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.
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
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.
References:
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.
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
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.
References:
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.
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