Osteoarthritis & Nutrition
According to NutritionMD, obesity increases the risk for osteoarthritis and a reduction in body fat can reduce symptoms. In addition to weight loss, proper nutrition supports the body's functions and systems. But it's important to keep in mind that nutrition is only a portion of the solution.
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Facts
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Osteoarthritis affects more than 27 million Americans and women over 50 are at greatest risk of contracting the condition, according to the Arthritis Foundation. Osteoarthritis sets in when the cartilage protecting the ends of the bones begin to deteriorate. This causes stiffness, pain and loss of motion. Osteoarthritis can affect the hands, knees and hips. Risk factors include heredity, being overweight, lack of physical activity, aging, joint injury, nerve injury, and repeated overuse of the same joint.
Vitamin C
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Vitamin C has properties that protect cartilage from deteriorating and helps rebuild it. Spark People states that the antioxidant properties of vitamin C destroy free radicals that damage cartilage, and it produces collagen and proteoglycans, two major elements in the development of cartilage. The recommended amount of vitamin C for osteoarthritis is 200 mg, according to Spark People. You can get your fill through supplements or foods. The best food sources include pineapple, oranges, strawberries, fresh pineapple juice, cantaloupe, bell peppers, cauliflower, and green leafy vegetables.
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Vitamin D
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Vitamin D is vital to joint function. It promotes proper bone structure and calcium absorption that are important to strong bones. A deficiency of vitamin D leads to degenerating cartilage. Sunlight is the best source of vitamin D. Try to get 10 minutes to 15 minutes of sunlight to your face, arms and legs. Supplements are also an option, especially if you're not getting enough from fortified vitamin D foods such as tuna, salmon, pure cod liver oil, mackerel and sardines. Although dairy products have vitamin D, they're not beneficial for those with osteoarthritis because they worsen symptoms, according to Health 4 You.
Omega-3
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Omega-3 fatty acids reduces inflammation of the joints. Cold water fish contain high amounts of omega-3 such as salmon, halibut, tuna, and sardines. Other omega-3 foods include pecans, walnuts, flaxseed, almonds, tofu, soybean oil, olive oil, canola oil, and flaxseed oil. Try to eat fish at least twice a week. The oils can be used on salads. All the oils, except flaxseed, can be used for cooking. Flaxseed loses its healing properties when exposed to heat.
Foods to Avoid
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Foods you should avoid that can aggravate osteoarthritis include salt, fried foods, dairy products, red meat, peppers, eggplant, tomatoes and white potatoes. Although chili peppers and tomatoes are rich with vitamin C, these foods also contain solanine that cause muscle pain, according to Health 4 You. Foods with solanine are also known as nightshade foods that are known for causing problems with nerve-muscle function, digestion and joint function.
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