Diet and Osteoarthritis: How Food Can Help With Osteoarthritis?

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Stressed with aching joints? There is something simple that you haven’t known about food; something that can turn out to be your real answer to your joint pain. This article will show you how healthy eating habit can help you ease your osteoarthritis pain. There are

Joint health

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several nutrients found in the food we eat which can benefit all those suffering from osteoarthritis. These nutrients can alleviate inflammation, joint pain and even repair the cartilage. Evidence from various research studies shows that vitamin C have the ability to minimize the loss of cartilage which is responsible for the progression of osteoarthritis. On the other hand, vitamin E is another very strong antioxidant which can also relieve people out of osteoarthritis pain.  Studies based on population show that there is a link between low levels of vitamin and progression of OA. Vitamin C on its part is thought to bolster the joints making them strong to bear extra weight.

Various clinical studies show that consumption of omega-3 fatty acids, shogaols and gingerols may help relieve the swelling and tenderness of osteoarthritis. Other evidence from clinical studies has also suggested that even consumption of pineapple can possibly have some positive effects on osteoarthritis. It is thought that the enzyme bromelain found in pineapples is able to alleviate swelling brought by OA; and this is due to its anti-inflammatory activities.

Due to the fact that OA is more prevalent in women than in men, some experts have suggested that some forms of oestrogen may worsen the situation instead of improving it. So, these experts have a belief that phytoestrogens may hinder the possibility of natural estrogen causing OA. You can get lots of estrogen soy foods; therefore to avoid progression of OA you need to avoid excess intake of these food.

Diet and Osteoarthritis

It is very important for everyone to eat a well-balanced diet.  But if you are suffering from OA, a well-balanced diet is a must if you want your symptoms to subside. Though, there is no specific balanced diet recommended by experts, choosing a well-balanced diet for yourself is an important thing you can do. A swell balanced diet has lots of benefits which may include maintaining a normal weight, reducing inflammation, and building of strong cartilage; both are very essential in people suffering from OA.

Best Stretches for Arthritis Morning Stiffness

Morning parts of the day is the most difficult part of the day for those affected by OA.  It is always a common complaint among these patients to complain about stiff joints or painful joints. Though stressful, doing some aerobics in the morning before you embark on other business can give the much needed boost. Exercises can take a few minutes to get your pain subside. For better results, you need to do these exercises every day. The following are a few tips on diet that can help you ease your OA pain.

Cut Extra Calories

Weight is the major obstacle to preventing and managing OA. Evidence from various studies has shown that OA patients, who cut down on their extra weight, end up easing up their OA symptoms. In fact losing extra weight when suffering from OA will make the symptoms of this condition to subside. Avoid eating lots of calories and instead try to eat more plant foods.

Eat More Fruits and Vegetables

Diet and Osteoarthritis

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Vegetables and Fruits are always a healthy choice of food. In addition to being a good choice, these diets contain antioxidants which are good in dealing with OA symptoms. Some vegetables and fruits such as shallots, apples, onions, and strawberries contain antioxidants which can help reduce joint pain and inflammation.

Add Omega-3 Fatty Acids

Omega-3 fatty acids are substances that have been proved to have the ability to relieve joint pain and at the same time are able to decrease morning stiffness. Their work is based on the principle of reducing joint inflammation in the body. You can add omega-3s to your diet by taking two 3-ounce servings of fatty fish every week. Best sources of these acids are mackerel, herring, tuna, trout, salmon and sardines.

Use Olive Oil in Place of Other Fats

Some studies have found out that there is a compound in olive oil known as oleocanthal which is good in preventing inflammation.  Their way of working is in the same way that NSAIDs do. You can get lots of oleocathal by eating those Olive oils with the strongest flavor. Small amounts of olive oil can have the same impact as lots of amounts of ibuprofen. But one problem with other oils is that they might also add calories to your weight. To avoid addition of calories by olive oils you need use olive oil in place of other fats.

Get Enough Vitamin C

Vitamin C is a key element for joint health, and it helps to build connective tissue and collagen. By eating lots of vitamin C is the best way of instilling this nutrient into your body. Strawberries, broccoli, cabbage, Citrus fruits, red peppers and kale are also good sources of vitamin C. the recommended amount of vitamin C consumption is 90 mg a day for men and 75 mg a day for women.

Watch High Cooking Temperatures

It has been noted that Meat cooked at high temperatures can produce compounds responsible for inflammation in the body. Inflammation is thought to be caused by compounds known as AGES (advanced glycation end products).  AGEs are sources of conditions such as heart disease, arthritis and diabetes. Though found naturally in our bodies, AGES are found in lots of amounts in some foods and eating more of these can make you at risk of raising the levels of these compounds in the body. Cutting back on broiled, grilled, fried and micro waved meats can help you reduce the levels of AGES in the body. Alternatively, you can reduce the levels of AGES by reducing the amounts of processed foods that you eat.


Kowsari B, Finnie SK, Carter RL, et al. Assessment of the diet of patients with rheumatoid arthritis and osteoarthritis. J Am Diet Assoc 1983 Jun;82(6):657-9. 1983.

Cleland LG, Hill CL, James MJ. Diet and arthritis. Baillieres Clin Rheumatol 1995 Nov;9(4):771-85. 1995.

McAlindon T, Felson DT. Nutrition: risk factors for osteoarthritis. Ann Rheum Dis 1997 Jul;56(7):397-400. 1997.

About the Author

Churchill Otieno, holds a degree in Communications and Public Relations. He is truly passionate about helping others and writing articles on health for more than two years with interest on Bone, Joint health, Arthritis etc. He believes everyone has the right to create a healthy and balanced life that is meaningful to them. Read more about his contributions & get latest updates on joint pain at

Article Disclaimer

All content on this blog is provided as general information on topics including but not limited to, exercise, weight loss, dieting, health, wellness and other related subjects.   The articles, and any linked materials are not provided as medical advice and they shouldn't be construed as being so. If for any reason the reader or other person has any medical concerns, he, she or they should consult with a appropriately-licensed physician or other health care provider.   Never disregard getting professional medical advice and you should never delay in seeking it because of something you have read on this blog or in any materials that have been linked to.   If you think or have concerns that you might have a medical emergency, call your doctor or your local emergency contact number immediately.   Views expressed on this blog and website definitely have no relation to those of any hospital, practice, academic or other institution with which the authors are affiliated.

Author: RJ

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