Osteoarthritis is a common condition that affects the joints, causing pain and stiffness. While there is no cure for osteoarthritis, making changes to your diet can help manage symptoms and improve overall joint health.
Avoid High-Sugar Foods
Foods high in sugar can cause inflammation in the body, leading to increased pain and discomfort for those with osteoarthritis. Sugary treats like candy, soda, and baked goods should be limited or avoided altogether. Instead, opt for natural sweeteners like honey or maple syrup in moderation.
Avoid Processed Foods
Not all fats are bad, and we need some in our diet to stay healthy. Most of the fat in our diets should be from unsaturated fats, such as olive oil and spread, and rapeseed oil. Foods containing high amounts of saturated fats, such as animal fats in butter, ghee, fatty meat, and cheese, should be avoided or reduced if possible. An anti-inflammatory diet may slow disease activity and reduce symptoms. Some foods are known to reduce inflammation in the body, and following an anti-inflammatory diet can improve symptoms.
Starchy foods can also be a good source of fibre – particularly wholegrain bread and cereals, whole wheat pasta, brown rice and quinoa. Take care when choosing cereals as they may have added sugar or salt. The fruit and vegetables you eat don’t need to be fresh – frozen, canned or dried fruits and vegetables also count, as well as juices. However it’s important to be aware that fruit juices contain large amounts of sugars and hidden calories, even those with no added sugar. If you have a condition like arthritis, you might need to speak to your doctor or another healthcare professional for specific diet advice.
It can also be a good idea to eat small, regular meals if you’re feeling unwell, but try not to eat too quickly. Some people believe that medications that aren’t taken by mouth – such as injections, inhalers, creams or eye drops – don’t break the fast. Speak to your doctor or pharmacist for advice on different types of medications.
Processed foods are often high in unhealthy fats, sugars, and additives that can trigger inflammation in the body. Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains to help reduce inflammation and support joint health.
While being more active may have more health benefits, any physical activity is better than none. You may be able to change your level of effort and try other activities over time. Having a friend or family member join you may help you stick to your routine. Carbohydrate counting, or carb counting, means planning and keeping track of the amount of carbs you eat and drink in each meal or snack.
Avoid Dairy Products
Some people find that milk and other dairy products trigger an inflammatory reaction, but this is not true for everyone. If you can tolerate milk, it is a good source of vitamin D and calcium. Sodas and other sweetened drinks contain sugar, aspartame, and phosphoric acid, which can also affect the body’s ability to absorb calcium, which is necessary for bone health. Research has also suggested that a high sodium intake may be a risk factor for autoimmune diseases like inflammatory arthritis in people. One factor could be that salt stimulates immunological processes that lead to inflammation.
There are over 100 types of arthritis, but osteoarthritis (OA) is the most common. Other types include rheumatoid arthritis (RA), psoriatic arthritis (PsA), and gout. What you get is a potent anti-inflammatory that helps reduce symptoms of anxiety, boost energy, and clear brain fog for focus throughout the day.
Dairy products like milk, cheese, and yogurt can exacerbate inflammation in some people with osteoarthritis. If you find that dairy worsens your symptoms, consider limiting or avoiding these products in your diet. Instead, try alternative sources of calcium like leafy greens, nuts, and seeds.
Avoid Red Meat
Red meat is high in saturated fats, which can contribute to inflammation and worsen symptoms of osteoarthritis. Try to limit your intake of red meat and opt for leaner proteins like chicken, fish, tofu, or legumes instead.
Avoid Fried Foods
Fried foods are often high in unhealthy fats and can contribute to inflammation in the body. Limit your consumption of fried foods like french fries, fried chicken, and doughnuts to help manage symptoms of osteoarthritis and improve overall joint health.
