Osteoarthritis (OA) is the most common joint disease affecting middle-aged to older adults. OA and arthritis are often thought of as wear and tear conditions of the joints. However, new research has shown that OA affects the entire joint, including the joint lining, cartilage, ligaments and bones.
OA is actually much more common in older people, but it would be incorrect to say that the joints simply wear and tear. OA is typically characterized by breakdown of cartilage, degeneration of ligaments/tendons, rapid bone changes in the joints and varying degrees of extensive arthritis in the synovial lining of the spinal joints.
OA is one of the leading causes of disability worldwide. Osteoarthritis commonly develops in the joints of the hands, wrists, shoulders including rotator cuff injuries, knees, hips, back and feet. It is believed that nearly 50% of OA cases develop in the knee, with about 22% developing into osteoarthritis in the hip.
What to eat to help osteoarthritis?
There is no one-size-fits-all diet for osteoarthritis, but the following nutritional principles may provide significant benefits for sufferers.
1. Eat a variety of foods and balance nutrients
To start, it is important to enjoy a variety of foods according to guidelines from national nutrition agencies. Each food provides a distinct group of nutrients, helping the body get the vitamins, minerals, and antioxidants it needs to function properly and prevent inflammation.
A balanced meal should include vegetables, fruits, whole grains, healthy proteins, and a moderate amount of good fats. This will help the body get a variety of nutrients, which will help keep the immune system strong and support better joint function.
2. Increase your daily intake of fruits and vegetables
Fresh fruits and vegetables are rich sources of antioxidants and fiber, which play a key role in reducing inflammation and supporting joint health. Orange and dark green vegetables such as broccoli, carrots, cantaloupe and cauliflower are rich in carotenoids, vitamin C and beneficial plant compounds that help prevent cartilage destruction.
Incorporating vegetable-rich dishes such as lentil curry with sweet potatoes and cauliflower into your daily meals is not only delicious but also provides the necessary nutrients to improve arthritis naturally. Eating at least 5-7 servings of fruits and vegetables every day will help patients feel a clear difference in the level of pain and stiffness.
3. Prioritize whole grains
Whole grains such as brown rice, barley and oats are not only rich in fiber but also contain more antioxidants than refined grains such as white bread or white rice. They help control weight, maintain stable blood sugar and reduce inflammation in the body.
Simple dishes like beetroot salad with barley or overnight oats with apples and cinnamon are not only good for bone and joint health but also ideal for breakfast or a light snack.
4. Choose healthy fats
Fat is an indispensable part of the diet, but choosing the right type of fat can make a significant difference to joint health. Monounsaturated and polyunsaturated fats, especially omega-3s, have strong anti-inflammatory properties and help relieve symptoms of joint pain.
Instead of using saturated fats from animal fats, patients should prioritize olive oil, canola oil, nuts such as walnuts, almonds and fatty fish such as salmon and mackerel. Omega-3s in these foods have been shown to reduce inflammation levels and improve joint mobility in people with osteoarthritis.
5. Choose your drinks wisely
An important factor that is often overlooked is the type of beverage consumed daily. Water is the optimal choice to help keep the body hydrated, support joint function and eliminate toxins. Drinking enough water also helps maintain the elasticity of joint cartilage, reduce the risk of stiffness and pain. On the contrary, drinks containing a lot of sugar such as soda, soft drinks, bottled juice not only increase the risk of obesity but also promote inflammation in the body. Therefore, prioritizing water or unsweetened herbal teas will bring long-term benefits to bone and joint health.
