You Don't Have to Face Arthritis Alone: Arthritis UK's Free Service for Young People and Families

At least 10,000 children under 16 in the UK have been diagnosed with juvenile idiopathic arthritis (JIA) (Arthritis UK, 2025). If your family is one of them, you do not have to face it alone. Arthritis UK, known as Versus Arthritis until October 2025, runs a free Young People and Families Service for anyone under 25.

What is JIA?

JIA is arthritis that starts before the age of 16. It is an autoimmune condition: the immune system attacks the joints by mistake, causing inflammation, pain, swelling and stiffness. It is thought to be caused by a mix of factors, including genes, though scientists do not yet fully understand how they work together (Arthritis UK, n.d.a).

Symptoms can change from day to day. Some children and young people will have no symptoms as adults, and most people with JIA can expect to live long and full lives. JIA can also cause uveitis, inflammation in part of the eye, so children usually need regular eye checks (Arthritis UK, n.d.a).

What the service offers

Support	What you get
One-to-one support	Advice and support from the team, tailored to you.
Face-to-face events	From cinema trips and outdoor activities to creative sessions and overnight stays. All events are free, insured and run by trained, DBS-checked staff.
Online events	Quizzes, scavenger hunts and workshops, including building confidence to talk to doctors and knowing your rights.
My Arthritis app	A free app for Apple and Android to track symptoms and medicines (Arthritis UK, n.d.c).
Arthritis Connect	A free online community and app, with a space for young adults with arthritis. Parents are welcome too (Arthritis UK, n.d.d).
Helpline	Free on 0800 5200 520, Monday to Friday, 9am to 6pm.

Source: Arthritis UK (n.d.b).

To sign up: email ypfsuk@arthritis-uk.org or use the online contact form.

For parents and carers

Arthritis UK's information for parents covers treatment, diet, exercise, mental health, school, friendships and how to help your child gradually take charge of their own care. It includes a free Supporting a young person with arthritis booklet, in English and Welsh (Arthritis UK, n.d.e).

More resources

Resource	Who it is for
Managing JIA	Young people: staying well and controlling symptoms
Living with JIA	Young people: appointments, school and exams
Information for schools	Parents and teachers
Your Rheum	Young people aged 11 to 24 who want to help shape research
Young people's book club	Young people aged 11 to 24

Key insight: support alongside your medical care

The Young People and Families Service is a support service, not a medical one. Keep in touch with your NHS rheumatology team about treatment and medical decisions.

Read more about the service in our post Not just an older person's disease.

References

Arthritis UK (2025) The State of Musculoskeletal Health 2025. Available at: https://www.arthritis-uk.org/media/flpbvm2m/arthritisuk_state_of_msk_health_-report_2025.pdf (Accessed: 27 September 2026).

Arthritis UK (n.d.a) Juvenile idiopathic arthritis (JIA). Available at: https://www.arthritis-uk.org/information-and-support/understanding-arthritis/conditions/juvenile-idiopathic-arthritis/ (Accessed: 27 September 2026).

Arthritis UK (n.d.b) How we help young people and families. Available at: https://www.arthritis-uk.org/information-and-support/understanding-arthritis/young-people-and-families/how-we-help-young-people-and-families/ (Accessed: 27 September 2026).

Arthritis UK (n.d.c) My Arthritis app. Available at: https://www.arthritis-uk.org/information-and-support/support-and-resources/my-arthritis-app/ (Accessed: 27 September 2026).

Arthritis UK (n.d.d) Online community. Available at: https://www.arthritis-uk.org/information-and-support/support-and-resources/online-community/ (Accessed: 27 September 2026).

Arthritis UK (n.d.e) Information for parents. Available at: https://www.arthritis-uk.org/information-and-support/understanding-arthritis/young-people-and-families/information-for-parents/ (Accessed: 27 September 2026).

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.

Fish Oil Supplements: What the Evidence Really Says — and How to Choose Well

Fish oil is one of the UK's most popular supplements. But does it work, and how do you pick a good one? Here is what the evidence really says.

What is fish oil?

Fish oil contains two omega-3 fats: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The British Dietetic Association (BDA) says they are important for the heart, blood vessels, lungs, and the immune and hormone systems, and DHA helps babies' brains and eyes develop (British Dietetic Association, 2024). The best food sources are oily fish such as mackerel, salmon, sardines, herring and trout.

What the research shows

Health area	What the evidence says
Rheumatoid arthritis	The strongest case. A review of 20 trials found omega-3 improved several measures of disease activity, although the trials were generally low quality (Gioxari et al., 2018). Arthritis UK says fish oil can ease joint pain, morning stiffness and tender or swollen joints (Arthritis UK, n.d.).
Heart health	In the VITAL trial, 25,871 US adults took 1g of fish oil a day or a dummy pill for about 5 years. Fish oil did not reduce major heart events or strokes overall, but there were fewer heart attacks (Manson et al., 2019).
Brain health	In 217,122 UK Biobank adults aged 40 to 64, people with the highest blood omega-3 levels had about a 40% lower risk of early-onset dementia. This shows a link, not proof of cause (Sala-Vila et al., 2025).
Osteoarthritis	Weak evidence, with little clear benefit in trials (Arthritis UK, n.d.).
Depression	In over 18,000 older adults, 5 years of fish oil did not prevent depression. The authors said their findings do not support using it for that (Okereke et al., 2021).

What UK experts advise

The BDA notes that omega-3 supplements are not recommended for the general UK population, because the evidence is not conclusive. It advises getting omega-3 from food: 2 portions of fish a week, 1 of them oily (British Dietetic Association, 2024).

The exception is icosapent ethyl (Vazkepa), a purified prescription form of EPA. NICE recommends it only for people with established heart or circulation disease who already take statins, and who have raised triglycerides and cholesterol within set limits (NICE, 2022). It is a medicine, not a shop-bought supplement.

Key insight: food first

Two portions of fish a week, one of them oily, is the simplest, best-evidenced way to get omega-3. A supplement is an option if you do not eat fish.

How to choose a supplement

Check	What to look for
EPA + DHA content	About 450mg of EPA and DHA combined per daily dose (British Dietetic Association, 2024). A 1,000mg fish oil capsule may contain much less, so read the label.
Form	In one study, re-esterified triglyceride (rTG) oil was absorbed better than natural fish oil, and ethyl ester (EE) oil less well (Dyerberg et al., 2010).
Quality	Look for independent testing for freshness and contaminants.
How to take it	With a meal that contains some fat.
Fish body oil, not liver oil	Fish liver oils, like cod liver oil, also contain vitamin A. Too much can cause liver problems (Arthritis UK, n.d.). Do not take cod liver oil or vitamin A supplements if you are pregnant (NHS, n.d.).

Safety

• If you take warfarin, aspirin or other blood thinners, speak to your doctor first, as fish oil can increase the risk of bleeding (Arthritis UK, n.d.).
• Side effects are usually mild, such as stomach upset.
• Fish oil does not replace your prescribed arthritis or heart medicines.

Speak to your GP, pharmacist or a registered dietitian before starting, especially if you have a health condition. Read more in our posts Eating to Ease the Ache and The Joint Pain Swindle.

References

Arthritis UK (n.d.) Fish oils. Available at: https://www.arthritis-uk.org/information-and-support/understanding-arthritis/arthritis-treatments/complementary-and-alternative-treatments/types-of-complementary-treatments/fish-oils/

British Dietetic Association (2024) Omega-3: food fact sheet. Available at: https://www.bda.uk.com/resource/omega-3.html

Dyerberg, J. et al. (2010) 'Bioavailability of marine n-3 fatty acid formulations', Prostaglandins, Leukotrienes and Essential Fatty Acids, 83(3), pp. 137–141. Available at: https://doi.org/10.1016/j.plefa.2010.06.007

Gioxari, A. et al. (2018) 'Intake of ω-3 polyunsaturated fatty acids in patients with rheumatoid arthritis: a systematic review and meta-analysis', Nutrition, 45, pp. 114–124. Available at: https://doi.org/10.1016/j.nut.2017.06.023

Manson, J.E. et al. (2019) 'Marine n-3 fatty acids and prevention of cardiovascular disease and cancer', New England Journal of Medicine, 380(1), pp. 23–32. Available at: https://doi.org/10.1056/NEJMoa1811403

NHS (n.d.) Vitamins, supplements and nutrition in pregnancy. Available at: https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/

NICE (2022) Icosapent ethyl with statin therapy for reducing the risk of cardiovascular events in people with raised triglycerides (TA805). Available at: https://www.nice.org.uk/guidance/ta805/chapter/1-Recommendations

Okereke, O.I. et al. (2021) 'Effect of long-term supplementation with marine omega-3 fatty acids vs placebo on risk of depression or clinically relevant depressive symptoms and on change in mood scores', JAMA, 326(23), pp. 2385–2394. Available at: https://doi.org/10.1001/jama.2021.21187

Sala-Vila, A. et al. (2025) 'Blood omega-3 is inversely related to risk of early-onset dementia', Clinical Nutrition, 57, 106559. Available at: https://doi.org/10.1016/j.clnu.2025.106559

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.

The Fruit & Veg Power League: The Best Foods to Fight Disease

Which fruit and vegetables give you the most nutrition for your money, and your calories? A study published by the US Centers for Disease Control and Prevention (CDC) ranked 47 everyday fruit and vegetables to find out. The winner might surprise you.

What the study did

Dr Jennifer Di Noia of William Paterson University in the US gave each food a nutrient density score: how much of 17 key nutrients it provides per 100 calories. The nutrients, chosen using advice from the United Nations Food and Agriculture Organization and the US Institute of Medicine, were potassium, fibre, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E and K (Di Noia, 2014).

The scores also allowed for bioavailability: how much of a nutrient your body can actually absorb. For example, the study counted only 18% of the iron and 20% of the vitamin K from plants. To make the "powerhouse" list, a food had to provide, on average, at least 10% of the daily value of these nutrients per 100 calories. Of the 47 foods, 41 qualified (Di Noia, 2014).

Key insight: watercress is the champion

Watercress was the only food to score a perfect 100. The top 10 were all leafy greens or herbs, led by watercress, Chinese cabbage, chard, beet greens and spinach.

The full power league

Rank	Food	Score
1	Watercress	100.00
2	Chinese cabbage	91.99
3	Chard	89.27
4	Beet greens	87.08
5	Spinach	86.43
6	Chicory	73.36
7	Leaf lettuce	70.73
8	Parsley	65.59
9	Romaine lettuce	63.48
10	Collard greens	62.49
11	Turnip greens	62.12
12	Mustard greens	61.39
13	Endive	60.44
14	Chives	54.80
15	Kale	49.07
16	Dandelion greens	46.34
17	Red pepper	41.26
18	Rocket (arugula)	37.65
19	Broccoli	34.89
20	Pumpkin	33.82
21	Brussels sprouts	32.23
22	Spring onion (scallion)	27.35
23	Kohlrabi	25.92
24	Cauliflower	25.13
25	Cabbage	24.51
26	Carrot	22.60
27	Tomato	20.37
28	Lemon	18.72
29	Iceberg lettuce	18.28
30	Strawberry	17.59
31	Radish	16.91
32	Winter squash	13.89
33	Orange	12.91
34	Lime	12.23
35	Pink or red grapefruit	11.64
36	Swede (rutabaga)	11.58
37	Turnip	11.43
38	Blackberry	11.39
39	Leek	10.69
40	Sweet potato	10.51
41	White grapefruit	10.47

Source: Di Noia (2014), Table 2.

The surprises

• Kale, often called a superfood, came 15th.
• Red pepper scored 41.26, higher than any of the fruit on the list.
• Blueberry, raspberry, cranberry, tangerine, garlic and onion did not make the list at all.

That does not make them unhealthy. The study could not include phytochemicals, the natural plant compounds that may also protect health, so the scores do not capture everything a food offers (Di Noia, 2014). Dr Di Noia said that had she been able to include them, some of these foods might have made the list (American Institute for Cancer Research, 2014).

What this means for you

The NHS recommends at least 5 portions of a variety of fruit and vegetables a day, about 400g in total, based on World Health Organization advice. A portion is 80g. Eating plenty of fruit and vegetables lowers the risk of heart disease, stroke and some cancers (NHS, n.d.).

• Add watercress to sandwiches, salads or soups.
• Swap iceberg lettuce for spinach, romaine or leaf lettuce.
• Stir chard, spinach or beet greens into pasta sauces and stir-fries.
• Snack on sliced red pepper.
• Try rocket in place of your usual salad leaves.

The bottom line: dark leafy greens pack the most nutrients per calorie, but variety matters most. Any fruit or vegetable is better than none. For more ideas, see our post Eating to Ease the Ache.

References

American Institute for Cancer Research (2014) Powerhouse fruit and veggie rankings: eat your watercress (and blueberries too!). Available at: https://www.aicr.org/resources/blog/powerhouse-fruit-and-veggie-rankings-eat-your-watercress-and-blueberries-too/

Di Noia, J. (2014) 'Defining powerhouse fruits and vegetables: a nutrient density approach', Preventing Chronic Disease, 11, E95. doi: 10.5888/pcd11.130390. Available at: https://www.cdc.gov/pcd/issues/2014/13_0390.htm

NHS (n.d.) Why 5 A Day? Available at: https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.

Why Walking Helps You Think (And How to Walk for Maximum Brain Power)

Ever noticed that a stroll clears your head? There is a real, biological reason for that. Walking increases blood flow, changes brain chemistry and gives your mind room to wander, which together can help you think more clearly and creatively.

The Stanford creativity study

In 2014, researchers at Stanford University tested people's creativity while sitting and while walking. Walking boosted creativity for 81% of people on a task that asked them to think up new uses for everyday objects (known as divergent thinking). But it helped only 23% on a task with one right answer (convergent thinking). People also stayed more creative when they sat down again after a walk (Oppezzo and Schwartz, 2014).

Key insight: match the task to the walk

Take a walk when you need fresh ideas, such as brainstorming or planning a project. Save tasks with one right answer, like checking figures, for your desk.

What happens in your brain

• A boost to brain-derived neurotrophic factor (BDNF): BDNF acts like fertiliser for the brain, helping nerve cells grow and connect. A 2025 review of 21 studies found walking raises BDNF, mainly with moderate to brisk walking, though the long-term effects are not yet clear (Khalil, 2025).
• More blood flow: walking raises your heart rate, sending more oxygen-rich blood to the brain.
• Room to wander: the steady rhythm of walking may give your mind the freedom to daydream and make new connections. This idea is still being studied.

Your walking prescription

Your goal	What to try	What the research says
Creativity	A relaxed walk, indoors or out	Walking boosted idea generation, both during the walk and just after (Oppezzo and Schwartz, 2014).
Focus	A few minutes of brisk walking	In 585 adults aged 65 to 80, going from about 1 to about 6 minutes a day of brisk activity was linked to faster processing and better working memory (Collins et al., 2025).
Long-term brain health	Build up your daily steps	In older adults with early Alzheimer's-related brain changes, more steps were linked to slower decline, levelling off at 5,001 to 7,500 steps a day (Yau et al., 2025).

The 2025 studies were observational, so they show links, not proof that walking caused the benefits.

The NHS recommends at least 150 minutes of moderate activity a week for adults, and brisk walking counts (NHS, n.d.).

Walking with arthritis

If you live with arthritis, walking is still one of the best things you can do. Start small, walk on even ground, wear supportive shoes and build up gradually. Some aching afterwards is normal. See our posts Move to Improve and Motion is Lotion for more tips.

References

Collins, A.M. et al. (2025) '24-hour time use and cognitive performance in late adulthood: results from the Investigating Gains in Neurocognition in an Intervention Trial of Exercise (IGNITE) study', Age and Ageing, 54(4), afaf072. Available at: https://academic.oup.com/ageing/article/54/4/afaf072/8106300

Khalil, M.H. (2025) 'The impact of walking on BDNF as a biomarker of neuroplasticity: a systematic review', Brain Sciences, 15(3), p. 254. Available at: https://doi.org/10.3390/brainsci15030254

NHS (n.d.) Physical activity guidelines for adults aged 19 to 64. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

Oppezzo, M. and Schwartz, D.L. (2014) 'Give your ideas some legs: the positive effect of walking on creative thinking', Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), pp. 1142–1152. Available at: https://doi.org/10.1037/a0036577

Yau, W.W. et al. (2025) 'Physical activity as a modifiable risk factor in preclinical Alzheimer's disease', Nature Medicine, 31(12), pp. 4075–4083. Available at: https://doi.org/10.1038/s41591-025-03955-6

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.

Beyond the Headlines: A Clear Look at UK HIV Transmission Statistics

Headlines about HIV often paint an out-of-date picture. The reality in England today is very different: HIV can be prevented, it can be treated, and people on effective treatment cannot pass it on. Here is what the latest figures actually show.

The numbers

An estimated 104,000 people are living with HIV in England (Department of Health and Social Care, 2025). In 2024, 103,689 people were accessing HIV care, and there were 2,773 new diagnoses (UK Health Security Agency, 2025).

How HIV was acquired	New diagnoses, England, 2024	Share
Gay, bisexual and other men who have sex with men	810	29%
Heterosexual women	749	27%
Heterosexual men	634	23%
Route not yet recorded, or other	About 580	21%
Total	2,773	100%

Source: UK Health Security Agency (2025).

When we look only at diagnoses where the route is recorded, about 6 in 10 are through heterosexual sex. New diagnoses among gay and bisexual men fell by 6% in a year, reflecting the success of regular testing and PrEP (UK Health Security Agency, 2025).

Why are some routes "not recorded"?

When someone first tests positive, for example through an A&E opt-out test or a home test kit, the priority is getting them onto treatment, not filling in every detail. Records are often updated later, so this group shrinks over time. Other routes, such as injecting drug use, are now rare.

Who is being left behind?

Progress is not equal. In 2024, fewer than 4 in 10 Black African heterosexual people eligible for PrEP were using it, compared with nearly 8 in 10 gay and bisexual men. Black African heterosexual men were also the most likely to be diagnosed late, at 57% (UK Health Security Agency, 2026). Late diagnosis means treatment starts later, when HIV may already have damaged the immune system.

Living with HIV today

HIV is now a long-term, manageable condition. With the right treatment, most people with HIV live a long and healthy life (NHS, n.d.a). Treatment is a daily antiretroviral therapy (ART), and 98% of adults on treatment in England have the virus under control (UK Health Security Agency, 2025).

Key insight: Undetectable = Untransmittable (U=U)

If you take HIV treatment and have an undetectable viral load, you cannot pass HIV on to a sexual partner (NHS, n.d.a). It usually takes around 6 months of daily treatment to become undetectable. The British HIV Association says there should be no doubt that a person with sustained undetectable HIV cannot transmit it sexually (i-Base, n.d.).

Your prevention toolkit

Tool	What it is	Where to get it
PrEP	Medicine taken before sex to prevent HIV. It usually comes as tablets taken daily or on demand, and is highly effective when taken as prescribed.	Free from NHS sexual health clinics (NHS, n.d.b)
PEP	Emergency medicine after possible exposure. Start as soon as possible, ideally within 24 hours and no later than 72 hours. It is a 28-day course (aidsmap, n.d.).	Sexual health clinics and A&E (NHS, n.d.b)
Condoms	Protect against HIV and other STIs. Use a new one every time, and only water-based or silicone-based lubricant with latex (NHS, n.d.c).	Free from sexual health clinics and many pharmacies
Testing	The only way to know your status. Early diagnosis means better health.	Sexual health clinics, GPs, home test kits, and opt-out testing in some A&Es

The goal: no new transmissions by 2030

The HIV Action Plan for England, 2025 to 2030, aims to end new HIV transmissions in England by 2030, backed by over £170 million. Opt-out testing in A&E departments has found 719 new cases and reconnected 291 people with care since April 2022 (Department of Health and Social Care, 2025).

For confidential advice, contact your local sexual health clinic or the Terrence Higgins Trust.

References

aidsmap (n.d.) Post-exposure prophylaxis (PEP). Available at: https://www.aidsmap.com/about-hiv/post-exposure-prophylaxis-pep (Accessed: 27 September 2026).

Department of Health and Social Care (2025) HIV Action Plan for England, 2025 to 2030. Available at: https://www.gov.uk/government/publications/hiv-action-plan-for-england-2025-to-2030/hiv-action-plan-for-england-2025-to-2030 (Accessed: 27 September 2026).

i-Base (n.d.) U=U: Undetectable = Untransmittable. Available at: https://i-base.info/u-equals-u/ (Accessed: 27 September 2026).

NHS (n.d.a) HIV and AIDS: treatment. Available at: https://www.nhs.uk/conditions/hiv-and-aids/treatment/ (Accessed: 27 September 2026).

NHS (n.d.b) HIV and AIDS: prevention. Available at: https://www.nhs.uk/conditions/hiv-and-aids/prevention/ (Accessed: 27 September 2026).

NHS (n.d.c) Male condoms. Available at: https://www.nhs.uk/conditions/contraception/male-condoms/ (Accessed: 27 September 2026).

UK Health Security Agency (2025) HIV testing, PrEP, new HIV diagnoses and care outcomes for people accessing HIV services: 2025 report. Available at: https://www.gov.uk/government/statistics/hiv-annual-data/hiv-testing-prep-new-hiv-diagnoses-and-care-outcomes-for-people-accessing-hiv-services-2025-report (Accessed: 27 September 2026).

UK Health Security Agency (2026) New HIV report shows progress but inequalities persist in access to testing, PrEP and early diagnosis. Available at: https://www.gov.uk/government/news/new-hiv-report-shows-progress-but-inequalities-persist-in-access-to-testing-prep-and-early-diagnosis (Accessed: 27 September 2026).

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.

Eating to Ease the Ache: Foods that Help to Reduce Arthritis Inflammation

There is no miracle food that cures arthritis. But what you eat every day still matters. A Mediterranean-style diet, rich in plants, healthy fats and fish, is recommended by UK health organisations and may help with some types of arthritis (Arthritis UK, n.d.). It is also good for your heart.

Key insight: patterns beat superfoods

The British Heart Foundation points out that most studies of single “anti-inflammatory” foods were done in labs using concentrated extracts. The strongest evidence is for whole eating patterns, such as the Mediterranean diet (British Heart Foundation, 2024).

Five foods to eat more of

Food	Why it helps	How to eat it
1. Oily fish	Contains long-chain omega-3 fats. These have anti-inflammatory effects, with the best evidence in rheumatoid arthritis (Arthritis UK, n.d.).	At least 2 portions of fish a week, 1 of them oily, such as salmon, mackerel, sardines, trout or herring. Fresh tuna does not count as oily (NHS, n.d.a).
2. Olive and rapeseed oil	Rich in unsaturated fats, a healthier swap for saturated fats (British Dietetic Association, 2021).	Use instead of butter or lard, and in dressings or drizzled over vegetables.
3. Colourful fruit and vegetables	Packed with antioxidants and fibre.	Eat a rainbow: leafy greens, berries, peppers, sweet potatoes.
4. Beans, nuts and seeds	Fibre and plant protein. Fibre feeds the gut bacteria that help regulate the immune system.	A small handful of unsalted nuts, or lentils and chickpeas in soups and stews.
5. Wholegrains	More fibre and steadier energy than refined white versions.	Brown rice, oats, wholemeal bread and wholewheat pasta.

Foods to cut down on

• Saturated fat: fatty meat, sausages and butter. The NHS advises no more than 30g a day for men and 20g for women (NHS, n.d.b).
• Sugary and highly processed foods: cakes, biscuits, sugary drinks and many ready meals. These make it easier to gain weight.
• Salt: no more than 6g a day (about a level teaspoon), as too much raises blood pressure (NHS, n.d.c).

Weight matters too

For osteoarthritis, the British Dietetic Association says the most important step is reaching a healthy weight. Losing at least 10% of your body weight, if you are overweight, gives the most benefit (British Dietetic Association, 2021). Less weight means less strain on your knees, hips and feet.

What about supplements?

If you do not eat fish, the BDA suggests a fish oil supplement giving about 450mg of EPA and DHA (the long-chain omega-3s) a day. It also says there is no good trial evidence that glucosamine, chondroitin, rosehip or turmeric help osteoarthritis symptoms (British Dietetic Association, 2021). Read more in our guide to joint pain supplements.

Always speak to your GP, pharmacist or a registered dietitian before making big changes to your diet or starting a supplement, especially if you have rheumatoid arthritis or take regular medicines. For gout, there is separate advice on foods high in purines (Arthritis UK, n.d.).

For more ideas, see Arthritis UK's guide to foods and arthritis or call its helpline on 0800 5200 520. You might also like our post on tart cherries and arthritis.

References

Arthritis UK (n.d.) Are there any foods that help with arthritis? Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/eating-well-with-arthritis/are-there-any-foods-that-help-with-arthritis/ (Accessed: 27 September 2026).

British Dietetic Association (2021) Osteoarthritis and diet. Available at: https://www.bda.uk.com/resource/osteoarthritis-diet.html (Accessed: 27 September 2026).

British Heart Foundation (2024) Anti-inflammatory diet: what you need to know. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet (Accessed: 27 September 2026).

NHS (n.d.a) Fish and shellfish. Available at: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ (Accessed: 27 September 2026).

NHS (n.d.b) Eat less saturated fat. Available at: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eat-less-saturated-fat/ (Accessed: 27 September 2026).

NHS (n.d.c) Salt: the facts. Available at: https://www.nhs.uk/live-well/eat-well/food-types/salt-nutrition/ (Accessed: 27 September 2026).

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.

The Science Behind Tart Cherries and Osteoarthritis Relief

Tart cherry juice is often sold as a natural answer to joint pain. It is not a cure, and it is not a replacement for your prescribed treatment. But there is some interesting research on it. Here is what the evidence really shows.

Why tart cherries?

Tart (sour) cherries, mainly the Montmorency variety, are rich in anthocyanins. These plant compounds give the cherries their deep red colour and act as antioxidants. In laboratory studies, they can block some of the same inflammation pathways (COX enzymes) that anti-inflammatory painkillers such as ibuprofen target. But results in a lab dish do not always carry over to people, so the human trials are what count.

Osteoarthritis: what the trials found

Study	What happened	What it means
Schumacher et al. (2013) 58 people, knee OA	Two 8oz (about 240ml) bottles of tart cherry juice a day for 6 weeks, compared with a dummy (placebo) drink. Pain scores improved, but the difference from the placebo was not statistically significant. A blood marker of inflammation (hsCRP) fell.	It may help a little, but we cannot be sure it works better than a placebo.
Du et al. (2019) 66 people, knee OA	About 470ml of juice a day for 4 months. Pain, quality of life and knee bending improved at 2 months, but the benefits did not last to the end. A marker of cartilage breakdown fell.	A short conference summary, funded by the cherry industry. Treat with caution.

Sources: Schumacher et al. (2013); Du et al. (2019).

Key insight: the best-proven treatments are still free

For osteoarthritis, the NHS says exercise is one of the most important treatments, and losing weight if you need to can ease the strain on your joints (NHS, n.d.a). See our post Move to Improve.

Gout: less clear than you might think

Gout is caused by a build-up of uric acid, which forms crystals in the joints. Arthritis UK says research has shown that cherries may reduce the risk of a gout attack, particularly when taken alongside allopurinol (Arthritis UK, n.d.).

But the evidence on uric acid is mixed. A 2026 review of 4 trials found tart cherry lowered uric acid only slightly, and called the evidence limited (Zhang et al., 2026). A trial in people with gout found tart cherry concentrate had no effect on uric acid at any dose (Stamp et al., 2020). Medicines such as allopurinol remain the most effective long-term treatment.

If you want to try it

Form	Things to know
Juice	Trials used 240ml to 470ml a day. That is a lot of natural sugar: the NHS advises no more than 150ml of fruit juice a day, with a meal (NHS, n.d.b).
Concentrate	A small amount diluted with water. Stamp et al. (2020) used 7.5ml to 30ml twice a day.
Capsules	No sugar, but supplement quality varies and they have been less studied.

• Talk to your GP, pharmacist or rheumatology team first, especially if you have diabetes or take regular medicines.
• Never stop or cut down a prescribed medicine, such as allopurinol, to try cherry juice instead.
• Think of it as one part of a healthy, balanced diet, not a treatment on its own.

For free, trusted information, call the Arthritis UK helpline on 0800 5200 520 or read our guide to joint pain supplements.

References

Arthritis UK (n.d.) Gout. Available at: https://www.arthritis-uk.org/information-and-support/understanding-arthritis/conditions/gout/

Du, C., Chapman, S.C., Kwon, Y.H., Vijayagopal, P. and Juma, S. (2019) 'Impact of tart cherry juice on joint flexibility and pain in individuals with self-reported knee osteoarthritis (P01-030-19)', Current Developments in Nutrition, 3(Supplement 1). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6574019/

NHS (n.d.a) Osteoarthritis: treatment. Available at: https://www.nhs.uk/conditions/osteoarthritis/treatment/

NHS (n.d.b) 5 A Day: what counts? Available at: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/

Schumacher, H.R., Pullman-Mooar, S., Gupta, S.R., Dinnella, J.E., Kim, R. and McHugh, M.P. (2013) 'Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee', Osteoarthritis and Cartilage, 21(8), pp. 1035–1041. Available at: https://doi.org/10.1016/j.joca.2013.05.009

Stamp, L.K., Chapman, P., Frampton, C., Duffull, S.B., Drake, J., Zhang, Y. and Neogi, T. (2020) 'Lack of effect of tart cherry concentrate dose on serum urate in people with gout', Rheumatology, 59(9), pp. 2374–2380. Available at: https://doi.org/10.1093/rheumatology/kez606

Zhang, Z. et al. (2026) 'Tart cherry intake and serum uric acid: meta-analysis of randomized controlled trials and evidence from network pharmacology', Asia Pacific Journal of Clinical Nutrition, 35(3), pp. 451–462. Available at: https://doi.org/10.6133/apjcn.202606_35(3).0008

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.