Expert Advice on Nutrition for Osteoarthritis Sufferers - Recommendations Given
Do You Suffer from Osteoarthritis? Here's What You Should - and Shouldn't - Eat for Relief
As we age, the risk of osteoarthritis increases due to joint wear and tear. However, it's not just an aging issue, as it also affects younger individuals. In fact, it's not just wear and tear that causes hip or knee osteoarthritis - chronic inflammation in the body also attacks the joints.
Dr. Wolfgang Feil, a PhD in natural sciences and sports science, recommends an adjusted diet and regular exercise to counteract inflammation and manage osteoarthritis symptoms.
Keep Moving to Stay Pain-Free
Regular exercise is one of the cornerstones of osteoarthritis treatment. Since cartilage isn't supplied by the bloodstream, it can't nourish itself. When the joint is in motion, however, joint fluid flows into the cartilage and nourishes it. By staying active, you're promoting joint health and keeping inflammation at bay.
Exercise also aids weight loss, an important factor in osteoarthritis treatment. A high body fat percentage promotes the disease by increasing the weight joints carry and by producing cytokines, which promote "silent" inflammation. Sports like cycling or swimming strengthen muscles and relieve joints, while targeted stretching exercises are also effective.
What to Eat - and Avoid - for Osteoarthritis
To reduce weight and manage inflammation, Feil recommends the following dietary changes:
- A balanced and anti-inflammatory diet is ideal: A diet rich in vegetables, healthy fats (like olive oil and nuts), and high-quality proteins (like lean meats and plant-based protein sources) helps reduce inflammation and manage osteoarthritis symptoms.
- Omega-3 fatty acids are particularly health-promoting for those with arthritis, as they form anti-inflammatory messengers in the body. Foods rich in omega-3 fatty acids include fatty fish, avocados, and walnuts.
- Fiber-rich foods - like vegetables, oats, and legumes - can aid weight loss and support a healthy gut flora.
- Inflammatory foods to avoid include:
- Processed meats (like ham, bacon, and sausages) due to their high preservative and saturated fat content.
- Refined carbohydrates (like white bread and pasta) which are high in empty calories and can cause inflammation.
- Sugary foods and drinks, which exacerbate inflammation.
- Fried foods, which are high in fat and can cause inflammation.
- Dairy products (milk, cheese, and yogurt) may be problematic for some individuals due to their potential to cause inflammation.
By following a balanced, anti-inflammatory diet, sticking to regular exercise, and avoiding pro-inflammatory foods, you can help manage osteoarthritis symptoms and maintain joint health.
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As we grow older, the risk of developing osteoarthritis increases due to joint wear and tear, but it also affects younger individuals as chronic inflammation in the body attacks the joints. To counteract this, Dr. Wolfgang Feil, a PhD in natural sciences and sports science, recommends an adjusted diet and regular fitness and exercise, such as cycling, swimming, targeted stretching, and weight-bearing activities, to maintain joint health, promote joint fluid flow, manage osteoarthritis symptoms, and reduce weight. For optimal health and wellness, Feil suggests a balanced, anti-inflammatory diet, rich in vegetables, healthy fats, high-quality proteins, and fiber, while avoiding processed meats, refined carbohydrates, sugary foods, fried foods, and dairy products. By incorporating these therapies and treatments, we can help manage osteoarthritis symptoms and chronic diseases associated with aging.
