Osteoarthritis and Diet: Helps to Reduce Pain and Improve Symptoms
Osteoarthritis has become a common disease in the world. Diet can reduce the pain caused by this disease.
The wear and tear of the joints often hurts in the hands, hips and knees.
A healthy diet in osteoarthritis combined with weight loss and regular exercise can help relieve pain and save medication.
What is Osteoarthritis?
The cartilage lying between two bone ends wears off – bone rubs against bone at some point: This leads to inflammation and severe pain.
A major risk factor for the development of the inflammatory disease is obesity: the inflammations in the body are further fuelled by the abdominal fat. In addition, every kilo too much is a further burden on the joints.
If you often use your knees to bear strength in your work, your chances of suffering from knee osteoarthritis may increase.
The right diet for osteoarthritis can help to lose unnecessary weight and relieve pain.
Diet for osteoarthritis
The right diet for osteoarthritis can alleviate the pain and even reduce the intake of medication. The main focus here is on anti-inflammatory foods in combination with weight loss.
Lots of fresh vegetables, spices, herbs and healthy vegetable oils effectively help to alleviate the inflammations that are prevalent in the body – thanks to the antioxidants and omega-3 fatty acids they contain.
Meat and eggs, on the other hand, are minimized in the diet: these foods contain arachidonic acid (polyunsaturated), which can further inflame the inflammations..
For obese people, weight loss is the fastest way to reduce pain, improve function, reduce stiffness and fatigue, and reduce medical consumption.
A selection of recommended foods for a diet for osteoarthritis can be found in the following table:
|Foods||Well tolerated||Poorly tolerated|
|beverages||Water, unsweetened (green) tea, almond drink, oat drink||Drinking chocolate, fruit nectar, soy drink, soft drinks, alcohol|
(1 handful / daily)
|Apple, berries, clementine, kiwi, nectarine, peach, plum, sour cherry, watermelon||Dried fruit, Physalis|
(3 handful / daily)
|Bean, pea, fennel, cucumber, potato, cabbage, lentil, chard, mushroom, pepper, lettuce, sauerkraut, asparagus, spinach, tomato, zucchini||Buttered frozen vegetables|
|Nuts & seeds|
(20g / daily)
|Almond, cashew, pine nuts, sunflower seeds, pumpkin seeds, hazelnut and walnut kernels||Peanut, salted nuts|
|Fats & oils|
(2 tablespoons / daily)
|Olive oil, rapeseed oil, walnut oil, linseed oil, wheat germ oil||Gurnard, palm fat, mayonnaise, sunflower oil, thistle oil|
|Cereals & side dishes|
(2 handful / daily)
|Spelled, oatmeal, jacket potatoes, whole grains, millet||White bread, rusk, croissant, peeled rice, durum wheat pasta, fries, fast food, ready meals, crispbread|
|lean meat & sausage|
(100 g / weekly)
|Chicken and turkey, corned beef, beef fillet||Pork, breaded meat|
|Fish & Seafood|
(2 servings / weekly)
|Trout, halibut, herring, cod, salmon, mackerel, sardine, plaice, turbot, shrimp, crab||breaded fish|
|Eggs, milk & cheese|
(max 2 eggs / week)
|Low-fat milk and dairy products such as buttermilk, natural yoghurt, quark (up to 20% fat)||Fruit buttermilk, fruit yoghurt, rice pudding, pudding, cream quark|
Although you may be worried that osteoarthritis sports will hurt your joints and cause more pain, research shows that people can and should exercise when suffering from osteoarthritis.
Exercise is considered to be the most effective non-drug therapy to relieve pain and improve osteoarthritis exercise.
However, therapy for osteoarthritis does not only involve a change in diet, but also regular exercise. If the joints are regularly stressed to a sufficient extent, synovial fluid is pumped through the cartilage: It nourishes the cartilage and lubricates the joint.
Physiotherapy or joint-gentle water sports are particularly suitable. Both exercises strengthen the muscles around the joint and promote blood circulation.
The right diet for osteoarthritis includes healthy vegetable oils, herbs, spices, lots of fresh vegetables and little eggs and meat. Regular exercise can also counteract osteoarthritis.
The cartilage lying between two bone ends wears off – until bone rubs against bone. This leads to inflammation and pain, which can, however, be alleviated by a certain diet in osteoarthritis.
Frequent pain, swelling and stiffness in the hands, hips, knees and toes can indicate osteoarthritis.
Various medical procedures provide information about possible wear and tear of the joints. The diet for osteoarthritis includes healthy vegetable oils, herbs, spices, lots of fresh vegetables and little eggs and meat.
Regular exercise such as physiotherapy and water sports can counteract osteoarthritis.
Meat and eggs, on the other hand, are minimized: they contain arachidonic acid, which can further inflame the inflammations.