When the joints are no longer playing properly, healthy foods play an important role in minimizing discomfort. Which diet helps with osteoarthritis, you will find out here.
Nutrition in osteoarthritis: background
Osteoarthritis is a disease of the joints . These are worn beyond the normal extent beyond. The symptoms occur on the body, especially on the knee, but also often on the hip or the hands. Rarely, there are complaints on the shoulder or on the foot.
Potential causes of the complaints on the body:
- Too much weight
- Hereditary
- No sport
- No healthy diet (alcohol, smoking etc.)
- Accident or misalignment
The extent of the complaints varies from person to person. Therefore, no improvement can be guaranteed with the diet recommended here. Further information on the treatment or therapy of osteoarthritis can be found in our article: What to do for joint pain?
Nutrition in osteoarthritis: influence of nutrition
- When knees ache during exercise, most sufferers try to spare them and avoid unnecessary movements. But that is a mistake! In particular, sports that protect the joints , such as swimming or cycling, can relieve discomfort in the knee or other areas with osteoarthritis.
- Osteoarthritis is, according to research of the “NDR” the most common joint disease , which suffers in Germany, almost every tenth. A major factor is overweight , which is more and more represented in our society. Logically, diet and food choices play a crucial role in obesity.
- A healthy, anti-inflammatory diet is therefore not only important as a therapy to combat the extent of osteoarthritis, but also an important part of prevention.
Nutrition in osteoarthritis: 3 important rules
- Avoiding sugar and finished products: Foods rich in sugar promote inflammation in the body and thus cause problems for the joints. White flour products and sweets should therefore not be your favorite foods. But also in fruit juices is often overlooked sugar.
- Vegetables and fruits: Vitamins and minerals can relieve osteoarthritis and have a positive effect on joint pain. In particular, apples contain the vitamin B6 required for the production of glucosamine (cartilage building material). Spinach or broccoli also have anti-inflammatory effects. Fruit and vegetables should therefore be the main ingredient of your diet
- Good fatty acids: The intake of omega-3 fatty acids could also help to reduce inflammation in osteoarthritis. These can be found especially in vegetable oils such as linseed oil or walnut oil, but also increasingly in fish or fish oil.
- Proper drinking: In case of osteoarthritis you should drink enough water (at least 2 liters), which supports the detoxification in the body. Unsweetened tea is also a good choice. Avoid alcohol and sweet sodas.
Osteoarthritis diet: Recommended foods
- whole grain products
- Fish (salmon, herring, cod, mackerel, trout)
- Fruits (especially berries and apples)
- Vegetables (especially carrots, leeks, onions, tubers, cabbage, salads)
- potatoes
- Lean meat (turkey, chicken)
- Nuts (no salted peanuts)
Nutrition in osteoarthritis: food to avoid
- Oily meat / sausage (contains inflammatory arachidonic acid)
- Eggs, milk and cheese only in moderation (also include arachidonic acid, low-fat and low-sugar variants prefer)
- Sweets
- White flour products
- Sugared preserves
- Palm fat, lard, sunflower oil
- Greasy fish