Osteoarthritis is the most common form of arthritis and it affects many individuals especially over the age of 65 years. The pain and discomfort in individuals with osteoarthritis can be very severe and can have a negative impact on their quality of life. The are many treatment options for treating pain associated with osteoarthritis, but one of the best lifestyle choices for easing osteoarthritis pain is maintaining a healthy diet.
What is osteoarthritis?
Osteoarthritis occurs when the protective cartilage that cushions the ends of your bones wears down over time. Although osteoarthritis can damage any joint, the disorder most commonly affects joints in your hands, knees, hips and spine.
Osteoarthritis symptoms can usually be managed, although the damage to joints cannot be reversed. Staying active, maintaining a healthy weight and some treatments might slow progression of the disease and help improve pain and joint function.
Symptoms of osteoarthritis
Osteoarthritis symptoms often develop slowly and worsen over time. Signs and symptoms of osteoarthritis include pain that can occur in the affected joint during or after movement. Joint stiffness might be most noticeable upon awakening or after being inactive. Tenderness might also occur when light pressure is applied near to the affected joint. The individual with osteoarthritis might not be able to move his/her joint through its full range of motion. He/She might also feel a grating sensation when he/she uses the joint, and might hear popping or crackling. Swelling around the affected joint might also occur.
Bone spurs which feel like hard lumps, can form around the affected joint.
Diet and osteoarthritis
Over-the-counter pain relievers and prescription medications are two common treatments for osteoarthritis. However, one big change that can help you feel better when you have osteoarthritis is to improve your diet. What you eat can make a difference when it comes to osteoarthritis. Osteoarthritis is characterized by inflammation. What we eat can increase or reduce the amount of inflammation in our body. So, the more you eat foods that can lead to inflammation, the more you may make your arthritis symptoms worse. If you eat foods that counter inflammation, you have a better chance of combating your osteoarthritis symptoms
Adopting a healthly diet is very important in the management of osteoarthritis. It helps reduce pain and inflammation and increases movement and function without dependence on medication.
In addition to countering the effects of inflammation, an osteoarthritis diet can also help you lose weight. What you eat influences your weight – and many people with osteoarthritis benefit from losing weight because added body weight puts extra pressure on joints.
Foods that can improve symptoms of arthritis
There is no single food that can improve all the symptoms of osteoarthritis, rather it is the consumption of a varied diet with the right combinations of food.
Fruits and vegetables are excellent choices to improve your health. They contain antioxidants that reduce inflammation in the body. They are also high in fibre, which helps your digestive health and fills you up quicker. According to experts, these fruits and vegetables are particularly rich in inflammation-fighting antioxidants: broccoli, cabbage, carrots, citrus fruits, papaya, pumpkin and sweat potatoes.
Omega-3 fatty acids. These can be found in fatty fish like salmon and tuna, ground flaxseed, and walnuts. Omega-3 fatty acids help to neutralize inflammation in the body. Omega-3 fatty acids can also help lower the amount of omega-6 fatty acids in the body, which are not as good for us.
Nuts. Walnuts and almonds contain healthy monosaturated fats and can fight against inflammation. Nuts also contain vitamin E, magnesium and fibre.
Extra-virgin olive oil. A type of fatty acid found in olive oil, called oleocanthal, may inhibit inflammatory compounds in the body. You should aim for one to two tablespoons daily in your diet. Other healthy oil choices include avocado and walnut oils.
Garlic and onions. These contain a compound (called diallyl disulfide) that may improve the symptoms of osteoarthritis and help slow down the damage of cartilage.
What foods to avoid if you have osteoarthritis?
Foods like refined carbohydrates and sugar are especially bad for individuals with osteoarthritis. Other foods that individuals with osteoarthritis should avoid or use sparingly include the following:
Saturated and trans fats. Saturated fats are in animal products such as meat and full-fat dairy. Trans fats are in processed, fried and fast foods such as margarine and French fries. Foods with saturated or trans fats may taste good, but they can lead to inflammation which makes your arthritis worse.
Added sugars. Added sugars can increase a compound called cytokines which stimulate inflammation. Men should have no more than 36 grams (nine teaspoons) of added sugar a day, and women should have no more than 25 grams (six teaspoons) daily, according to the American Heart Association.
Refined carbohydrates. White rice, white bread and foods made with white flour are commonly high in refined carbohydrates. Foods with high levels of refined carbohydrates help our bodies produce advanced glycation end products, and that stimulates inflammation. This contrasts with foods made with whole grains, which are healthier and higher in fibre.
Alcohol. Keep any alcohol consumption to a minimum as it can cause inflammation. It is advised that you should work with a registered dietitian and your health care provider to help you tailor your food choices to your specific needs.
Osteoarthritis and exercise
In addition to adopting a healthy diet, physical activity plays a big role in improving osteoarthritis. Low-impact exercises, such as walking, swimming or cycling, are a great way to get moving and can be easily incorporated into your daily routine. I strongly recommend that all individuals with osteoarthritis see their doctor before staring any new physical activity. They should also start any new physical activity routine slowly and seek medical attention if any symptoms develop. Adopting a healthy diet might have many benefits in individuals with osteoarthritis.
Conclusion
Osteoarthritis is one of the most common forms of arthritis. This chronic condition can occur at any age but is most common after the age of 65 years. Pain associated with osteoarthritis can be severe. Pain killers might be required as well as other forms of therapy, but adopting a healthy diet and keeping active have been shown to be of much benefit in individuals with osteoarthritis. If you have symptoms of osteoarthritis, see your doctor prior to starting any new form of therapy.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-six years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
