Osteoarthritis is a type of arthritis that affects the cartilage that cushions your bones at your joints. Cartilage helps your bones slide over each other. If the cartilage is damaged, the bones rub against each other. Osteoarthritis is a chronic (long-term) condition.
Osteoarthritis causes pain and stiffness in the joints. Osteoarthritis is often worse in the knees, hips, and small joints of the hands. In most cases, the exact cause of osteoarthritis is not known.
There are many different types of arthritis, the most common of which are:
- Osteoarthritis (OA): This is the most common form of arthritis, occurring when the cartilage that covers the ends of bones wears away over time, causing the bones to rub against each other, causing pain and limited mobility.
- Rheumatoid arthritis (RA): An autoimmune disease in which the immune system mistakenly attacks joint tissue, causing inflammation, pain, stiffness, and possibly joint deformity.
- Gout: Occurs due to the accumulation of uric acid in the joints, often causing severe swelling and pain in the big toe and can affect many other joints.
- Psoriatic arthritis: A form of arthritis related to psoriasis, characterized by joint swelling and pain.
Each type of arthritis has its own pathogenesis, but all negatively affect the patient’s mobility and quality of life.
Causes and effects of arthritis
Arthritis can originate from many different causes, including genetic factors, age, joint trauma, obesity, autoimmune diseases and metabolic disorders. Of which, being overweight and a sedentary lifestyle are the two most prominent risk factors that increase the risk of developing and worsening arthritis.
Arthritis is not only painful but also leads to joint stiffness, limited mobility, muscle atrophy and even joint deformity if not treated promptly.
Furthermore, chronic inflammation increases the risk of cardiovascular disease, diabetes, osteoporosis and depression, making it easier for patients to fall into a spiral of overall health decline.
The role of nutrition in controlling and preventing arthritis
A balanced and nutritious diet cannot completely replace medical treatments, but it plays an extremely important role in supporting symptom control, reducing inflammation and maintaining overall health.
1. Calcium for strong bones
Calcium is an essential mineral that helps build and maintain strong bones. For people with arthritis, especially osteoarthritis, adequate calcium supplementation helps maintain bone density, reducing the risk of fractures and osteoporosis, complications that can occur when motor function is impaired.
Rich sources of calcium include milk, fortified dairy products, soy, canned fish such as sardines or salmon with bones. The recommended daily intake of calcium ranges from 1000-1200 mg depending on age and gender.
2. Vitamin D helps absorb calcium effectively
Vitamin D plays a key role in helping the body absorb calcium and maintain bone strength. Vitamin D deficiency not only reduces the ability to absorb calcium but also increases the risk of osteoporosis and joint pain.
Vitamin D can be supplemented through food sources such as fortified milk, fatty fish (salmon, mackerel), eggs or sunlight. The recommended intake of vitamin D is 600-2000 IU per day, which is especially important for older adults or those with limited exposure to sunlight.
3. Magnesium supports muscle and bone function
Magnesium is a mineral that is essential for hundreds of biological processes in the body, including maintaining nerve function, muscle function and bone strength. For people with arthritis, magnesium helps relax muscles, reduce muscle tension and effectively reduce pain.
Green leafy vegetables such as spinach, kale, nuts and seeds are rich sources of magnesium. The daily requirement of magnesium is about 310-420 mg.
4. Vitamin K helps protect cartilage
Vitamin K not only plays a role in blood clotting but also helps regulate bone mineralization and protect cartilage. Some studies show that vitamin K deficiency can increase the risk of osteoarthritis. Natural sources of vitamin K include green leafy vegetables such as spinach, broccoli, kale and fermented products. The recommended amount of vitamin K ranges from 90-120 mcg/day.
