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Osteoarthritis is the most common rheumatic disease, affecting over 32 million people in the U.S. With lifespans increasing, the number of persons with this disease is growing. The Centers for Disease Control and Prevention predicts that around 75 million adults will be diagnosed with this disease by 2035. While there is no cure for arthritis, various lifestyle changes can help reduce pain and inflammation. These include physical therapy, regular exercise, losing weight if necessary, and consuming an anti-inflammatory diet. A 2023 study review published in the journal, Nutrients has revealed the ideal nutritional regimen for people with osteoarthritis. Read on to discover these important findings.
Osteoarthritis Results from Inflammatory Processes, Not Just Wear and Tear
In the past, osteoarthritis was presented as a wear and tear disease, unlike rheumatoid arthritis, which was considered an inflammatory disease. As far back as 2011, however, a study published in Nature Medicine by researchers at Stanford University revealed that the development of osteoarthritis was in great part driven by low-grade inflammation. The findings offer hope that by targeting inflammation before it manifests itself in the aches and pains of osteoarthritis, the condition may someday be preventable.
What is An Anti-Inflammatory Nutritional Regime?
The essence of the anti-inflammatory diet is the consumption of whole foods and an avoidance or reduction of refined carbohydrates and processed foods. A wide variety of fruits and vegetables, beans and pulses, nuts and seeds, dark chocolate, and omega-3-rich fatty acids are just a few foods to pursue. Foods to avoid, meanwhile, include desserts, candy, fruit juice, white pasta, bread, and rice, fried foods, red and processed meats, and dairy and processed foods. This diet helps reduce the symptoms of inflammatory conditions and helps to stabilize blood sugar, thus reducing the insulin response. This is vital because insulin can influence the control mechanisms behind inflammation.
Nightshade Vegetables
Nightshade vegetables such as tomatoes, red bell peppers, potatoes, and eggplant, all provide excellent nutrition while remaining low-calorie choices. Observe how they suit you if you have arthritis, however, as they contain solanine, a chemical that has been credited with causing arthritis pain. There is no scientific evidence that proves this, and some experts actually believe that these vegetables can help inhibit arthritis-related pain. Try to observe how you feel after eating them, eliminating them from your diet for a month or two to see if you feel better, and slowly adding them back to your diet, and observing any symptoms that may arise.
Foods and Proportions
The ideal anti-inflammatory diet mentioned above is essentially a Mediterranean-style diet. Consuming moderate amounts of all these foods is the way to go. IF you wish to have precise portions, the Arthritis recommends the following quantities: around three to four ounces of fish per week, around 1.5 ounces of nuts and seeds daily, around nine or more settings (around nine cups in total) of most vegetables or fruit or two cups of raw leafy greens, two to three tablespoons of olive oil, about one cup per week of beans, and around six ounces of whole grains per day. Whole grains are particularly important if you get hungry frequently, as they contain fiber, which fills you up and which also helps create a healthy microbiome in your gut. A healthy gut not only helps keep inflammation at bay but is also tied to good mental health.
Healthy Oils
We have mentioned olive oil, but there are other oils that fit in well with an anti-inflammatory, Mediterranean diet. One of these is flaxseed oil, which is an excellent source of alpha-linolenic acid (an Omega-3 fatty acid). Another is avocado oil, which comprises monounsaturated fats. Avocado oil actually has a higher smoke point than olive oil, making it a better choice for high-temperature cooking. You can also try walnut oil, which is rich in Omega-3s. Walnut oil is unrefined and has a low smoking point, so use it for salad dressings or to drizzle over food, rather than to cook food.
Osteoarthritis is a painful condition affecting millions of people across the globe. As it is now thought that inflammation may contribute to this condition, health experts recommend the consumption of an anti-inflammatory diet to quell symptoms of inflammation. The ideal diet is the Mediterranean diet, which prioritizes fruits and vegetables, legumes, healthy fats, and other foods that can help stave off a host of chronic diseases.
