Food choices for people with osteoarthritis

Osteoarthritis is a fairly common type of arthritis or arthritis. Inflammation causes various annoying symptoms that generally require medication to overcome it. However, osteoarthritis medication alone is not enough to treat this disease. People with osteoarthritis also need to balance it with certain foods to help deal with it.

As for implementing this diet, people with osteoarthritis need to pay attention to foods that are good for consumption and those that need to be avoided. Check out this article to find out more about these foods.

List of foods that are recommended for people with osteoarthritis

Food is not proven to cure osteoarthritis. However, certain foods can reduce inflammation, strengthen bones, boost your immune system, and maintain your weight, which can help treat your osteoarthritis and its symptoms.

The following is a list of foods that have this function, so they are often recommended for consumption by people with osteoarthritis:

1. Salmon

Salmon contains omega-3 fatty acids which can help reduce inflammation and joint pain, as well as shorten the duration of joint stiffness in the morning, which is commonly felt by people with osteoarthritis. You can eat salmon twice a week to get these benefits.

Not only salmon, other types of fish are also high in omega-3 fatty acids, so it can be another option for you, such as tuna, mackerel, and herring.

2. Blueberries

The group of berries, including blueberries, is one of the recommended foods for people with osteoarthritis. A study published in the journal Nutrients in 2019 states that daily consumption of blueberries can help reduce pain, stiffness and difficulty in activities, thereby improving the quality of life for people with knee osteoarthritis.

This type of fruit is said to contain antioxidant compounds that protect the body from inflammation and free radicals that can damage cells and organs.

3. Oranges

Various types of citrus fruits, including oranges, grapefruit, or lime, are high in vitamin C, which can help reduce inflammation and maintain joint health in people with osteoarthritis. You can get these benefits by consuming fresh citrus fruit or making it a juice for consumption every morning.

4. Green vegetables

Green vegetables, including broccoli, spinach, lettuce, cabbage, kale, and others, contain vitamin K which plays a role in making bones and cartilage. In addition, broccoli also contains sulforaphane compounds which can help prevent and slow down the progression of osteoarthritis.

Therefore, green vegetables can be a good food choice for people with osteoarthritis to eat. To get these benefits, you can take turns eating these green vegetables every day.

5. Green tea

Not only for people with rheumatoid arthritis (RA), green tea can also be a good drink for osteoarthritis patients. The reason is, this type of drink contains polyphenols, which are antioxidant compounds that are believed to reduce inflammation and slow down joint damage.

6. Garlic

Garlic and various other types of onions, such as shallots and leeks, can be one of the recommended food ingredients for people with osteoarthritis. Studies show that people who regularly eat these foods have fewer signs and symptoms of osteoarthritis.

This can occur because the diallyl disulfide compound in garlic can limit the enzyme that destroys the bone in human cells.

Apart from those mentioned above, several other foods are also known to be good for consumption by people with osteoarthritis. These foods, namely:

• Low-fat milk and dairy products
• Olive oil
• Cereals and breads and whole grains
• Lobster
• Nuts
• Whole grains

List of dietary restrictions for people with osteoarthritis

Apart from eating the recommended foods, you also need to avoid foods that can actually exacerbate inflammation in your joints. Some foods that people with osteoarthritis need to avoid include:

1. Sugary foods or drinks

Foods that are high in sugar, such as cakes, chocolate, sodas, or even fruit juices with added sugar, need to be avoided in people with osteoarthritis. The reason is, sugar can trigger the release of cytokines, which are small proteins that carry inflammation signals in the body.

As a result, inflammation in the joints will get worse. To get a sweet taste in food, you can replace the sugar content with natural sweeteners, such as honey.

In addition, you also need to check the label of the packaged food you are going to buy. Avoid packaged foods with a high sugar content, which can be written with a variety of names and end with the Indonesian syllable “ose” or “osa”, such as fructose or sucrose.

2. Foods high in salt

Although delicious on the tongue, this food contains a lot of sodium so it is a dietary taboo for people with osteoarthritis. High sodium levels cause the body's cells to retain water. As a result, the swelling in the joints will get worse and the risk of joint damage will increase.

To apply a salt diet to foods, use spices instead. Add more garlic, paprika, pepper, or lime or lemon juice to your cooking.

3. Foods high in saturated fat

French fries, donuts, burgers and food junk food others are high in saturated fat. Chemical compounds from frying foods can increase cholesterol in the body so that inflammation gets worse.

They also tend to make you gain weight, which will put more stress on the joints in your already problematic knees. Besides junk food, some foods that are high in saturated fat, namely red meat and fatty dairy products.

4. Foods containing omega 6 fatty acids

All nutrients will nourish the body if the levels are balanced. One of them is omega 6 fatty acids which play a role in cell formation and prevent inflammation. If the levels are excessive, instead of preventing inflammation, these fatty acids actually make inflammation worse.

Usually, these fatty acids are found in several types of oil, such as corn, safflower, sunflower, soybean, and vegetable oils and food products made from these oils.

In addition to the foods above, there are several other foods that need to be taboo for people with osteoarthritis, namely:

• Foods containing trans fats, such as fried foods, processed snacks, frozen foods, and butter.
• Refined carbohydrates, such as white flour bread or biscuits, white rice, instant potatoes, and refined carbohydrate cereals.
• Food contains MSG.
• Alcohol.