Daijiworld Media Network – Stanford

Stanford, Mar 2: In a ground-breaking revelation, Dr Tamiko Katsumoto, a renowned rheumatology and immunology expert from Stanford University, has shared a powerful diet strategy that can help reduce arthritis symptoms within just eight weeks.

During a recent podcast with ZOE Health co-founder Jonathan Wolf, Dr. Katsumoto emphasized the direct link between poor nutrition and inflammation, a key factor in arthritis progression. She warned that an unhealthy diet is now a bigger threat than smoking when it comes to arthritis risk.

Arthritis affects one in five people worldwide, leading to chronic joint pain, stiffness, and mobility issues. Dr Katsumoto clarified the two major types of arthritis:

• Osteoarthritis (OA) – caused by wear and tear of joints over time.

• Rheumatoid arthritis (RA) – an autoimmune condition where the body's immune system attacks the joints, causing severe inflammation.

While arthritis is often seen as inevitable, Dr. Katsumoto debunked this belief, stating that dietary and lifestyle changes can significantly ease symptoms and even slow the disease’s progression.

A recent study called "Plants for Joints" explored the impact of lifestyle interventions on arthritis patients. Participants followed a structured diet and wellness program, while a control group continued with standard medical care.

Findings from the study:

? Patients following a plant-based, anti-inflammatory diet showed significant improvement in joint pain and stiffness within just eight weeks.

? Those with rheumatoid arthritis (RA) saw a marked reduction in their disease activity score (DAS28), a measure of joint swelling and tenderness.

? The results suggested that dietary changes played the biggest role in symptom relief, even reducing the need for medication.

Dr Katsumoto reiterated that food is medicine, and the right nutrition plan can be a game-changer for arthritis sufferers.

She recommends the Blue Zone diet, inspired by the world’s longest-living populations. This diet focuses on:

?? Plant-based nutrition – including vegetables, legumes, nuts, and whole grains.

?? Minimal meat and dairy consumption – Blue Zone communities consume meat fewer than five times a month.

?? Cruciferous vegetables – Broccoli, kale, and cauliflower help detoxify the liver and reduce inflammation.

Dr Katsumoto highlighted specific superfoods known to fight inflammation:

? Chia and flaxseeds – Packed with omega-3s, fibre, and protein.

? Oily fish (salmon, sardines) – Rich in anti-inflammatory omega-3 fatty acids (but avoid high-mercury fish like tuna and swordfish).

? Whole grains (quinoa, millet, farro, bulgur) – Provide sustained energy and reduce inflammation.

For optimal arthritis relief, Dr Katsumoto recommends structuring meals as follows:

??? 50% of the plate – Fresh vegetables and fruits.

??? 25% of the plate – Plant-based proteins like lentils, beans, or tofu.

??? 25% of the plate – Whole grains such as quinoa or millet.

Dr Katsumoto encourages arthritis patients to make gradual changes to their diet, emphasizing that even small steps can lead to remarkable improvements in joint pain, mobility, and overall well-being.

For those seeking natural ways to ease arthritis symptoms, switching to an anti-inflammatory diet could be the key to long-term relief and improved quality of life.