Changing your Diet With Osteoarthritis

Five Foods To Eat

It can help to manage OA Symptoms if you adopt a diet rich in plants, fiber and healthy fats, such as those found in a Mediterranean diet. The Five foods to focus on are

1. Oily Fish, such as salmon and mackerel, are full of omega-3 fatty acids, which have natural anti-inflammatory properties that may help reduce OA symptoms.
2. Fruits and veggies contain helpful antioxidants that reduce inflammation in the body. They are also high in fiber, which can help digestive health and aid in maintaining a healthy body weight.
3. Nuts are a great source of calcium, magnesium, zinc and vitamin E. Pistachios, walnuts and almonds contain healthy monounsaturated fats that can fight against inflammation.
4. Garlic and onions contain the component diallyl disulfide, which has been known to slow the deterioration of cartilage.
5. Beans as the high amount of fiber in them have been known to lower C-reactive protien in the blood, a known inflammatory marker.

Five Foods to Avoid
There can definitely be some foods that may increase inflammation in the body, which can make osteoarthritis pain worst. It is best to avoid these foods or only eat them occasionally

1. Fried foods and red meat contain high levels of advanced glycation end products (AGEs) which are known for stimulating inflammation. Red meat is also high in saturated fats, which contribute to high cholesterol, and may make joint inflammation worst.
2. Processed sugars from foods like candy, pastries and soda can trigger the release of cytokines, which are proteins in the body that can increase joint inflammation.
3. Dairy Products, such as cheese, butter, mayonnaise, and milk, are best to steer clear of. The protein in these products may irritate joint tissue.
4. Refined carbohydrates, which are found in white bread, pasta, crackers, rice, and similar foods cause a spike in blood glucose, which can make inflammation in the body worst.
5. Alcohol and tobacco, these things increase inflammation in the body. It may be a challenge to quit these habits, but the long-term effects of quitting can be beneficial to people with OA and may even improve your sleep.

Remember that diet can be a very helpful tool in battling OA but that there are several lifestyle changes that can help to further reduce pain and inflammation. I recommend talking with a orthopedist for more information.

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