4 nutrients that reduce the discomfort of osteoarthritis

Osteoarthritis affects 15-20% of the Spanish population. It consists of a breakdown of the tissue that covers the joints and the symptoms are inflammation, joint pain, stiffness and loss of mobility. After diagnosis, those affected only receive analgesic and anti-inflammatories of greater or lesser power as treatment.

However, people with osteoarthritis can avoid or reduce the intake of drugs that are not free of side effects by changes in your diet and lifestyle.

How to relieve joint pain and other symptoms of osteoarthritis with food

Studies by Ali Mobasheri and Margaret Rayman, from the University of Surrey (United Kingdom), show that certain foods, rich in certain nutrients, can significantly improve symptoms. Therefore, dietary recommendations should be part of a comprehensive treatment of the disease.

1. Foods with omega-3

Foods with a high proportion of omega-3 fatty acids, such as alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are able to reduce joint pain because reduce the amount of inflammatory substances that the body produces.

Scientists recommend eating oily fish such as salmon, mackerel and sardines, but omega-3-rich plant foods can perfectly provide the 1.5 g daily that is necessary for a positive result.

Foods rich in alpha-linolenic acid are walnuts, flax and chia seeds. In the vegetarian diet these foods should be consumed daily.

optimal portions 5 to 10 walnuts per day, a teaspoon of flax or chia oil or a tablespoon of these ground seeds (you can use a coffee grinder to grind them).

Each of these servings provides a dose of omega-3 above 1.5 g daily.

Mobasheri and Rayman point out that it is also important reduce the consumption of foods that increase cholesterolsuch as red meat and fats of animal origin.

They propose to replace these foods with vegetable proteins (25 g of soy protein) and olive or rapeseed oils.

They also recommend increase intake of soluble fibers such as that provided by oatmeal or apples.

2. Antioxidants are indicated in osteoarthritis

Cartilage degeneration occurs due to the harmful action of chemical agents that contain oxygen called “free radicals” and that are circulating in the body.

The natural defenses against these “free radicals” are antioxidants. They may be nutrients such as vitamins A, C and E or a variety of compounds that are provided by plants.

Vitamin A – in the form of beta-carotene – is abundant in carrots, sweet potatoes, apricots, pumpkins and other yellow foods, orange and green.

Fresh fruits and vegetables are rich in vitamin C, especially the kiwi, citrus fruits, red peppers and black currants.

The nuts and other dried fruits and seeds They are a great dietary source of vitamin E.

3. Vitamin K from green leaves

Mobasheri and Rayman have found evidence that increasing the intake of foods rich in vitamin K may also benefit people with osteoarthritis.

Are foods rich in this vitamin kale, broccoli, spinach, and Brussels sprouts.

4. Vitamin D strengthens bones

Vitamin D, which is synthesized in skin exposed to direct sunlight, is essential for bone health. Although there is no evidence linking supplementation with an improvement in osteoarthritis symptoms, its administration may be advisable, especially when the affected person is older and hardly leaves the house.

In these cases it is advisable to perform a blood test to determine if there is a deficiency of vitamin D (a level above 40 ng/mL is desirable).

More physical exercise

Reducing body weight when it is excessive is another very effective way to reduce discomfort. And exercising strengthens the muscles, which reduces the impact suffered by the joints.

The swimming It is a type of exercise that is highly indicated for people with osteoarthritis, because it does not overload the joints.