Diet for Osteoarthritis: The Ingredients and Kitchen Habits That Can Save Your Joints
Osteoarthritis (OA) can be difficult to control, especially when your body isn’t operating at full capacity. All the cells in all of your systems rely on a cocktail of nutrients, minerals and other compounds to perform their individual functions, and support other cells. In the end, your arthritis pain rests on your entire lifestyle, not just direct strain to your joints.
No food can reverse your OA or replace medications you take to control the problem. On the other hand, the things you take into your body — in any form — will certainly have impact on your system.
As research continues, more evidence suggests that your diet can play a remarkable role in how you experience, and overcome your OA symptoms.
The Joint Benefits of Eating Well
A diet that rests on processed and nutrient-sparse foods is a major threat to your joint health. While repetitive stress and injury can certainly leave you prone to OA, a weak diet can contribute to the development and progression of the condition more than you might imagine.
There are dozens of reasons to improve your diet, but a few specific benefits will stand out for anyone who suffers from joint damage and discomfort. A better diet will help to:
Whether or not you also have a disease associated with weight gain, like heart disease or diabetes, losing weight will help anyone with OA live longer and more comfortably. Even a modest amount of extra weight can be a burden, especially to the knees: carrying an extra 10 pounds will put 30 to 60 pounds of force on the knee with each step.
Other joints may also be at risk when you’re overweight, like the joints in the hand, which means the effect of too much body weight might reach farther than simply the force on a specific joint.
Since it has no blood vessels or nerve supply, cartilage can be difficult to heal and build — but it’s not impossible. In fact, providing your body with nutrients and antioxidants will deliver cartilage-boosting substances to the joints.
Vitamin A is one such helper, fighting free radicals that promote disease, while vitamin C is also necessary for cartilage development and cell growth in tendons and ligaments (two important structures for joint stability).
The pain and swelling in arthritic joints can be traced to inflammation, and inflammation can come from a variety of sources.
Not surprisingly, the food you eat (or don’t eat) will weigh heavily on the extent of inflammation in your body, and most people don’t realize just how much their menus are contributing to the discomfort. It's important to find an effective erosive osteoarthritis diet to help reduce and prevent inflammation. Refined foods are among the worst for inflammation, while foods rich in omega-3 fatty acids are exceptionally anti-inflammatory.
Your Kitchen Action Plan
The first step to OA nutrition is tracking your ingredients to make sure you’re getting enough macronutrients (protein, carbohydrates and fats), as well as crucial vitamins and minerals.
Everyone’s eating habits are a little different, and that’s alright — you don’t have to conform to a strict daily menu as long as you make an effort to improve your habits in a few areas. The key is smart additions, equally smart subtractions, and perhaps a better approach to preparation.