Helping to relieve the pain of arthritis
Geraldine cites her role as “empowering people so that they have a sense that they are in control”. Arthritis is a condition that she sees often in her work as a nutritionist but she believes that even small changes in dietary habits and lifestyle can make a big difference in alleviating symptoms of arthritis and improving overall health.
Geraldine is convinced that if one has good nutritional status, is well hydrated with good bone density, then arthritis need not be a by product of older age. However, she stresses that no matter how good our intake is, digestion is the key to unlocking the high quality stuff in food. We need to actively chew and masticate what we eat, as she cheerfully remarks, the stomach has no teeth. Spending a bit more time breaking down our food to allow the stomach to further digest it and release nutrients is critical. Along with ingesting food, it’s incredibly important to efficiently excrete waste so the eliminatory pathways of the body also need to be working well.
The Irish diet can be somewhat ‘beige and grey’ according to Geraldine, so we need to be careful to eat a wide selection of food, “including not excluding foods” is a mantra for her. Highly coloured vegetables which have elevated levels of anti-oxidants are the key to positive change. Reducing dairy and meat is also advised. She acknowledges that these changes can be difficult and suggests replacing one meat meal a day with a vegetarian option as a good place to start. Dairy foods have a place in our diets but should not play too central a role.
Somewhat controversially, Geraldine believes that we don’t distinguish enough between fruit and vegetables. As reducing inflammation is an essential element in relieving arthritis, fruit intake should be curtailed as it is very high in sugar which is very inflammatory and so counterproductive. She does make an exception for blueberries which are high in anti-oxidants but other fruits should be taken in moderation as they cause an instant sugar rush.
Generally, Geraldine thinks that we eat quite blandly in Ireland and don’t use enough herbs or spices to add interest, taste and texture to our meals instead relying on something ‘sweet’ to reward ourselves. “Eat in season and eat in our own environment” councils Geraldine. Portion size is also something people need to be conscious of. The protein content of your meal should be no bigger than your fist with more than half your meal made up of vegetables. Reducing alcohol is important as again it overloads your system in terms of increased toxicity levels but a small amount of red wine (she stresses small) can be helpful. Beer and ciders are loaded with sugar so best to avoid altogether if possible. Smoking remains a clear no no.
For those suffering with arthritis, non weight bearing exercises such as swimming or gentle yoga to increase flexibility and mobility are recommended. Obesity or carrying a bit too much weight is not suggested for those with arthritis as again it puts an extra strain on the system, reducing the efficacy of medication and the beneficial effects of food.
Geraldine accepts that letting go of habits that people have had for a long time is often very difficult. A new ideology in terms of what you eat can be overwhelming. When starting a new regime people are given time to slowly acclimatise to new foods and new methods of cooking. Extending your selection and use of vegetables can be fraught as we have all had the experience of looking at something and wondering where to start in terms of preparation and actual cooking. Have a look at the recipes of medicinal chef, Dale Pinnock from his book Medicinal Cookery (available from his site www.dalepinnock.com) or any simple vegetarian cookbook
For supplements, Viridian Joint Omega oil with Omega 3, 6 &9 spice infusion complex is a good place to start
