5 nutritional tips for osteoarthritis: how can I eat anti-inflammatory foods?
The right diet can have a positive impact on osteoarthritis. This can help patients reduce pain, lose weight, and increase mobility. For many Germans, a meal without meat or sausage isn't a "real meal." One in four people in this country eats meat every day, which is particularly bad for osteoarthritis patients. Red meat—such as pork or beef—contains arachidonic acid, which produces substances in the body that can lead to inflammation. Studies have shown that people with osteoarthritis who abstain from meat had less swollen joints and, consequently, less pain.
In addition to diet, weight and the right amount of exercise play a fundamental role in preventing and treating osteoarthritis. This means: 1. Inhibiting inflammation through healthy fats and phytochemicals, and 2. Relieving pressure on the joints by shedding excess weight.
What to eat if you have osteoarthritis?
As already mentioned, eating less meat, fat, and sugar, and plenty of vegetables would be a good idea. Generally, a balanced diet and, if possible, foods that inhibit inflammation. Omega-3 fatty acids, such as those found in linseed oil and walnut oil, are very important. These fatty acids help reduce the breakdown of collagen in the human body. Collagen is a structural protein found in cartilage, among other things, and it is important to preserve it. Treating osteoarthritis is primarily about slowing the progressive wear and tear of the joints, which threatens to damage 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, if possible, only be on the menu once a week. Pork and sausages should be avoided altogether.
- Eat protein-rich food
A protein-rich diet can help you lose weight. However, you should avoid animal dairy products. Instead of cow's milk, opt for plant-based milk, and opt for protein-rich quark over yogurt.
- Add omega-3 fatty acids
Fats are especially important. You should eat fatty sea fish twice a week. Those who don't want to eat that can take fish oil capsules instead.
- Use linseed oil daily
Flaxseed oil is recommended. It can be used on its own, in quark, or over salad. Please note that flaxseed oil is not suitable for frying.
- Spices. Herbs. Vital substances.
Many fresh herbs are also recommended: ginger, coriander, cumin, turmeric, and nutmeg. As well as various nuts, seeds, and kernels.
The supply of vital nutrients – vitamins, minerals, and trace elements – is particularly important because antioxidants are involved in collagen metabolism. Antioxidants are considered powerful 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 nutrition in osteoarthritis. Fasting patients showed significantly improved joint condition after losing weight. In the study, researchers examined the joints for mobility and pain relief.