Osteoarthritis of the hands: “Food does indeed play a role in prevention”

– Why Doctor: What is the link between diet and osteoarthritis?

Géraldine Faure: As a reminder, osteoarthritis is characterized by destruction of the cartilage, inflammation of the membrane that lines the inside of the joint and remodeling of the bone layer located directly under the cartilage. To reduce the pain and stiffness associated with the pathology, it is necessary to reduce the inflammation. Problem: Some foods tend to have inflammatory properties that increase symptoms. So, you have to be careful what you eat. But beware, there are no foods to ban, it’s all about balance.

– What are the foods to avoid in case of osteoarthritis of the hands?

When you have osteoarthritis of the hands, it is not recommended to consume ultra-processed products, because these foods created by manufacturers are often too rich in added sugars, low-quality fats, cosmetic and economic agents. (ACE) and ultra-transformation markers. In the list of pro-inflammatory foods, there are also refined flours (white bread, white pasta, etc.), red meat and cold cuts. In the case of osteoarthritis, it is also better to avoid heavy cooking (frying, grilling, etc.) and favor cooking over low heat. As far as drinks are concerned, we make sure to limit sugary drinks such as sodas, fruit juices and to consume alcohol in moderation. These foods not only have a reduced nutritional value, but they also have a high inflammatory index, which increases the symptoms of osteoarthritis, especially pain.

– What are the preferred foods?

The key is to eat real products and limit those that are ultra-processed. We must therefore return to raw foods that are processed at home. We turn to a diet with a high nutritional density with fruits and vegetables, fish (including one oily fish/week), eggs, meat (prefer poultry), oilseeds (almonds, walnuts, etc.), rapeseed oil, whole grains and spices (turmeric, ginger, cinnamon, etc.). In the modern diet, we tend to consume more foods with a high omega-6 content, which promotes inflammation. Thanks to the listed foods, which are rich in omega-3, antioxidants and fiber, we come to counterbalance. As a reminder, omega 3 and 6 are so-called essential fatty acids, that is to say that the body cannot manufacture them itself and that they are necessarily brought in through food. In terms of drinks, we must favor water, because cartilage is made up of 70% water.

– If you had to make a menu for an adult suffering from osteoarthritis of the hands, what would their meals consist of?

For breakfast, he can eat one or two slices of wholemeal bread, a little raw butter, whole fruit and yogurt. For lunch, you first put vegetables on half your plate, for example pan-fried zucchini, poultry with curry and garlic, starchy foods, such as basmati or brown rice or potatoes sweet, on a quarter of the plate, and for dessert, if you still have an appetite, you can enjoy a small piece of cheese and a piece of fruit. In the evening, in order to vary and diversify the meals, it is advisable to consume raw vegetables and vegetable proteins. For example, you can eat a salad made with quinoa, carrots, tomatoes, cucumbers and feta. For dessert, a fruit (raw or cooked) could be appropriate in balance. Of course, this menu is to be adapted to each according to appetite, tastes and desires.

– To be able to slow the progression of osteoarthritis and relieve pain, patients must adopt good eating habits. But how do they keep them?

According to several studies, the brain needs 21 days, or 3 weeks, to adopt a new habit. That’s exactly the duration of our specialized cure in rheumatology. At the end of the stay, patients who have adopted a balanced diet have every chance of perpetuating these new eating habits at home.

– Dash, ketogenic, flexitarian… What diet is recommended for people with this joint disease?

In case of osteoarthritis, the Mediterranean diet is recommended. It is characterized by its food variety and its richness in foods of plant origin, which have antioxidant, anti-inflammatory properties and are rich in protective compounds. Also, unlike other diets, no food groups are removed in this one.

– In order to reduce joint pain, should we lose weight?

In overweight people, adipose tissue secretes mediators, which increase sensitivity to pain, as well as pro-inflammatory molecules, which only worsen joint damage. Research has shown that a 10% decrease in body weight leads to a 50% reduction in osteoarthritis pain.

To lose weight, you have to adapt the diet to each person. In order to know if these are the right quantities for each, it is necessary to find the feeling of satiety. At each meal, it is advisable to eat calmly and slowly, for example for 20 to 30 minutes. Another recommendation: chew the food well to make a porridge, this will promote the feeling of satiety and allow better digestion. As a reminder, poor digestion promotes inflammation.

– Is it possible to prevent osteoarthritis of the hands?

Diet does play a role in the prevention of osteoarthritis. However, the chronic inflammation that induces osteoarthritis is caused by several factors. Clearly, if you eat a balanced diet, but smoke, sleep poorly, do not practice physical activity, you can still suffer from osteoarthritis. It is the overall lifestyle of the patient that is important and that will allow him to feel better.