5 Diet Tips to Manage Osteoarthritis

5 Diet Tips to Manage Osteoarthritis

People with osteoarthritis may feel unbearable pain in the joints of the body. They may also feel stiffness after resting for a while. These symptoms of osteoarthritis may, however, be managed with certain dietary changes. Foods with anti-inflammatory properties can help relieve pain and stiffness. For instance, vegetables with a compound called sulforaphane can slow down the progression of osteoarthritis. Read more for some dietary tips that may better one’s condition of osteoarthritis.

Eat leafy greens
The body produces toxic byproducts like free radicals during energy production. These can damage cells and cause inflammation. Leafy greens like Brussels sprouts, spinach, bok choy, and kale have vitamin A, C, and K that combats the damage caused by free radicals. This not only preserves bone calcium but also allows further calcium absorption. Leafy greens can also improve the immune system and help the body fight infection. These properties of leafy greens may help reduce osteoarthritis symptoms.

Consume fatty fish
The fish oil present in fatty fish is good for joint health. It has omega-3 fatty acids, which may reduce the symptoms of osteoarthritis. These are polyunsaturated fats that are anti-inflammatory. They may soothe joint swelling and reduce pain. At least, include one portion of fatty fish in your daily diet. Choose between mackerel, salmon, sardines and fresh tuna. Alternatively, one can also take fish oil or krill oil supplements.

Add garlic and onion to meals
This dietary tip can help manage osteoarthritis because garlic and onions have a compound called disulfide. This can reduce inflammation and also decrease the risk of damage caused to the cartilage. Also, the antioxidant properties of garlic and onion may reduce symptoms of pain associated with osteoarthritis. So, pop them into the pan while preparing a meal. They also add to the flavor of the food.

Add sweet potatoes, carrots and red peppers
It’s evident that there’s one thing common between these vegetables. They are all brightly colored which is why they are grouped together. These vegetables get their bright- orange and red colors from carotenoids like beta-cryptoxanthin. Foods that have a high amount of this component may help reduce inflammation of the bones. The plant pigments also lend antioxidants to the vegetables, which can and help manage osteoarthritis.

Avoid sugar
Junk food that contains processed sugar can be toxic for those with osteoarthritis. It can induce the release of cytokines which can weaken the bones. It is inflammatory, which means it can also cause the bones to swell and stiffen up. This can increase joint pain. One should avoid regular desserts, pastries, and icecreams. Also, it’s essential to avoid food with artificial sweeteners. So, avoid cereals, sodas, coffees and processed fruit juices. These can worsen the symptoms of osteoarthritis.