Ever wondered food can help you ease your osteoarthritis pain along with medical treatment and balanced lifestyle? Diet plays a very important role in managing many kind of diseases, listed below is the list of foods, which will help you in dealing with joint pain. These foods will not completely eliminate the pain but will help in reducing it.
Omega 3 Fatty acids
They work to reduce inflammation by suppressing the production of cytokines and enzymes that wear away the cartilage. You can find them in, fish oil and cod liver oil, salmon, mackerel, tuna, sunflower seeds, spinach and walnuts. Omega 3 fatty acids help in reduction of tenderness in joints and decrease morning stiffness.
Vitamin C is one of the important nutrients that is responsible for producing collagen, a major component of cartilage. It works with Vitamin E to stabilize free radicals. A deficiency of vitamin C can lead to the development of weak cartilage. You can easily meet the vitamin C sources from guava, papaya, oranges, pineapples, bananas, strawberries, lemons, kidney beans, cauliflower, and red peppers. However researchers at Duke University found that the long term, high dose of vitamin C supplements may worse osteoarthritis. Men need 75mg and men require 90 mg to meet their vitamin C requirement.
Vitamin D regulates the formation of bone and the absorption of calcium and phosphorus. In osteoarthritis bones become fragile and to maintain the bone health and avoid fractures vitamin D is very essential. The best source of vitamin D is direct exposure to sun early morning and part from that egg, fishes and cod liver oil also gives you enough vitamin D. You can also take supplements but don’t forget to consult your doctor before actually popping those pills.
Researchers have found out that extra virgin oil has a compound called oleocanthal which acts similar to the anti – inflammatory drug ‘ibuprofen’. Moreover, olive oil also contains monounsaturated fat, which protects the body against inflammation and also prevents accumulation of fats in arteries. You can use different types of olive oils for cooking purpose. Since oil is priced higher than normal cooking oil, you can use it for particular dishes. “Combination oil works best for osteoarthritis”, says Dr. Archik, Orthopedic Surgeon, specialist in Joint Replacement. “1/3rd of til, sunflower and groundnut oil is best to use”, adds Dr. Archik.
Green Tea: Green tea has powerful antioxidant properties. Several studies have found out that green tea helps in protecting cartilage breakdown caused due to osteoarthritis. Green tea has compound called polyphenol epigallocatechin gallate (EGCG) which relives pain; prevents abnormal bone growth and helps in building cartilage.
Ginger & Onion: Ginger and garlic which you use daily can be a lot beneficial in treating osteoarthritis pain. Ginger contains chemical called gingerols, which is very effective in treating inflammatory pain. Quercetins, an antioxidant in onion help in reliving the inflammatory pain.
Some tips to manage osteoarthritis:
- Maintain a steady weight. Your weight shouldn’t put strain on your knee joints.
- Have a balanced diet and a good sleep.
- Always maintain a good posture while sitting, walking or sleeping. Your doctors will help you with correct postures which help in avoiding pressure on various joints of your body.
- Don’t lift heavy objects which can put pressure on your joints and lead to pain. Ask for help instead of lifting by yourself.
- Strengthening muscles exercises help a lot to increase muscle strength and also protect your joints.
- Go for walk regularly.
- Have a positive attitude. Positive attitude will help you in long run in coping with osteoarthritis.
With proper medical care, changing certain dietary habits and by modifying your lifestyle you can deal with osteoarthritis and manage the pain!