Osteoarthritis (OA) is the most common form of arthritis, occurring when the protective cartilage between the ends of bones wears away over time. Cartilage is a flexible connective tissue that acts as a cushion to help joints move smoothly and painlessly. When cartilage wears away, bones rub directly against each other, causing pain, inflammation, swelling, and reduced mobility.
OA is common in weight-bearing joints such as the knees, hips, and spine, but can also affect smaller joints such as the hands and fingers. The disease progresses slowly over many years, and the initial symptoms are sometimes so subtle that they are easily overlooked.
OA is the most common form of arthritis in the United States. It develops when the cartilage between bones breaks down over time, causing moderate to severe joint pain.
Osteoarthritis affects 30 million Americans each year. While there are many ways to reduce osteoarthritis, diet can also help alleviate some inflammatory conditions.
Types of osteoarthritis
Osteoarthritis does not have just one form but includes many different types depending on the cause and location of the disease:
- Primary osteoarthritis: Most common, occurs due to the natural aging process and wear and tear of cartilage over time.
- Secondary osteoarthritis: Occurs due to injury, birth defects, obesity, or other conditions that damage the joints.
- Overuse osteoarthritis: Occurs in people who frequently perform repetitive activities or heavy labor that overload the joints.
Good and bad foods for joints
Diet plays an essential role in reducing inflammation and protecting joints from further damage. While a balanced diet does not cure OA, it can equip the body with essential tools to help prevent further joint damage.
5 Foods That Are Good for Joints
1. Oily Fish
Fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation in the body naturally. Omega-3s not only reduce pain but also help protect joint tissue and maintain flexibility. Consuming fish at least 2-3 times a week can bring significant benefits to people with osteoarthritis.
2. Fruits and vegetables
Fruits and vegetables are rich in antioxidants such as vitamin C, beta-carotene, and polyphenols, compounds that help neutralize free radicals that cause inflammation and tissue damage. In addition, they are rich in fiber, which helps control weight, an important factor in reducing pressure on joints.
3. Nuts
Almonds, walnuts, pistachios, and flaxseeds are great choices because they are rich in healthy fats, calcium, magnesium, zinc, and vitamin E. They help fight inflammation, protect joints, and provide energy without causing excess weight gain.
4. Garlic and onions
Garlic and onions contain diallyl disulfide, a natural compound that inhibits enzymes that destroy cartilage. They also boost the immune system and reduce inflammation in the body.
5. Beans and legumes
Black beans, kidney beans, chickpeas, and lentils are good sources of plant-based protein, and are also rich in fiber and essential minerals. They have been shown to reduce blood levels of C-reactive protein, a common marker of inflammation in people with osteoarthritis.
5 Foods That Are Bad for Joints
In addition to choosing healthy foods, you should also limit or avoid the following foods, because they can stimulate inflammation and worsen the symptoms of osteoarthritis:
1. Red meat and fried foods
Red meat such as beef, pork, along with fried foods contain high levels of advanced glycation end products (AGEs), a powerful inflammatory factor in the body. They not only increase pain but also contribute to the risk of related cardiovascular diseases.
2. Refined sugar
Sugar in candy, cakes, soda and processed foods stimulates the body to release cytokines, molecules that promote inflammation. Reducing sugar consumption is one of the simple but effective steps to improve inflammation.
3. Dairy products
Some people find that the casein protein in milk and dairy products can stimulate an inflammatory response in the joints. Cheese, butter, cream, and condensed milk are all things you should consider cutting back on or replacing with plant-based options.
4. Refined carbohydrates
White bread, white pasta, white rice, and crackers are all foods that rapidly spike blood sugar, promote inflammation, and negatively impact joint health.
5. Alcohol and tobacco
Alcohol and tobacco are factors that increase systemic inflammation, causing damage to blood vessels and joints. Reducing or eliminating these two factors will not only help control osteoarthritis, but also improve overall health.
