This common ingredient could help alleviate inflammation
An expert recommended swapping out other cooking oils for olive oil for the health benefits(Image: Getty)
A health expert has revealed a simple daily food swap you could make to help ease arthritis pain. This kitchen staple could alleviate inflammation that comes with the condition.
Arthritis and other joint problems are common in the UK, thought to affect more than 10 million people. While symptoms will vary depending on your specific condition, it can cause issues such as pain, inflammation, joint stiffness and even difficulty moving.
In the winter these symptoms can worsen as cold temperatures can heighten pain sensitivity, slow blood circulation and even cause muscle spasms. Although there is no cure for arthritis, there are ways to reduce pain and ease other symptoms.
With this in mind, Dr Syed Nadeem Abbas, who specilises in stem cell treatment for joints, has revealed explained that relief from arthritis pain can start with something as ordinary as what’s in your kitchen. His first, practical tip is to switch your default cooking fat to extra-virgin olive oil.
Dr Abbas advised switching your default cooking fat to extra-virgin olive oil(Image: Getty)
According to Dr Abbas, its naturally peppery compound, oleocanthal, affects the same enzyme pathway targeted by some common painkillers, helping to dial down inflammatory signalling. However, he advised that it’s “not a cure” and it “won’t replace prescribed care”, but using extra-virgin olive oil for roasting vegetables and dressing salads is a simple, sustainable change many people find helpful.
Alongside extra-virgin olive oil, Dr Abbas points to a few choices that consistently show promise:
- Oily fish (salmon, sardines, mackerel): rich in omega-3s that support an anti-inflammatory pattern of eating
- Ginger: easy to add to stir-fries, teas and soups; associated with small but meaningful reductions in joint pain for some
- Turmeric: best paired with black pepper in curries, stews or golden milk; another gentle nudge towards calmer joints
- Nuts and seeds (walnuts, flaxseed, chia): plant omega-3s and fibre for overall inflammation control
- Colourful fruit and veg (berries, leafy greens, peppers): antioxidants that support joint tissues and general health
His advice is supported by experts at the Arthritis Foundation, who advise that olive oil is brimming with heart-friendly fats, as well as oleocanthal, which has properties akin to nonsteroidal anti-inflammatory drugs (NSAIDs). They suggest consuming two to three tablespoons of extra virgin olive oil daily, if possible.
If you experience any symptoms of arthritis you should speak to your GP(Image: Getty)
An a study, published in Nutrients journal in 2017, found that olive oil could help osteoarthritis (OA) patients. It concluded: “Olive and its derivatives show potential in preventing cartilage damage due to OA.
“This is attributed to their antioxidant and anti-inflammatory effects.” However, study authors acknowledged that more research is needed.
They said: “Current human studies suggest some improvements in the functional and pain scores in OA patients treated with olive extract, topically or orally, but more evidence from well-planned clinical trials to support the use of olive supplements in OA patients is required.”
Symptoms of arthritis can include:
- Joint pain, tenderness and stiffness
- Inflammation in and around the joints
- Restricted movement of the joints
- Warm red skin over the affected joint
- Weakness and muscle wasting
If you experience any symptoms of arthritis, you should speak to your GP.