The most common form of arthritis, osteoarthritis, occurs when the protective tissue that normally protects the ends of the bones begins to deteriorate. Many people experience osteoarthritis over time. Thankfully, there are steps that you can take to minimize the symptoms of osteoarthritis, including choosing anti-inflammatory foods that can help to slow the progression of the disease.
Here, we'll explore how your nutritional choices can support a comfortable life with osteoarthritis, and how you can work some of these anti-inflammatory foods into your daily diet.
Importance of anti-inflammatory foods for osteoarthritis
While foods and supplements cannot cure osteoarthritis, certain diets can reduce the symptoms of the condition for some people. Inflammation is a common symptom of osteoarthritis that can lead to pain. When you choose to enjoy foods that have anti-inflammatory properties, you may be able to reduce your pain, allowing you to move through your daily activities more easily.
Eating a healthy diet rich in anti-inflammatory foods often naturally leads to lower cholesterol levels, which may help to reduce your risk of developing cardiovascular disease, which has been linked with osteoarthritis. Finally, eating whole, nutrient-dense foods may also help you lose weight, which can help to ease pressure on your joints, lessening your osteoarthritis symptoms.
Omega-3 rich foods for joint health
When eaten as a part of a balanced diet, foods that are rich in omega-3 fatty acids may help to reduce inflammation in the body.
According to registered dietitian Mira Ilic, polyunsaturated fats are key for overall well-being. There are two types of polyunsaturated fats, omega-6s and omega-3s.
Of the difference between the two, Ilic says, "Omega-6s tend to be pro-inflammatory. The American diet has 10 or more omega-6s than omega-3s, so it's important to understand the right balance."
Foods rich in omega-3 fatty acids include:
- Mackerel
- Salmon
- Herring
- Anchovies
- Flaxseed
- Chia seeds
- Walnuts
We need some omega-6 fatty acids in our diets as well, but it's important not to overdo it on foods that are rich in omega-6s, including eggs, mayonnaise, sunflower seeds, canola oil, and safflower oil.
Antioxidant-rich fruits and vegetables
Many studies have shown a connection between a diet rich in antioxidants and a decreased risk of diseases associated with chronic inflammation. You already know that enjoying a healthy diet is key to easing osteoarthritis pain—loading up on these antioxidant-rich fruits and vegetables can help your nutrition plan do even more to ease your symptoms.
Antioxidant-rich fruits and vegetables include:
- Blueberries
- Cranberries
- Artichokes
- Blackberries
- Kidney, pinto, and black beans
- Dark leafy greens
- Strawberries
- Red delicious apples
- Pecans
Keeping these foods on hand and incorporating them into your meal plan whenever possible may help to relieve some of your symptoms and help you feel your best.
Foods high in vitamin D and calcium
Your body needs both calcium and vitamin D to function, and both nutrients help to keep your bones and muscles healthy and strong. Enjoying healthy snacks and meals that are high in vitamin D and calcium can help to lower your risk of bone fractures. When your body doesn't get enough calcium from food, it can pull it from your bones, causing the bones to weaken. Vitamin D helps your body absorb calcium. Both nutrients are crucial in helping you strengthen your bones.
Foods high in vitamin D include salmon, canned tuna, canned sardines, egg yolks, plant-based milks, fortified cereal, and orange juice. Foods high in calcium include cow's milk, cooked collard greens, canned sardines, ricotta cheese, low-fat plain yogurt, Greek yogurt, cooked kale, and oranges.
Incorporating fiber-rich foods to reduce inflammation
Current research shows that a diet high in fiber may help to reduce inflammation, potentially easing your osteoarthritis symptoms. In addition to potentially lowering inflammation-related proteins in the body, enjoying foods high in fiber may also help you lose weight. If you're overweight, weight loss may help to reduce your osteoarthritis symptoms as it eases the pressure on your joints.
Foods that are high in fiber include:
- Oatmeal
- Cornmeal
- Brown rice
- Beans
- Broccoli
- Chia seeds
- Lentils
- Avocado
- Pears
- Apples
- Sweet potatoes
Making anti-inflammatory nutrition an integral part of your osteoarthritis care plan
Changing the foods that you eat to support your body's fight against osteoarthritis symptoms can help you feel your best. In addition to including the foods listed above in your dietary plan, it's also a good idea to avoid foods that can increase inflammation, including red meat, processed meat, margarine, foods with added sugars, fried foods, processed snack foods, and refined grains.
Your doctor may also recommend that you engage in exercise at least a few times each week. According to the Arthritis Foundation, "Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis."
It's also important to see your doctor regularly and follow their recommendations to help you live the happiest, most comfortable life possible.
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