calcium and sodium placement, and tissue integrity. |
| Magnesium citrate | Supports normal calcium placement and the cellular energy production needed for essential processes. |
| Zinc citrate | Supports anti-inflammatory processes. |
| Glucosamine sulphate | Provides glucosamine used in cartilage and sulphate associated with cartilage hydration and the body’s detoxification processes. |
| Vitamin B5 (pantothenic acid) | Intended to help ease painful symptoms and support adrenal function. |
| Vitamin C | Contributes to collagen, an important structural protein in tendons and bones, and supports adrenal function. |
| Vitamin E | Supports anti-inflammatory processes and works alongside vitamin C. |
| Green-lipped mussel extract | Has anti-inflammatory properties and is used by some people for symptom relief; it has also been associated with protection against the gastrointestinal effects of NSAIDs. |
| Hop alpha acids | Intended to support pain management. |
Some supplements affect blood clotting, interact with medicines or are unsuitable in certain conditions. NHS guidance notes that evidence for glucosamine and chondroitin in osteoarthritis is not strong enough for routine prescribing. Supplements should complement—not displace—diagnosis, exercise, weight management, prescribed treatment or monitoring.
Looking for personalised nutrition and lifestyle support? An FNTP member may be able to help you explore an approach suited to your individual needs. Find an FNTP practitioner.
This article is for general education and does not replace individual medical advice, diagnosis or treatment.
