Follow a Healthy Eating Pattern for Osteoarthritis Prevention and Management

Arthritis is painful regardless of where it strikes. It reduces your quality of life in that something as simple as tying your shoes is full of pain. There just is no easy remedy or quick fix for the pains of osteoarthritis which is the most common type of arthritis. Arthritis is more common with age. In this article I discuss some ways to fight back.

If you carry more weight than you should, the first course of action of fighting back is to lose excess pounds. The development and progression of arthritis can occur in the weight-bearing joints such as knees and hips when you carry too much weight. It stands to reason that if you are overweight your hips and knees are more apt to just break down from the extra load. Try carrying several bags of groceries and you will find your arms can only tolerate so much weight  until you just lose your grip and drop what you are carrying. The same goes for when you carry too much weight, your hips and knees are going to work double time and more to keep you mobile eventually breaking down the cartilage around them and ending up in the development and progression of arthritis. 

Research suggests a restricted-calorie diet for weight loss combined with regular exercise are the most effective tools you can use for reducing arthritis-related symptoms and functioning limitations.

Consider this: 

Every pound of excess weight you lose provides several pounds of load off the knees and hip joints. Studies suggest it takes a 5% to 10% weight loss to produce significant improvement in arthritis symptoms. The more weight  you lose generally produces less pain and physical limitations as you walk and perform other important functions during the day.

Obesity also increases inflammation pathways in the body, which adds to your pain and discomfort. Because of this fact, researchers think they will eventually find reduction in weight even improves non-weight-bearing joints in the upper extremities such as the hands. Observational studies already suggest obesity is associated with increased risk of hand arthritis.

Follow a Mediterranean Diet that focuses upon:

• whole grains
• vegetables
• fruits
• legumes
• nuts
• fish
• and olive oil

Recent research suggests the above regimen may support good joint health. 

In addition certain dietary fats may support joints. In observational studies it was found a higher intake of saturated fat is associated with greater arthritis progression in the knees over a four year follow-up. Higher intake of monounsaturated and polyunsaturated fats was associated with reduced arthritis progression and was shown on structural changes in x-rays.

Find higher quantities of polyunsaturated and monounsaturated fats in:

• vegetable oils like soybean, canola and olive oils
• nuts
• seeds
• avocadoes
• fatty fish (salmon or tuna)

Eat the healthy fats and fat sources in place of less healthy fats. Don't add them to your diet without eliminating the bad fats.

Some good news for me and you as well is that observational studies suggest women who drink milk frequently, either fat-free or low-fat, combined with a higher dietary calcium intake may have a slower rate of arthritis progression. It could be that people who drink a lot of milk are healthier in general and is the cause for the slower arthritis progression. 

Milk is also typically enhanced with Vitamin D. Vitamin D has shown beneficial in arthritis management.

In conclusion, the two best ways to prevent and/or manage osteoarthritis is to:

• eat healthy nutrient-rich foods
• and manage your weight

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.