Osteoarthritis Diet: 8 foods to eat and 3 to avoid (2023)

Many people find that changing their diet can help with osteoarthritis symptoms, which include pain, stiffness, and swelling.

Osteoarthritis is the most common form ofArthritis, about affect30 million adultsin the United States. It develops when the cartilage in the joints breaks down over time.

The condition can affect any joint in the body, but people often notice it in their knees, hands, hips, or spine.

This article examines which foods people with osteoarthritis should include in their diets and which ones to avoid. We also debunk some common nutritional myths related to arthritis.

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It is not possible to cure osteoarthritis with specific foods or supplements, but according to theArthritis Foundation, certain diets can improve people's symptoms.

Some foods have anti-inflammatory properties that can help reduce symptoms, while other foods can increase them.

Proper nutrition can help improve osteoarthritis in the following ways:

Reduce inflammation and prevent damage

Eating a balanced, nutritious diet gives the body the tools it needs to prevent further damage to the joints, which is essential for people with osteoarthritis.

Some foods are known to reduceinflammationin the body, and an anti-inflammatory diet can improve symptoms. eat enoughantioxidants, includingVitaminsA, C, and E, can help prevent further damage to the joints.

Lowering cholesterol

people with osteoarthritismore likelyhave high blood pressurecholesterol, and lowering cholesterol levels can improve the symptoms of this disease. With the right diet, people can quickly improve their cholesterol levels.

Maintain a healthy weight

Obesity can put extra pressure on joints, and excess fat stores in the body can cause further inflammation. Maintaining a healthy weight can reduce the symptoms of osteoarthritis.

Maintaining a healthy weight can be difficult for some people, especially those who have a condition that limits their mobility, such as B. Osteoarthritis. A doctor or nutritionist can advise you.

Including certain foods in your diet can strengthen bones, muscles, and joints and help the body fight inflammation and disease.

People with osteoarthritis can try adding the following eight foods to their diet to help relieve their symptoms:

1. Fatty Fish

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Oily fish contains many healthy onesOmega-3fatty acids. These polyunsaturated fats have anti-inflammatory properties, so they may benefit people with osteoarthritis.

People with osteoarthritis should aim to eatat least one servingof oily fish per week. Oily fish include:

  • sardines
  • mackerel
  • Salmon
  • fresh tuna

If you prefer not to eat fish, you can take omega-3-containing dietary supplements such as fish oil, krill oil or flaxseed oil instead.

Other omega-3 sourcescontainChia seeds, linseed oil and walnuts. These foods can also help fight inflammation.

2. Oils

Aside from oily fish, some other oils can reduce inflammation. Extra virgin olive oil contains high levels of oleocanthal, which may have properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs).

Avocado and safflower oil are healthy options and may also help lower cholesterol.

3. Dairy products

Milk, yogurt and cheese are rich incalciumAndVitamin-D. These nutrients increase bone strength, which can relieve painful symptoms.

Dairy products also contain proteins that can help build muscle. People who want to control their weight can choose low-fat options.

4. Dark leafy greens

Dark leafy greens are high in vitamin D and stress-fighting phytochemicals and antioxidants. Vitamin D is important for calcium absorption and can also boost the immune system by helping the body fight off infection.

Dark leafy greens include:

  • Spinach
  • Kale
  • Mangold
  • Kale

5. Broccoli

Broccoli contains a compound called sulforaphane, which researchers believe may slow the progression of osteoarthritis.

This vegetable is also rich in vitamins K and C and bone-strengthening calcium.

6. Green Tea

Polyphenols are antioxidants that experts believe can reduce inflammation and slow its ratecartilage damage.Green teacontains a high proportion of polyphenols.

7. Garlic

Scientists believe that a compound called diallyl disulfide found in garlic may work against the enzymes in the body that damage cartilage.

8. Nuts

Nuts are good for the heart and contain a lot of calcium,Magnesium, zinc, vitamin E and fiber. They also contain alpha-linolenic acid (ALA), which strengthens the immune system.

Studies have shown that theMediterranean cuisinemayreduce inflammationwhich contributes to the symptoms of osteoarthritis.

A Mediterranean diet not only helps reduce the pain associated with osteoarthritis, but also offers many other health benefits, including weight loss.

Adhering to a Mediterranean diet may also reduce the risk of:

  • heart diseaseAndstroke
  • muscle weakness in old age
  • Alzheimer's disease
  • Parkinson's disease
  • premature death

The diet consists of fruits and vegetables, whole grains, legumes, fish, yogurt, and healthy fats like olive oil and nuts.

People can make simple changes to their diet to make it more Mediterranean. This can include:

  • Consume high-fiber, starchy foods like sweet potatoes, potatoes, beans, lentils, and whole-wheat bread and pasta
  • eat lots of fruits and vegetables
  • including fish in the diet
  • eat less meat
  • Selection of products made from vegetable and vegetable oils such as olive oil
  • Choose whole grain options over those containing refined flour

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When someone lives with osteoarthritis, their body is in an inflammatory state.

While foods with anti-inflammatory properties can reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or limit these dietary habits.

Food types to avoid include the following:

1. Zucker

Processed sugars can stimulate the release of cytokines, which act as inflammatory messengers in the body. The sugars that manufacturers add to sweetened beverages, including soda, sweet tea, flavored coffee, and some juice drinks, are most likely to aggravate inflammatory conditions.

2. Saturated fat

Foods high in saturated fat, such as pizza and red meat, can cause inflammation in adipose tissue. As well as contributing to the risk of developmentobesity, heart disease and other conditions, this can worsen the arthritis inflammation.

3. Refined carbohydrates

Refinedcarbohydrates, such as white bread, white rice, and potato chips, fuel the production of AGE (Advanced Glycation End) oxidants. These can stimulate inflammation in the body.

Many people claim that certain types of foods can make osteoarthritis worse, but there isn't always scientific evidence to support their theories.

Below we discuss three common myths:

1. Citrus fruits cause inflammation

Some people believe they should avoid citrus fruits because the acid is flammable. However, this is not the case. In fact, citrus fruits have anti-inflammatory properties and are rich in vitamin C and antioxidants.

However, grapefruit juice can interact with some medicines that doctors use to treat arthritis. Individuals undergoing treatment should consult a doctor before including it in their diet.

2. Avoiding dairy products helps with osteoarthritis

There are also claims that giving up dairy can help with osteoarthritis. Although milk, cheese and other dairy productscan be problematicIn some people, these foods can have anti-inflammatory effects in others.

People with inflammatory symptoms associated withgoutcan find skim and low-fat milkprotectiveagainst this condition.

An elimination diet can help people determine if their symptoms improve or worsen with the intake of dairy products.

3. Nightshade Vegetables Cause Inflammation

Tomatoes, potatoes, eggplant, and peppers all contain the chemical solanine, which some blame for arthritis pain. However, theArthritis Foundationsay there is no scientific evidence for this. Adding this nutritious vegetable to your diet can have many benefits for chronic health conditions.

There is evidence that certain foods and nutrients can improve osteoarthritis symptoms. They do this by fighting and providing inflammationNourishmentand increase bone, muscle and immune system function.

People may also benefit from avoiding or limiting foods that contribute to inflammation.

Being overweight or obese puts extra pressure on the joints, which can make osteoarthritis symptoms worse.

Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats, such as those found in the Mediterranean diet, can help people with osteoarthritis maintain a healthy weight.

This helps reduce symptoms such as pain and swelling.

Read this article in Spanish.

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