Osteoarthritis (OA), also called degenerative arthritis, is the most common type of arthritis which is developed mostly through age. In this, the smooth cartilage that cushions the joint breaks down and the bone beneath the cartilage also hardens. These changes cause pain, swelling and movements in the joint. The most common reason for Osteoarthritis (OA) is attributed to family history, being overweight or obesity, past joint injury and joint overuse.
Some people with little damage have a great deal of pain and some people with a lot of damage have little pain. Pain cannot be related to the degree of damage. Osteoarthritis pain is often at its worst when bone rubs against bone after cartilage is gone.
So now, imagine you are in so much pain that you cannot stand and now you are 13 years old. That is right, it sounds like a dream come true! This article is a summary of current and evidence based research for nutrition on osteoarthritis.
Fresh vegetables and fruits have plenty of fibre along with vitamins, minerals and other antioxidant properties. Research suggests that fibre lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. Foods which have carotene, like carrots, red capsicums, spinach, green leafy vegetables, pumpkin, sweet potatoes and fruits like apricots, papaya, mangoes, berries. Consume 2- 3 fresh fruits and 5 different vegetables a day.
In particular citrus fruits which are rich in vitamin C like oranges, lemon, lime, mandarin, kiwi, amla are protective from inflammation. Reduce all processed foods including fried and bakery foods as well. Samosa, pakora, patties, pastries, deep fried pooris, chips, cookies, bhujia, mixture, crisps and other snacks are unhealthy fats. Research suggests that fried foods especially unhealthy fats are linked to inflammation. Say a big no!
Consume anti-inflammatory Omega 3- Cold water fish, oily fish are excellent sources of EPA and DHA which reduce joint pain and swelling. If you are a vegetarian, you can opt for chia seeds, flaxseeds, walnuts, pecan nuts, kale, spinach and sesame. Research has shown that consuming 300gm cooked fish a week is beneficial in osteoarthritis. Make sure your fish is baked, steamed or cooked in a pan and not deep fried. Eat variety of grains. When I say grains, it doesn't mean you have to solely eat a gluten free diet, think about natural grains like quinoa, millets like ragi, jowar, bajra. These grains are rich in calcium, iron and fibre. Intermingle your chapatti’s or bread with these high fibre grain flours.
A study published on Arthritis & Rheumatism in 2013, revealed that a compound called sulforaphane found in cabbage and broccoli can slow the progress of Osteoarthritis and the destruction of joint cartilage. If you lose 10% of your initial weight, it is suggested that your progression of Osteoarthritis will slow down. I suggest gaining weight in arthritis is like adding extra weight on your chair with a broken leg.
Some people opt for medical treatment for solving their pain, while others go for ayurvedic, naturopathy, acupuncture and other traditional medicine.
The writer is an accredited Practising Dietitian, Australia, Singapore & UK, Accredited Sports Dietitian, Diabetes