Osteoarthritis is a condition that causes joint pain. It commonly affects the large joints such as the knees and hips but frequently occurs in the hands, the base of the big toe and the spine.
It is an inflammatory condition that affects the whole joint: this inflammation occurs when chemicals are released into the blood stream, targeting affected tissues.
These chemicals can cause common symptoms of inflammation (redness, swelling, and pain) and can contribute to the deterioration of cartilage in the joints. Cartilage breakdown and inflammation can lead to ongoing pain, discomfort and a reduced quality of life.
Osteoarthritis may run in families or can develop because of injury and often affects people later in life. There is currently no cure for osteoarthritis, so treatment options are generally limited to the management of pain and symptoms. But there are dietary strategies that may help ease its symptoms.
An anti-inflammatory diet
Foods contain properties that can either help to improve or reduce inflammation or can promote inflammation (causing greater swelling and pain). The right diet can help improve osteoarthritis in numerous ways. A balanced, nutritious eating plan will give the body the nutrients it needs to prevent further damage to the joints, which is essential for anyone living with osteoarthritis. An anti-inflammatory diet will be made up of many foods that have anti-inflammatory properties; the key focus of this diet is to consume wholefoods and healthy fats, and limit consumption of processed and refined foods.
Let’s look at some of the important foods to include in an anti-inflammatory diet:
Omega-3 fats
Omega-3 fats found in oily fish have anti-inflammatory properties that may well be of benefit in osteoarthritis. Aim to consume two portions of oily fish per week from fish such as sardines, mackerel, pilchards, herring or salmon. If fish is not for you, consider a daily fish-oil capsule. If you are vegetarian or vegan, omega-3 fats can be found in flaxseeds, hemp seeds, chia seeds, walnuts and rapeseed oil. You will also be able to find vegan omega-3 food supplements.
Dairy
Dairy products such as milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms. Dairy also contains essential proteins that can help build muscle and support growth and repair in the body.
Dark leafy greens
Dark leafy greens are rich in vitamins A, C, and K: these compounds are also known as phytonutrients and antioxidants. They are also high in calcium, which makes up most of the structure of our bones. Aim to eat at least one portion of dark leafy greens every day from sources including spinach, kale, broccoli, Brussels sprouts, bok choy, Swiss chard, and collard greens. Did you know that broccoli also contains a compound called sulforaphane, which researchers believe could help to slow the progression of osteoarthritis?
Garlic
Scientists believe that a compound called ‘diallyl disulfide’ in garlic may work against the enzymes in the body that damage cartilage. While more research into the benefits of garlic for existing osteoarthritis is necessary, it may be another food to include more of in your diet to help manage symptoms.
Nuts
Nuts contain calcium, magnesium, zinc, vitamin E, and fibre. Some also contain an Omega-3 fatty acid called alpha-linolenic acid (ALA). Consider adding walnuts, almonds, pine nuts and pistachios to your diet to further help support your joint health.
Gut health and dietary fibre
Fibre has an important role in helping to manage arthritis symptoms because of its anti-inflammatory properties in the intestine. Consume a wide range of fruits, vegetables, beans, pulses, nuts, seeds and wholegrains. This will provide a good level and diversity of gut bacteria and will also help with weight loss if weight management is an issue for you: being overweight places more strain on the joints and can exacerbate symptoms of arthritis.
Antioxidants
Antioxidants such as vitamins A, C, and E protect the body from damaging oxidation or ‘oxidative stress’ which may be involved in the development and progression of osteoarthritis. Aim to eat at least 5 portions of colourful fruits and vegetables every day.
Green tea
Green tea contains high levels of phytonutrients known as polyphenols. Polyphenols are antioxidants that experts believe may be able to reduce inflammation and slow the rate of cartilage damage.
Vitamin D
Vitamin D is essential for bone and cartilage health. Studies have shown that it may have a positive effect on muscular strength and balance, particularly quadricep strength.
Sunlight is the primary source of vitamin D and so in the Northern hemisphere it can be difficult to get enough vitamin D during the darker months. Public Health England recommend that everyone considers taking a vitamin D supplement October to March in the UK.
Whilst some Vitamin D can be obtained from dietary sources, supplementation may be a good idea for anyone suffering with arthritis.
Vitamin K
Vitamin K plays an important role in making bone and cartilage. Sources include dark leafy green vegetables, vegetable oils and cereal grains. Smaller amounts can be found in eggs, chicken, and some meats. Certain fats and oils (e.g. olive oil) contain small amounts of vitamin K and may also help its absorption from foods.
The Mediterranean diet
The Mediterranean diet is an overall approach to eating which may help reduce the inflammation that contributes to the symptoms of osteoarthritis. Following the Mediterranean diet involves consuming plenty of fruits and vegetables, whole grains, legumes, fish, yogurt, and healthy fats, such as olive oil and nuts.
Foods to avoid
Some foods contain substances that actively contribute to inflammation in the body. It is best to avoid or restrict these types of foods:
Sugar
Certain processed sugars can prompt the release of inflammatory messengers in the body. Watch out for ‘hidden sugars’ added to sweetened beverages such as carbonated soft drinks, sweet-flavoured teas and coffees and some juice drinks as well as highly processed foods. Become a label expert: reading labels on food and drink can help you monitor your sugar intake more accurately.
Refined carbohydrates
Refined carbohydrates fuel the production of compounds called Advanced Glycation End (AGE) oxidants. These can stimulate inflammation in the body. Examples of refined carbohydrates include white bread, white pasta, white rice, potato chips/crisps and cakes and pastries. Opt for wholegrain bread, brown pasta and brown rice where possible, and minimise your intake of nutrient-poor foods such as crisps, cakes and biscuits.
As you can see there are a wide range of foods and nutrients which can help to improve the symptoms of osteoarthritis. By taking some of these positive dietary steps, you can help manage symptoms of arthritis through nutrition.
For even more support, discover Joint Active – a unique combination of vitamins, minerals and botanicals specially formulated to support joint health and flexibility.
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