Diet is very important for people with osteoarthritis because certain nutrients help relieve symptoms.
- Osteoarthritis is a chronic joint disease characterized by destruction of cartilage and adjacent tissues, which causes pain, stiffness and loss of function.
- Adopting a healthy and balanced diet helps reduce inflammation and therefore pain linked to the disease.
- Polyphenols, micronutrients found in carrots or grapes, reduce inflammation.
Ten million French people are affected by osteoarthritis, according to the National Institute of Health and Medical Research (Inserm). This chronic joint disease is characterized by destruction of cartilage and adjacent tissues, which causes pain, stiffness and loss of function in those affected.
Include more omega-3, polyphenols and vitamin D in your diet
Treatments aim to slow the progression of the disease and relieve symptoms. Management consists of losing weight if necessary, and changing certain lifestyle habits, such as practicing physical activity or adopting a balanced, anti-inflammatory diet.
In fact, certain nutrients reduce inflammation. This is the case of omega-3 fatty acidswhich is found in fatty fish – such as herring, bluefin tuna, mackerel, etc. -, rapeseed, soybean, flaxseed oils, nuts and seeds such as almonds, cashews , hazelnuts, etc.
According to Vidal“it seems that a diet rich in this type of fatty acids [acides gras oméga-3 issus des poissons et l’acide gamma-linolénique] can reduce the body’s production of certain substances responsible for symptoms of inflammation, inflammatory prostaglandins. Several studies are being carried out to evaluate this hypothesis which remains to be demonstrated.”
Polyphenols, anti-inflammatory micronutrients, should be included in the diet of people with osteoarthritis. It is found in carrots, red fruits, grapes, nuts, black olives and also green tea!
Vitamin D is also very important for people who suffer from osteoarthritis. “Large studies have shown that people with sufficient vitamin D intake suffer less from osteoarthritis of the knee or hip, explains Kirsten Scheuer, nutritionist, to the Swiss League Against Rheumatism. Vitamin D is an essential micronutrient for bones, muscles and cartilage.”
Every day, an adult should consume 15 micrograms of vitamin D, according to the National Agency for Food, Environmental and Occupational Health Safety (ANSES). Daily needs are generally covered by two natural routes: exposure to the sun (15 to 20 minutes per day) and diet, with rich foods such as fatty fish, mushrooms (chanterelles, porcini mushrooms and morels), egg yolk, dark chocolate, etc.
Reduce pain related to osteoarthritis
According to this study, sulforaphane would slow the progression of osteoarthritis. This compound is naturally present in broccoli, which should therefore be consumed if you suffer from this disease.
“The foods recommended in the anti-inflammatory diet are rich in fiber, explains Laëtitia Proust-Millon, dietician-nutritionist, to Health magazine. These slow down digestion and promote satiety. Foods also have a low glycemic index, which helps prevent hyperglycemia. The feeling of hunger therefore returns much less quickly.” This balanced, anti-inflammatory diet therefore helps reduce pain and maintain weight.
