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people find that making changes to their diet can help with osteoarthritis
symptoms, which include pain, stiffness, and swelling.
Osteoarthritis
is the most common form of arthritis, affecting over 30 million adults in
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 will look at which foods people with osteoarthritis should
include in their diet and which they should avoid. We also bust some common
food myths regarding arthritis.
How can diet help with
osteoarthritis?
Consuming a balanced and nutritious diet may
help prevent further damage to the joints.
It is not possible for specific foods or nutritional supplements to cure
osteoarthritis, but, according to the Arthritis Foundation,
certain diets can improve people's symptoms.
Some foods have anti-inflammatory capabilities which can help reduce
symptoms while other foods may amplify them.
The right diet can help to improve osteoarthritis in the following ways:
Reducing
inflammation and preventing damage
A balanced, nutritious diet will give 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 reduce inflammation in the body, and following an
anti-inflammatory diet can improve symptoms. Eating enough antioxidants, including vitamins A, C, and E, may help to prevent
further damage to the joints.
Reducing
cholesterol
People with osteoarthritis are more likely to have
high blood cholesterol,
and reducing cholesterol may improve the symptoms of this disease. On the right
diet, people can quickly improve their cholesterol levels.
Maintaining a
healthy weight
Being overweight can put extra pressure on the joints, and excess fat
stores in the body can cause further inflammation. Maintaining a healthy weight
can lessen the symptoms of osteoarthritis.
Keeping to a healthy weight can be difficult for some people, especially
those who have a medical condition that reduces their mobility, such as
osteoarthritis. A doctor or dietitian will be able to provide advice.
Eight foods to eat and why
Including specific foods in the diet can strengthen the bones, muscles,
and joints and help the body to fight inflammation and disease.
People with osteoarthritis can try adding the following eight foods to
their diet to ease their symptoms:
1. Oily fish
Salmon contains lots of omega-3 fatty acids,
which have anti-inflammatory properties.
Oily fish contain lots of healthful omega-3 fatty acids. These polyunsaturated
fats have anti-inflammatory properties so they may benefit people with
osteoarthritis.
People with osteoarthritis should aim to eat at least one portion of
oily fish per week. Oily fish include:
·
sardines
·
mackerel
·
salmon
·
fresh
tuna
Those who prefer not to eat fish can take supplements that contain omega-3
instead, such as fish oil, krill oil, or flaxseed oil.
Other sources of omega-3 include chia
seeds, flaxseed oil, and walnuts. These foods can also help to fight
inflammation.
2. Oils
In addition to oily fish, some other oils can reduce inflammation. Extra
virgin olive oil contains high levels of oleocanthal, which may have similar
properties to nonsteroidal anti-inflammatory drugs (NSAIDs).
Avocado and safflower oils are healthful options and may also help to
lower cholesterol.
3. Dairy
Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone
strength, which may improve painful symptoms.
Dairy also contains proteins that can help to build muscle. People who are
aiming to manage their weight can choose low-fat options.
4. Dark leafy
greens
Dark leafy greens are rich in Vitamin D and stress-fighting phytochemicals
and antioxidants. Vitamin D is essential for calcium absorption and can also
boost the immune system, helping the body to fight off infection.
Dark leafy greens include:
·
spinach
·
kale
·
chard
·
collard
greens
5. Broccoli
Broccoli contains a compound called sulforaphane, which researchers
believe could slow the progression of osteoarthritis.
This vegetable is also rich in vitamins K and C, as well as
bone-strengthening calcium.
6. Green tea
Polyphenols are antioxidants that experts believe may be able to reduce
inflammation and slow the rate of cartilage damage. Green tea contains
high levels of polyphenols.
7. Garlic
Scientists believe that a compound called diallyl disulfide that occurs in
garlic may work against the enzymes in the body that damage cartilage.
8. Nuts
Nuts are good for the heart and contain high levels of calcium, magnesium,
zinc, vitamin E, and fiber. They also contain alpha-linolenic acid (ALA), which
boosts the immune system.
What about the Mediterranean
diet?
Studies have suggested that the Mediterranean diet can reduce the
inflammation that contributes to the symptoms of
osteoarthritis.
As well as helping to reduce the pain associated with osteoarthritis,
eating a Mediterranean-style diet offers many other health benefits, including
weight loss.
Following a Mediterranean diet may also reduce the risk of:
·
heart disease and stroke
·
muscle
weakness in older age
·
premature
death
The diet consists of fruit and vegetables, whole grains, legumes, fish,
yogurt, and healthful fats, such as olive oil and nuts.
People can make simple changes to their diet to make it more like the
Mediterranean one. These may include:
·
eating
high-fiber, starchy foods, such as sweet potatoes, potatoes, beans, lentils,
and whole-grain bread and pasta
·
eating
plenty of fruit and vegetables
·
including
fish in the diet
·
eating
less meat
·
choosing
products made from vegetable and plant oils, such as olive oil
·
selecting
wholemeal options over those containing refined flour
Three types of food to avoid and why
People should avoid processed sugars as they
may contribute to inflammation.
When someone is living with osteoarthritis, their body is in an
inflammatory state.
While foods with anti-inflammatory properties may reduce symptoms, some
foods contain substances that actively contribute to this inflammation. It is
best to avoid or restrict these dietary choices.
The types of food to avoid are those that include the following:
1. Sugar
Processed sugars can prompt 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 coffees, and some
juice drinks, are the most likely to worsen inflammatory conditions.
2. Saturated fat
Foods high in saturated fat, such as pizza and red meat, can cause
inflammation in the fat tissue. As well as contributing to the risk of
developing obesity,
heart disease, and other conditions, this can make arthritis inflammation
worse.
3. Refined
carbohydrates
Refined carbohydrates, such as white bread, white rice,
and potato chips, fuel the production of advanced glycation end (AGE) oxidants.
These can stimulate inflammation in the body.
Busting three arthritis food
myths
Many people claim that certain types of food can make osteoarthritis
worse, but there is not always scientific evidence to support their theories.
Below, we discuss three common myths:
1. Citrus fruits
cause inflammation
Some people believe that they should avoid citrus fruits because the
acidity is inflammatory. However, this is not the case. In fact, citrus fruits
have anti-inflammatory benefits, as well as being rich in vitamin C and
antioxidants.
Grapefruit juice can, however, interact with some medicines that doctors
use to treat arthritis. People who are undergoing treatment should check with a
doctor before incorporating it into their diet.
2. Avoiding
dairy helps with osteoarthritis
There are also claims that avoiding dairy can help with osteoarthritis.
Although milk, cheese, and other dairy products can be problematic for
some people, these foods can have anti-inflammatory effects in others.
People who have inflammatory symptoms relating to gout may find skimmed and low-fat milk protective against
this condition.
An elimination diet can help people to determine whether or not their
symptoms improve or worsen with dairy intake.
3. Nightshade
vegetables cause inflammation
Tomatoes, potatoes, eggplants, and peppers all contain the chemical
solanine, which some blame for arthritis pain. However, the Arthritis Foundation say
that there is no scientific evidence for this. Adding these nutritious
vegetables to the diet can have many benefits for chronic health conditions.
Takeaway
There is evidence that certain foods and nutrients can improve the
symptoms of osteoarthritis. They do this by fighting inflammation, providing nutrition, and boosting bone, muscle, and immune
system function.
People may also benefit from avoiding or restricting foods that contribute
to inflammation.
Being overweight or obese places extra pressure on the joints, which can
make the symptoms of osteoarthritis worse.
Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats,
such as those that the Mediterranean diet includes, can help people living with
osteoarthritis to maintain a healthy weight.
This will help to ease symptoms, such as pain and swelling.
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