Why Diet Impacts Arthritis | Duke Health
Today, I’ll be talking about how to manage osteoarthritis through diet, the benefits of maintaining a healthy weight, and how certain foods can affect inflammation related to osteoarthritis. Osteoarthritis can cause pain, stiffness, swelling, and decreased mobility. If you’re overweight, losing weight will not only alleviate stress and pressure on the affected joints, but because weight loss improves inflammation, it will lessen pain even on the non-weight-bearing joints. As a result, you may experience better mobility. For every pound you lose, four pounds of pressure is released. That means just losing five pounds of body weight will take 20 pounds of pressure off your knees. I know what you’re thinking, how do I lose weight? Where do I even begin? Well, you can start by making an appointment to see a registered dietician. They will help you come up with an action plan and get you on the right path. In the meantime, certain foods can help make your osteoarthritis symptoms more manageable.
Foods high in antioxidants may prevent or delay cell damage. Research has not shown antioxidant supplements to be beneficial in preventing diseases. Therefore, it’s best to get them from food. Blueberries, strawberries, tart cherries, oranges, tomatoes, leafy greens, beans and lentils, Brazil nuts, and pumpkin seeds are great sources of antioxidants. Another nutrient that helps to decrease inflammation in your joints is omega-3 fatty acids. The best sources of omega-3 are usually found in fatty fish. Plant sources of omega-3 are avocados, walnuts, ground flax seeds, chia seeds, and hemp seeds. If you enjoy cooking, consider adding spices such as ginger, red chili pepper, and turmeric to your meals. They contain active agents that may help reduce pain, inflammation, and stiffness associated with osteoarthritis. Now that you have a good idea of which foods are beneficial in managing osteoarthritis symptoms, let’s identify foods we want to steer clear of. Eating excessive amounts of saturated fat found in fatty cuts of meat, and butter, and full-fat dairy can be pro-inflammatory. It also would be wise to avoid added sugars, refined grains, and processed meats.
Can’t forget about hydration. Dehydration makes your body work harder to perform physical activity. Moreover, staying hydrated helps lubricate your joints, which can lead to less stiffness. Lastly, let’s talk about vitamin D. Vitamin D promotes healthy cartilage, and therefore causes slow joint damage. Regular sun exposure is the most natural way to get enough vitamin D and to get 10 to 30 minutes of midday sunlight several times per week. People with darker skin may need a little bit more than this. It is best to consume nutrients from whole foods like salmon, tuna fish, sardines, beef, liver, egg yolks, and fortified foods and beverages. Well, folks, to summarize by making modifications to your diet and optimizing your nutrition, you can achieve a healthy weight, reduce inflammation, and take charge of your osteoarthritis symptoms. Remember, healthy eating will lead to a healthier you. [MUSIC].
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