The Best Diet for Osteoarthritis: What to Eat and What to Avoid

It's time to take control of your osteoarthritis. An easy way to begin is by adopting the best diet for osteoarthritis. Follow these simple suggestions.

Affecting over 30 million adults in the United States alone, Osteoarthritis is the most common form of arthritis, but we’re here to help. Read on to find out how a few dietary adjustments can make all the difference.


What Is Osteoarthritis


Osteoarthritis is a condition in which the protective cartilage between your joints wears away over time. It can affect any joint, but it most commonly affects the hands, knees, hips and spine.


The damage Osteoarthritis causes to joints can’t be reversed, but lifestyle adjustments, such as changes to your diet can help manage the progression of the disease, help reduce pain, and prolong joint function.


How Your Diet Can Have a Huge Impact


Whilst there are no magic foods or supplements that can cure Osteoarthritis, a healthy diet can help improve your symptoms in the following ways:


  • Reducing Inflammation and Preventing Damage

Certain foods are known to reduce inflammation in the body. Making sure you get enough antioxidants including vitamins A, C and E will help prevent further damage to your joints.


  • Reducing Cholesterol

Studies have shown that high cholesterol levels can worsen the symptoms of Osteoarthritis.


  • Maintaining a Healthy Weight

Whilst Osteoarthritis can reduce your mobility, maintaining a healthy weight is crucial to reducing its symptoms. Carrying unnecessary weight can increase pressure on the joints and excess stores of body fat can further inflammation.


6 Foods to Eat


  • Oily fish such as salmon, tuna and mackerel contain high amounts of Omega-3 fatty acids. These have anti-inflammatory properties. You can also supplement with fish oil, flaxseed oil, and krill oil

  • Dairy products such as milk and yogurt are rich in calcium and vitamin D. These help to strengthen bones and can alleviate pain.

  • Broccoli contains sulforaphane. Research shows that it could slow the progression of osteoarthritis.

  • Dark Leafy Greens such as kale and spinach help boost the immune system and are high in vitamin D, essential for calcium absorption.

  • Garlic contains a compound called diallyl disulfide. This helps fight against the enzymes in the body that are responsible for cartilage damage.

  • Green Tea contains high levels of polyphenols. These slow down the rate of cartilage damage and reduce inflammation.


4 Foods to Avoid


  • Added Sugars increase levels of the compound cytokines, which stimulate inflammation. Fruit juices, cereals, yoghurts and other foods can often contain large amounts of added sugar, so always check the label.

  • Refined Carbohydrates can stimulate inflation, and are found in foods such as white bread, pasta, pizza dough, and white rice. Use whole-grain alternatives instead.

  • Salt causes the body to retain water and become bloated, which leads to inflammation.

  • Fried Food. When we eat fried food our body actually behaves as if it is fighting off an infection and this can significantly increase levels of inflammation


Less of the Takeaways


There may be no magic cure for Osteoarthritis, but choosing a healthy and balanced diet will help your body reduce inflammation, boost your immune system and provide essential nutrients.


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