If you have arthritis or arthritis, you know how painful it can be. Arthritis is a term used to describe 200 types of joint problems that lead to inflammation, swelling, pain, and joint cramps. Osteoarthritis is the most common type of arthritis. This complication can affect people of any age, gender, or family history. You may be wondering, “What can be done to treat osteoarthritis?” One of the things you can do is follow a diet to treat osteoarthritis and avoid certain foods.
In this article, we will first give a brief description of osteoarthritis. Then we introduce the diet for the treatment of osteoarthritis and useful and harmful foods for people with this complication.
What is osteoarthritis?
Arthritis is a painful disease that comes in many forms. According to the Arthritis Institute, more than 50 million American adults and 300,000 children are affected. Osteoarthritis is a type of arthritis that occurs as a result of overuse of the joints. Another type of arthritis is rheumatoid arthritis or rheumatoid arthritis, an autoimmune disease in which the immune system attacks healthy joints.
Osteoarthritis restricts joint movement and is more common in the elderly. Osteoarthritis of the neck, osteoarthritis of the knee, osteoarthritis of the hands and feet are some of the types of this complication. This condition causes the cartilage (a soft layer in the bone joint) to wear away. This process occurs slowly and usually gets worse over time.
Fortunately, many foods can reduce the inflammation, swelling, and joint pain caused by osteoarthritis. One study found that 24 percent of people with osteoarthritis reported that dieting for the disease reduced their symptoms. In the following, we will first examine the diet for the treatment of osteoarthritis. Here are ten examples of the best foods for people with osteoarthritis. Here are seven foods that these people should avoid. This diet is suitable not only for people with this disease but also for people with other arthritis diseases.
Top 10 Foods for People with Osteoarthritis:
Different types of fatty fish such as salmon, macaroni, sardines, and trout contain large amounts of omega-3 fatty acids that have been shown to have anti-inflammatory effects. In a small study, 33 participants were divided into three groups. The first group was told to eat fatty fish four times a week, the second group to eat low-fat fish, and the third group to eat low-fat meat. After eight weeks, the amount of inflammation and swelling in the fatty fish group’s body decreased.
An analysis of 17 studies found that taking omega-3 fatty acid supplements reduced the severity of joint pain, cramps and pain in the morning, the number of aching joints, and the need for painkillers in people with rheumatoid arthritis.
Another study found that omega-3 fatty acids reduced several inflammatory markers that caused osteoarthritis. Fish is also a good source of vitamin D, and eating it helps reduce the deficiency of this vitamin. Numerous studies have shown that rheumatoid arthritis is associated with decreased vitamin D levels. The American Heart Association recommends that you include fatty fish in your diet at least twice a week to treat osteoarthritis to benefit from its anti-inflammatory properties.
Garlic has many health benefits. Some studies have shown that garlic fights cancer. Garlic also contains compounds that reduce the risk of heart disease and dementia. Some research has shown that garlic improves some immune cells’ function to help boost the immune system.
In one study, researchers examined the diets of 1,082 twins. The researchers found that the risk of osteoarthritis in people who ate more garlic was reduced. This is due to the anti-inflammatory properties of garlic. Another study showed that the compounds in garlic could reduce some of the inflammatory markers associated with osteoarthritis. Adding garlic to the diet to treat osteoarthritis can improve the disease’s symptoms and the body’s general health. (Benefits Of Garlic Consumption For Health And Treatment)
In addition to flavoring tea, soups, and sweets, ginger also helps relieve osteoarthritis symptoms. A 2001 study looked at the effects of ginger extract on 261 patients with knee osteoarthritis. After six weeks, 66% of participants experienced an improvement in knee pain. (12 Useful Properties Of Using Ginger + Its Side Effects)
Another study concluded that ginger and its compounds stopped the production of inflammatory elements in the body. An animal study showed that giving ginger extract to mice reduced some of the inflammatory markers associated with osteoarthritis. Consumption of fresh, dried, or powdered ginger can reduce inflammation and reduce this disease’s symptoms.
We all know that broccoli is one of the healthiest foods. Broccoli is even associated with reducing inflammation. A study in which the diets of 1005 people were examined showed that the consumption of cruciferous vegetables, such as broccoli or kale, was associated with a decrease in inflammatory markers.
Broccoli also contains essential compounds that help reduce the symptoms of this disease. For example, sulforaphane is one of the compounds in broccoli, and studies have shown that it prevents the formation of cells that cause rheumatoid arthritis.
An animal study has shown that sulforaphane can reduce the production of some inflammatory markers that lead to rheumatoid arthritis. However, more human studies are needed, and animal studies show that broccoli compounds reduce osteoarthritis symptoms.
Walnuts are very nutritious and rich in compounds that help reduce inflammation associated with joint disease. A study of 13 studies found that eating walnuts were associated with a reduction in inflammatory markers. The amount of omega-3 fatty acids is exceptionally high in walnuts, which reduces the symptoms of osteoarthritis.
In one study, 90 patients with rheumatoid arthritis were divided into two groups. One group consumed omega-3 fatty acid supplements, and the other group consumed olive oil. The group that took omega-3 fatty acid supplements experienced less pain than the other group and reduced their use of osteoarthritis medications. However, more studies are needed to understand the effects of walnuts in this area.
Berries contain a lot of antioxidants, vitamins, and minerals and, therefore, can reduce inflammation. In a study of 176 women, people who ate strawberries at least twice a week experienced a 14 percent lower increase in inflammatory markers in their blood. Berries are rich in “quercetin and rutin” (two plant compounds) with many health benefits.
In one study, quercetin inhibited some of the inflammatory processes associated with osteoarthritis. In another study, mice were given quercetin and rutin supplements. The results showed that these two compounds reduced the inflammation associated with this disease. Fortunately, berries come in many varieties. Strawberries, blackberries, and blueberries (blueberries) are just some of the berries that can provide anti-inflammatory nutrients for your body.
Leafy vegetables like spinach are rich in nutrients, and some of the compounds in them can help reduce the inflammation caused by osteoarthritis. Several studies have shown that consuming more fruits and vegetables is associated with reduced inflammation. Spinach specifically contains large amounts of antioxidants and plant compounds that can relieve inflammation and fight disease. Spinach contains much antioxidant kaempferol, which has been shown to reduce inflammatory factors associated with rheumatoid arthritis.
A laboratory study in 2017 showed that the cartilage cells involved in the disease were treated with the antioxidant kaempferol. The antioxidant kaempferol reduces inflammation and prevents the progression of the disease. However, more research is needed to determine spinach’s effects and its compounds on people with osteoarthritis.
Grape is a nutritious fruit that contains a lot of antioxidants and has anti-inflammatory properties. In one study, researchers divided 24 men into two groups and gave one group of grape powder (equivalent to 252 grams of fresh grapes) each day for three weeks and another placebo. The results showed that grape powder effectively reduced the level of inflammatory markers in the blood.
Grapes also contain various compounds that are useful in treating this disease. For example, grapes contain resveratrol, an antioxidant found in grape skins. One study showed that resveratrol could help prevent arthritis by stopping the formation of rheumatoid arthritis cells.
Grapes also contain compounds called proanthocyanidins that help relieve osteoarthritis. One study found that grape seed extract reduced the inflammation associated with the disease. Remember that studies and research use large doses of antioxidants, which is much more than usual.
Olive oil is known for its anti-inflammatory properties. This beneficial oil also affects the symptoms of osteoarthritis. In one study, mice were given extra virgin olive oil for six weeks. This helped reduce osteoarthritis progression, reduce arthritis, slow down cartilage destruction, and reduce inflammation.
In another study, 49 people with rheumatoid arthritis were divided into two groups. One group consumed fish oil, and the other group consumed olive oil every day for 24 weeks. At the end of the study, the rate of some inflammatory markers in the group that consumed olive oil decreased to 38.5% and in the group that consumed fish between 40 and 45%.
One diet study included 333 participants, both rheumatoid arthritis and non-rheumatoid arthritis patients. This study concluded that the consumption of olive oil is associated with a reduced risk of osteoarthritis. However, more human research is needed on the effects of olive oil on this disease so that we can state with certainty that olive oil and other healthy fats in the diet are good for health and reduce the symptoms of osteoarthritis.
10.Sour cherry juice
Sour cherry juice is a drink that is very popular today. This juice has a lot of nutrients and is suitable for health, and even reduces osteoarthritis symptoms. In one study, 58 participants were divided into two groups. One group received 237 mg of sour cherry juice daily for six weeks, and the other group received a placebo. This study shows that the symptoms of this disease and inflammation were significantly reduced in the group that consumed sour cherry juice compared to the other group.
Another study found that drinking sour cherry juice for three weeks reduced inflammatory markers in 20 women with osteoarthritis. In addition to diet to treat the disease and other anti-osteoarthritis foods, daily consumption of unsweetened sour cherry juice helps reduce some of the symptoms of the disease. Diet plays a vital role in the severity and symptoms of this disease. Fortunately, various of foods contain beneficial compounds that relieve inflammation caused by the disease and improve the body’s overall health.
In addition to standard therapies, dieting to treat the disease, which contains healthy fats and fatty fish, can reduce the disease’s symptoms. Research shows that eating anti-inflammatory foods and limiting foods harmful to the disease can help reduce joint pain.
7 Harmful Foods for People with Osteoarthritis:
If you have osteoarthritis, avoid the following foods.
1 – Fried and processed foods
In a 2009 study, researchers found that reducing fried and processed foods could reduce inflammation. If you have this disease, eat less fried and processed foods. More vegetables and fruits should be included in the diet to treat this disease.
2 – Advanced glycation end products (AGEs)
Advanced glycation end products are toxins produced in heated, grilled, and fried, or pasteurized foods. AGEs damage some of the proteins in the body. Your body tries to break down AGEs using cytokines (inflammatory carriers). Depending on where they form, AGEs may lead to osteoarthritis or other inflammatory diseases. Research has shown that reducing cooking time at high temperatures can reduce AGEs in the blood.
3 – Refined sugars and carbohydrates
Excessive sugar consumption in the diet to treat this disease leads to an increase in AGEs, leading to inflammation. If you suffer from this disease, consume chocolate, processed foods, products containing white flour, and soft drinks to reduce arthritis pain.
4 – dairy products
Dairy products may cause pain due to the type of protein they contain. In some people, this protein stimulates the tissues around the joints. Some people with the disease turn to a plant-based diet that does not contain any animal products.
There is conflicting evidence that dairy products are harmful to osteoarthritis. One study claimed that milk had anti-inflammatory properties, except in people who were allergic to cow’s milk. If you are worried about your body’s reaction to dairy products, stop taking it for a few weeks, then retake it to see how your body reacts to it. Instead of getting protein from meat and dairy products, get it from vegetables like spinach, nuts, butter, tofu, beans, lentils, and quinoa.
5 – Alcohol and tobacco
Alcohol and tobacco use can lead to damage to health and problems that affect the joints. If you smoke, you are at risk for rheumatoid arthritis, and if you drink alcohol, you are at risk for gout (a common and complex type of osteoarthritis). To have healthy joints, you need a balanced diet, physical activity, and adequate rest. Stop drinking alcohol and tobacco. Eat healthy foods, exercise, and get enough sleep every day.
6 – Salt and preservatives
Examine the ingredients of the foods you eat. Many foods contain extra salt and other preservatives. Excessive salt intake leads to inflammation of the joints. If you have this disease, reduce your salt intake as much as you can. Read food labels to make sure they do not contain preservatives or harmful substances. Low salt intake helps control the disease. Avoid ready-to-eat foods, as these foods are usually high in sodium.
7 – corn oil
Many baked goods (such as cakes) and snacks contain corn or other oils that contain omega-6 fatty acids, which can lead to inflammation and swelling of the joints. Some studies show that fish oil, which contains omega-3s, helps relieve joint pain. Omega-3 fatty acids are healthy and anti-inflammatory. Instead of foods containing omega-6 fatty acids, eat foods that contain omega-3 fatty acids; Such as olive oil, nuts, flaxseed, and pumpkin seeds.
Note that a diet that is good for you may not be suitable for another patient. By doing a simple survey, you can find out what foods are harmful to you. Experts generally recommend that people with osteoarthritis maintain their weight and follow a diet to treat the disease.