How to improve your condition with osteoarthritis

Arthritis isn’t a single disease; the term refers to joint pain or joint disease. Common arthritis symptoms include swelling, pain, stiffness and diminished range of motion in joints. Symptoms vary from mild to severe and may come and go. Some may stay about the same for years, but symptoms can also progress and get worse over time. Severe arthritis can result in chronic pain, difficulty performing daily activities and make walking and climbing stairs painful and grueling.

Osteoarthritis  is by far the most common type of arthritis. It can damage almost any joint but mainly occurs in the hands, spine, hips and knees. Osteoarthritis was once considered a wear-and-tear disease in which cartilage — the protective layer on the ends of bones — wore down after years of use. But with further research, the thinking about osteoarthritis has changed. Doctors now know that osteoarthritis is a disease of the whole joint, not just cartilage. Bones in affected joints become weaker, the connective tissue that holds the joint together deteriorates and inflammation damages the joint lining. Contrary to decades of belief, inflammation plays a key role in osteoarthritis. Although the prevalence of osteoarthritis tends to increase with age, it’s not an inevitable part of growing older. People who have injured a joint, perhaps while playing a sport, are more likely to eventually develop osteoarthritis in that joint. Carrying excess kilograms puts stress on joints, particularly your knees, hips and spine. People with obesity have a higher risk of developing osteoarthritis.  You can help prevent joint problems by staying active, maintaining a healthy weight and limiting foods that stoke inflammation. Positive lifestyle habits, such as maintaining a healthy body weight, regular physical activity and good nutrition, are all linked to better outcomes, good eating habits could improve this degenerative inflammatory condition. It is not possible for specific foods to cure osteoarthritis. However, certain diets can improve people’s symptoms.

 Anti-inflammatory diets, which contains mostly whole, plant-based foods and fish,  are associated with reduced joint pain. Foods that fight the inflammation of joints have 3 important ingredients: omega-3s fatty acids, antioxidants and fibre. Higher fibre consumption may reduce knee pain. These ingredients are found in fresh fruits and vegetables, oily fish and whole grains and legumes. Oily fish contain lots of healthful omega-3 fatty acids. These polyunsaturated fats have anti-inflammatory properties, so they may benefit people with osteoarthritis. It was found that omega-3 fatty acids are effective to relieve pain and improve joint function in patients with osteoarthritis. Our body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning we need to get them from the foods we eat. Fish is a powerful source of omega-3 oil, which reduce inflammation and pain. Let us mention several kinds of fish: mackerel, salmon, herring, sardines, halibut, whitefish, bluefish, tuna which are the best source of omega-3s. This is true for both fresh and canned fish. 

There are many different types of antioxidants, and it’s important to consume a variety including vitamins A, C, and E. Dark leafy greens - members of the cruciferous family (spinach, kale, broccoli, cauliflower, Brussels sprouts, collard greens) are rich in vitamins A, C, and K and stress-fighting phytochemicals and have high levels of inflammation-fighting antioxidants. They are also high in calcium, which makes up most of the structure of our bones. Broccoli is also high in dietary fibre, which combat knee pain.  Tomatoes contain high concentrations of not one but two types of antioxidants: vitamin C and lycopene. Dairy products such as milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms. All nuts and seeds, especially walnuts are high in antioxidants. Wallnuts are also high in omega-3. Olive oil is an important source of anti-inflammatory antioxidants, and also confers other health benefits. Bread is a very important component of our food, When a grain is refined, the healthiest parts of it are removed. Grains that haven’t been refined contain both omega-3s and a range of antioxidants. Therefore whole wheat products including bread are preferable. Herbs, which are the leaves of a plant, used in cooking, particularly oregano, sage and thyme, are rich in antioxidants, and fresh herbs contain more antioxidants than dried herbs.

 When someone is living with osteoarthritis, their body is in an inflammatory state. While foods with anti-inflammatory properties may reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or restrict these types of foods. Processed sugars can act as inflammatory messengers in the body. Foods high in saturated fat can cause inflammation in the fat tissue. This can worsen or speed up the progression of some types of osteoarthritis, such as knee osteoarthritis. Foods high in saturated fats include: fatty meats and meat products, cream, cheese, butter, milk chocolate, cakes and pastries, some oils, such as palm oil or coconut oil. Refined carbohydrates (white bread, white rice, potato chips)  can stimulate inflammation in the body.