5 Nutritional Tips for Osteoarthritis: How to Eat an Anti-Inflammatory Diet
With the right diet, you can positively influence osteoarthritis. This can help patients reduce pain, lose weight, and improve mobility. For many Germans, a meal without meat or sausage is not a "real meal." One in four people in this country eats meat daily, which is not a good idea, especially for osteoarthritis patients. Red meat - such as pork or beef - contains arachidonic acid, which creates substances in the body that can lead to inflammation. Studies have shown that people with osteoarthritis who avoid meat experienced less swollen joints and consequently less pain.
To prevent and treat osteoarthritis, weight and the right amount of exercise play an elementary role in addition to diet. This means: 1. Inhibiting inflammation through good fats and secondary plant compounds, and 2. Relieving joints by shedding excess kilos.
What to eat with osteoarthritis?
As already mentioned: little meat, fat and sugar, and lots of vegetables would be a good idea. Generally, a balanced diet and, if possible, choosing foods that inhibit inflammation. Very important substances are omega-3 fatty acids, as found in flaxseed oil and walnut oil. These fatty acids help to reduce the breakdown of collagen in the human body. Collagens are structural proteins found, among other places, in cartilage, and it is important to preserve them. The treatment of osteoarthritis is primarily about slowing down the progressive joint wear and tear that threatens to destroy the cartilage. A good approach would be:
- Plant-based and alkaline diet
The basis should be a Mediterranean, plant-based, and alkaline diet. Meat should be avoided or, at most, appear on the menu only once a week. Pork and processed meats should be avoided entirely.
- Eat protein-rich foods
A protein-rich diet can help with weight loss. However, animal dairy products should be avoided. Instead of cow's milk, it's better to opt for plant-based milk and prefer protein-rich quark over yogurt.
- Supplement with Omega-3 fatty acids
Fats are particularly important. Fatty sea fish should be eaten twice a week. If you don't want to do that, you can alternatively take fish oil capsules.
- Use flaxseed oil daily
Flaxseed oil is recommended. Either pure, in quark, or over salad. It should be noted that flaxseed oil is not suitable for frying.
- Spices. Herbs. Vital substances.
Many fresh herbs are also recommended: ginger, coriander, cumin, turmeric, and nutmeg. In addition, various nuts, seeds, and kernels.
The supply of vital substances – vitamins, minerals, and trace elements – is particularly important, as antioxidants are involved in collagen metabolism. Antioxidants are considered strong free radical scavengers. Too many free radicals in the body can promote diseases such as osteoarthritis.
The following natural substances support osteoarthritis:
Glucosamine, chondroitin, collagen hydrolysate, MSM, hyaluronic acid, colloidal gold, silicon, vitamin C, papaya, aronia berry, turmeric, gotu kola, kombucha, omega-3, pomegranate, OPC, propolis, resveratrol, bromelain, magnesium, DMSO
Studies have scientifically proven the importance of diet in osteoarthritis. Fasting patients showed a significantly improved joint condition after weight reduction. In the study, researchers examined the joints for mobility and painlessness.