Osteoarthritis and proper nutrition
Osteoarthritis (OA) is a degenerative (damaging) joint disease that primarily affects the joint cartilage, as well as the ligaments and the underlying bone. Deterioration in these structures leads to pain and restricted joint movement over time. While osteoarthritis was previously thought to be a natural result of aging, it is now known to arise from the interaction of many factors, such as joint structure, genetics, mechanical forces, and other intra-articular ligament injuries.
Prevalence and Risk Factors: Osteoarthritis is the most common joint disease. It is the most frequent cause of disability in developing countries. Osteoarthritis occurring in the joints—especially the knees and hands—is more common and more severe in women. Painful joints are generally sensitive to weather conditions.
- Those over 60 years of age
- Those who are overweight
- Those who have had joint disease
- Those who have suffered injuries affecting a joint
- Those who have undergone joint surgery
- Those with congenital joint disease
- Those who strain their joints excessively and for long periods due to their occupation
Some of the most common symptoms associated with osteoarthritis: pain, a feeling of stiffness or rigidity, joint noises, swelling, and deformity.
Obesity places a burden on the joints: Paying attention to healthy and balanced nutrition not only provides your body with valuable nutrients, but also prevents obesity. This reduces the load and stress on the joints. In cases of osteoarthritis, metabolism should be accelerated and body weight reduced.
Joints need regular exercise: Regular exercise not only fights fat cells but also promotes blood circulation. This provides important nutrients and oxygen to the joints.
Patients should work with their physician to determine which type of movement and exercise intensity is most suitable for them.
What should a healthy diet for osteoarthritis look like?
Excess body weight, which places strain on the joints, should be reduced through a balanced, varied diet that avoids unhealthy foods and provides the necessary nutrients.
A healthy diet prevents the accumulation of fat cells. Fat cells continuously produce substances that are harmful to the joints and increase inflammation.
For this reason, an anti-inflammatory diet is recommended to protect against disease:
- Eat a vegetable-based diet.
- Limit animal-based foods, as they contain arachidonic acid, which triggers inflammation.
- Follow a largely gluten-free diet to regulate the gut flora and prevent inflammation.
- Increased body acidity can cause joint pain. Alcohol, white flour, refined sugar, and unhealthy fats increase acidity. Avoid these foods.
- Add antioxidant, anti-inflammatory foods such as blackberries, raspberries, strawberries, blueberries, beets, cabbage, broccoli, and spinach to your diet.
Smoking and alcohol trigger inflammation: Smoking and alcohol impair blood circulation and oxygen supply and have inflammatory properties.
Avoid red meat: You should be careful when eating meat. Red meat increases inflammation in the body and thus worsens the symptoms of osteoarthritis. Poultry and fish, on the other hand, are better tolerated by osteoarthritis patients, making them more suitable to consume.
Reduce eggs and dairy products: Osteoarthritis patients often notice their symptoms worsen after eating eggs. Foods such as white flour, sugar, milk, cheese, and dairy products have negative effects on the disease. Dairy products, especially due to the arachidonic acid they contain, should rarely be on the menu.
Drinking plenty of water accelerates metabolism: Our body detoxifies itself in the mornings. Drinking water and alkaline tea supports this detoxification. Although we need more on hot days or during sports activities, the ideal daily intake is 40 ml of water per kilogram of body weight. Acidic drinks and packaged fruit juices should not be consumed, as they increase inflammation.
Vitamins A, C, and E are good for the joints: Vitamins A, C, E, beta-carotene, and selenium have anti-inflammatory effects. Vitamin C is abundant in fruits. Vitamin E is found in nuts, vegetable oils, and seeds. Orange and red vegetables such as carrots, tomatoes, and peppers contain a great deal of beta-carotene. These can be eaten together in a salad. The body obtains plenty of selenium from legumes and nuts. Cold-water fish such as herring, plaice, and trout are also sources of selenium. Calcium-rich foods such as broccoli are also important components of the diet.
Add omega-3 fatty acids to your diet: Adding linolenic acid, an important omega-3 fatty acid, to your diet helps fight inflammation. Natural soybeans, rapeseed, walnuts, and flaxseed are rich sources of linolenic acid.
Add spices in moderation: Anti-inflammatory spices such as coriander, coconut, thyme, turmeric, and cumin can relieve joint pain in many osteoarthritis patients. However, quantity and tolerance matter here. Even coconut can be dangerous when consumed in excessive amounts. When these products are used simply as spices, they do not produce a phytotherapeutic effect. To strengthen the immune system, they should be consumed in capsule form.
For more information on this and similar topics, you can refer to my book “The Anti-Inflammatory Nutrition Guide.”