Jul 27th 2018
There is evidence that certain foods and nutrients can improve the symptoms of osteoarthritis. They do this by nourishing the body and by fighting inflammation, and boosting bone, muscle, and immune system function.
Many people find that making changes to their diet can help with osteoarthritis symptoms, which include pain, stiffness, and swelling.
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. Eating enough antioxidants, including vitamins A, C, and E, may help to prevent further damage to the joints.
Opt for healthy foods to keep your weight in check...
1. Oily fish - People with osteoarthritis should try to eat oily fish once or twice per week. Oily fish includes sardines, mackerel, salmon and fresh tuna.
Those who prefer not to eat fish can take supplements that contain omega-3 fatty acids instead, as are contained in MDR Pristinium Omega 3 Complex.
Other sources of omega-3 include chia seeds, flaxseed oil, and walnuts. These foods can also help to fight inflammation.
2. Oils - Extra virgin olive oil contains high levels of oleocanthal, a powerful anti inflammatory antioxidant.
3. Dairy - Milk, yogurt, and cheese are rich in nutrients like calcium that increase bone strength.
4. Dark leafy greens are rich in Vitamin D and Vitamin K and stress-fighting phytochemicals and antioxidants. Vitamin D is essential for calcium absorption.
5. Broccoli contains a compound called sulforaphane, which researchers believe could slow the progression of osteoarthritis.
6. Green tea Polyphenols are antioxidants that experts believe may be able to reduce inflammation and joint destruction.
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.
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.
The diet consists of fruit and vegetables, whole grains, legumes, fish, yogurt, and healthful fats, such as olive oil and nuts. It’s easy to do:
Eat high-fiber, starchy foods, such as sweet potatoes, beans, lentils, and whole-grain bread and pasta
- eat plenty of fruit and vegetables
- enjoy fish in the diet
- eat less meat
- choose products made from vegetable and plant oils, such as olive oil
- select wholemeal options over those containing refined flour and sugars.
Avoid processed sugars and refined carbs that can prompt the release of cytokines, which act as inflammatory messengers in the body and may worsen inflammatory conditions.