Joint pain: This diet works for osteoarthritis

Osteoarthritis is the most common of all joint diseases. The protective layer of cartilage is destroyed and bone rubs against bone. There is pain, swelling, joint wear and stiffness. In the fight against inflammation, a change in diet can provide valuable help in the case of osteoarthritis. We explain the most important rules of the osteoarthritis diet.

If the cartilage can no longer adequately protect the joint, the constant friction leads to inflammation, which causes symptoms such as swelling and severe pain in those affected. As the disease progresses, the joints stiffen and wear out the joints. The hands, knees and hips are particularly affected.

Proper nutrition for osteoarthritis

In addition to medication, physiotherapy, muscle building and surgery, the right diet can alleviate pain. Many foods contain anti-inflammatory agents that are beneficial for the joints. Other foods, however, are inflammatory, such as the arachidonic acid contained in meat.

Being overweight puts a heavy burden on the joints

If you pay attention to a healthy and balanced diet, you not only provide your body with valuable nutrients, but also prevent obesity. This has a positive effect, because loads of fewer kilos on the joints put less strain on them. In the case of osteoarthritis, the metabolism should definitely be boosted and body weight reduced.

Joints need nutrients

Regular exercise not only declares war on fat cells, it also promotes blood circulation. This supplies the joints with important nutrients and oxygen. It is best for the patient to discuss with their doctor which type of movement and which intensity are suitable for the severity of the arthritis.

Cigarettes and alcohol promote inflammation

Osteoarthritis patients repeatedly report that adhering to a certain diet plan helps them with pain and other side effects of rheumatic disease. The most important thing is to give up cigarettes and alcohol. These luxury foods have a negative effect on blood circulation and oxygen supply and are inflammatory.

Diet for osteoarthritis: it is better to avoid red meat

You should also be careful when eating meat. According to the German Arthrosis Foundation, meat and sausage products can trigger inflammatory flare-ups in the joints and worsen joint pain. Osteoarthritis sufferers report a worsening of symptoms, particularly with pork, beef and lamb.

The fatty acids it contains, such as arachidonic acid, which promotes inflammation, cause problems for the joints. Arachidonic acid is one of the unsaturated omega-6 fatty acids. From this the body forms so-called eicosanoids. Eicosanoids have an influence on the hormonal and inflammatory processes in the body and can promote inflammatory reactions such as osteoarthritis or rheumatism. Poultry and fish, on the other hand, are well tolerated by many osteoarthritis patients and are better suited for osteoarthritis diet.

Reduce eggs and dairy products

Even after eating eggs, osteoarthritis patients often see their symptoms worsen. Foods like white flour, sugar, milk, cheese and dairy products also have a negative impact on many. Dairy products should rarely be on the menu, especially because of the unhealthy arachidonic acid they contain. Coffee and black tea should also only be consumed in moderation.

Fruit and vegetables: eat as colorful as possible

But not only doing without diet brings success in the fight against pain. Even those who increasingly include certain foods in their nutrition plan can do something good for their joints. Fruit and vegetables form the basis for this. Those who eat as colorfully as possible provide their body with important vitamins, minerals and trace elements.

Vitamins A, C and E are good for the joints

According to the German Arthrosis Foundation, vitamins A, C, E and beta-carotene as well as the trace element selenium have anti-inflammatory effects in the body. Vitamin C is abundant in fruits. Vitamin E and healthy fats can be found in nuts, vegetable oils, and seeds. Orange and red vegetables like carrots, tomatoes, and peppers contain plenty of beta-carotene. These can be processed very well in a salad, for example. The body gets plenty of selenium from legumes and nuts, but also from cold-water fish such as herring, halibut and trout. But foods that are rich in calcium, such as broccoli, are also important components of the diet.

Incorporate omega-3 fatty acids into your diet

The intake of linolenic acid, a valuable omega-3 fatty acid, can also work against the inflammation. It is found in abundance in soy, rapeseed, walnut and linseed oils. The right seasoning of food also has positive effects: Garlic, onions, ginger and fresh herbs are full of valuable secondary plant substances. Studies have shown that these have anti-inflammatory effects and prevent joint problems.

Season properly, but in moderation

In addition, anti-inflammatory spices such as coriander, nutmeg and cumin can relieve joint pain in many osteoarthritis patients. However, the following applies here: a lot doesn't help much. More than a knife tip per spice should not be consumed per day. In fact, nutmeg is poisonous in large quantities.

Table for nutrition in osteoarthritis: The osteoarthritis diet

RecommendableNot recommended
plenty of fruits and vegetablesAlcohol and nicotine
Herbs, garlic, onions, gingerRed meat
Coriander, caraway seeds, nutmegDairy products, eggs, animal fats
Legumes, nuts, seedsWhite flour and wheat products
Vegetable oils, herring, trout, halibut, cold water fishSweets and industrial sugar
Potatoes, whole grain bread, brown rice, whole grain productsCoffee and black tea

Despite all dietary recommendations for joint pain

Every patient has to find out a little bit for himself what is good for him and what is stressful for his joints. Every body reacts differently to the different substances. Nevertheless, the following applies: the more colorful and fresher you eat, the greater the chances of success that the joint problems will subside.

You shouldn't expect miracles from a special osteoarthritis diet. It can only relieve and prevent pain and inflammation, but not cure osteoarthritis. According to the German Arthrosis Foundation, in most cases it is not possible to do without complementary medical treatments.

Important NOTE: The information is in no way a substitute for professional advice or treatment by trained and recognized doctors. The contents of t-online cannot and must not be used to independently make diagnoses or start treatments.