What Foods To Focus On In Osteoarthritis?

Osteoarthritis is the most common arthritis. It occurs in approximately 10% of the adult population. The disease is associated with a degenerative process of the joints, which affects the articular cartilage and its underlying bone surfaces. Complaints are associated with joint pain, swelling, stiffness. The knees are mostly affected, but these can also be the hip joints and the vertebrae at the waist and neck.

Prevention of pain and the development of osteoarthritis is related to weight and physical activity. The recommendations are for the reduction of body weight and the undertaking of active motor activity, for prophylactic and later for therapeutic purposes. 

Familiar and popular painkillers help to control the inflammatory process and pain. When the process deepens, prescription drugs are prescribed at the doctor's discretion. According to experts, nutrition could also contribute to improving osteoarthritis. 
Given that osteoarthritis is due to an inflammatory process, the quality of the food consumed is not unimportant. We know that certain products have the property in principle to cause inflammatory processes in the body and others, the composition of which has a beneficial effect, suppressing and eliminating the action of inflammatory agents. 

What in the diet can help with osteoarthritis is covered by the recommendations for a healthy diet. The sources of saturated and trans fats in the menu should be reduced as much as possible, excessive consumption of sugar, refined carbohydrates, processed foods containing monosodium glutamate and frequent consumption of alcohol should be avoided.

Saturated fats are mostly found in products of animal origin. It is not said that you should give up meat, but its excessive consumption. It is good to choose so that it is poorer in fat and to avoid products such as lard, bacon and others. 

Trans fats are most common in ready-made fried, technologically processed and "fast" foods. This is, in short, margarine and similar fats.

Excessive sugar consumption has been shown to affect the formation of cytokines that stimulate the inflammatory process. The healthy sugar intake for the day is 36 grams for men and 25 grams for women. For reference, one teaspoon of sugar is 10 grams.  

By refined carbohydrates are meant all those processed cereal products such as white rice, white flour (as well as sugar), which accelerate glycation and produce very many end products of glycation. In essence, these are harmful molecules that subsequently form "cross-links" between proteins and are associated with loss of protein function, deterioration of the elasticity of blood vessels, tendons and skin. They are also to blame for many age-related diseases, such as cardiovascular and arthritis.

Although the use of monosodium glutamate in food is considered safe, it is assumed that it is relevant to the occurrence and maintenance of inflammatory processes. And while its harm has yet to be proven, it is quite clear to alcohol that it predisposes to the development of inflammatory processes. 

So what to eat?

First of all, of course, enough fresh fruits and vegetables , which are our most natural food. They are a rich source of water and useful nutrients. Antioxidants are those substances that de facto help the body fight inflammatory processes. In addition, the fiber they contain helps the digestive system to cope with the retention of waste products.

The richest in antioxidants are all kinds of small fruits - strawberries, raspberries, blackberries, blueberries, etc. After them are broccoli, cabbage, carrots. Citrus fruits and papaya, as well as pumpkin and sweet potatoes are not to be neglected at all.

The next useful group of foods are rich in omega-3 fatty acids . They are mostly found in fish (salmon, tuna), flaxseed, chia seeds and walnuts. Polyunsaturated fats have the ability to neutralize inflammatory agents, but also to balance the level of omega-6 fatty acids. An excessive amount of the latter is also not helpful. To keep our joints healthy, it is good to eat at least 3-4 servings of fish a week. The rest can be obtained by consuming nuts and seeds. 

As we mentioned nuts - in addition to walnuts, almonds are also useful, cashews, whose monounsaturated fats, vitamin E, magnesium and fiber are needed to control the unwanted process in the body. 

Legumes are rich in useful fibers that help reduce the level of a major inflammatory marker in the blood C-reactive protein. Due to the presence of folic acid, magnesium, iron, zinc and potassium, they support the body's cardiovascular and immune systems.

Soy is a cereal that is not among the traditional Bulgarian, but it is suitable for a meat-poor menu, as it provides at the same time low fat, including omega-3, protein and fiber.

From fats for salads and raw dressings, the choice falls on extra virgin olive oil . It contains the beneficial fatty acids oleocatral, which suppress the inflammatory components in the body. According to some studies, even cancer cells. It is enough to take with food 1-2 tablespoons of this olive oil. 

If you feel low in fat, adding avocado and walnut oil is an option.

At this stage, there is no conclusive evidence, but experts say diallyl disulfate in garlic and onions improves complaints of osteoarthritis and cartilage damage.