Inflammatory joint damage is a serious pathology, which is not only characterized by many unpleasant symptoms and a deterioration in the quality of life, but can also quickly lead to disability with subsequent loss of ability to work.
According to statistics, among Russians over 50 years of age, 38% of men and 17% of women suffer from joint damage of inflammatory etiology (arthritis).
Unfortunately, medicine in most countries is not able to stop the progression of the disease and provide adequate care to patients due to the extremely high cost of treatment (genetic engineering drugs and surgical joint replacement are required).
Fortunately, diet correction can slow down the development of arthritis of any etiology.
Statistical surveys show that making changes to the daily diet leads to suppression of symptoms of joint inflammation in 24% of people. And another 15% of people report a slight positive effect.
There are a large number of products that have anti-inflammatory and antioxidant properties, and therefore can alleviate the general condition in patients with arthritis (mainly of autoimmune etiology).
Below we have reviewed a list of 11 foods that are most beneficial for the health of human cartilage and joints.
Fatty fish
It is most beneficial to eat fish that contains large amounts of omega-3 fatty acids (salmon, sardines, trout, mackerel).
Omega-3 fatty acids have been shown to reduce pain and morning stiffness in patients with rheumatoid arthritis. Scientists recommend including fish in the course of mandatory non-drug therapy for arthritis.
One scientific study conducted in Finland showed that eating fatty fish for 8 weeks leads to a decrease in inflammatory mediators, and also reduces the risk of developing cardiovascular diseases and type II diabetes.
Sea fish is also an important source of vitamin D. Recently, more and more attention has been paid to the problem of deficiency of this biologically active substance, since it is presumably one of the risk factors for arthritis.
You should consume at least 2 servings of fish (200 g each) per week to maximize the anti-inflammatory properties. Such a diet also helps normalize the lipid profile and slow down the development of atherosclerosis.
Fatty fish, due to the presence of omega-3 fatty acids and vitamin D, help prevent the development of arthritis, reduce the severity of symptoms during their course, and also prevent the occurrence of pathologies in the cardiovascular system.
Alcohol
It has long been known that alcohol is harmful to the liver, brain, and cardiovascular system.
However, alcohol abuse can lead to a large number of problems with the musculoskeletal system. Ethanol has a direct cytotoxic effect on chondrocytes, destroying them, and also disrupts the adequate release of inflammatory mediators.
Experiments on mice demonstrate that individuals given ethanol show damage to the articular cartilage area and osteophyte growth (osteoarthritis develops).
Beer, as well as various beer drinks, are especially harmful. The amount of their consumption, according to scientists, is closely related to the frequency of manifestation and severity of gout.
It is recommended to reduce alcohol consumption to standard levels (15 ml of pure ethanol per day for women, 30 ml for men) in order to maintain the integrity of the musculoskeletal system for many years.
Garlic
The active substances contained in garlic have pronounced chondroprotective, anti-inflammatory, and antioxidant properties.
Garlic has been noted to have a positive effect on the symptoms of arthritis by improving the functioning of immune system cells.
Particular attention is paid to sulfur compounds. They suppress the destruction of the matrix (intracellular fluid) in chondrocyte-like cells by inhibiting a number of enzymes, thereby preventing the manifestation of osteoarthritis.
Korean scientists have concluded that thiacremonone, contained in garlic, reduces the intensity of pain in patients with rheumatoid arthritis, reduces the severity of edema (including in the periarticular tissues), and accelerates the healing of damaged segments.
In addition, with regular addition of garlic to food, the risk of developing atherosclerosis and type II diabetes mellitus is reduced.
It is recommended to eat 2-3 cloves of garlic per day.
Regular addition of garlic to the diet can improve the condition of the musculoskeletal system and the entire body due to its pronounced anti-inflammatory properties.
5 more nutritional recommendations
To maintain the anatomical and functional integrity of the joint apparatus, as well as to prevent various diseases, it is recommended to follow the following diet rules:
- Drink adequate amounts of water. WHO recommends drinking about 1.5-2 liters of clean water per day. Exceeding the standard is fraught with the development of edema (especially in people with cardiovascular pathologies) and compression of joint tissue with subsequent deformation. But low water consumption is fraught with disruption of trophism and synthesis of intra-articular fluid, which will lead to excessive mechanical friction of the articular surfaces.
- Don't overeat. Overeating provokes obesity, which puts unnecessary strain on the musculoskeletal system.
- Avoid products with a lot of chemical additives. Preservatives, dyes and flavor enhancers increase appetite, cause allergic and autoimmune disorders, and increase the risk of developing cancer.
- Fry less. Prolonged thermal exposure, especially frying in oil, reduces the number of beneficial microelements and vitamins in food.
- Eat more fresh vegetables and fruits. Fresh greens (lettuce, spinach), as well as fruits and vegetables (in reasonable quantities) help replenish the deficiency of all vital elements necessary for the proper functioning of joints.
Ginger
Ginger is widely used in many cuisines around the world, as well as in folk medicine.
One scientific study conducted in 2001 demonstrated that using ginger for 42 days reduced joint pain in 63% of patients.
At the same time, the effect of the plant is ensured due to the content of a massive volume of substances that inhibit inflammatory reactions (suppressing the secretion of cytokines: tumor necrosis factor-a, interleukins 1,4,5).
Regular consumption of tea, soups, sweet confectionery, as well as pure ginger helps to reduce the symptoms of damage to the articular apparatus.
Thus, regular consumption of ginger in any form helps limit inflammatory reactions in the joints and ligaments, reduce the severity of pain and other symptoms.
Broccoli
Since ancient times, broccoli has been considered one of the healthiest foods and has been used to treat many diseases.
According to the accumulated data of Chinese scientists, the plant reduces the concentration of inflammatory cytokines (tumor necrosis factor-a, interleukins 1 and 6). As a result, the course of the inflammatory reaction in the joints and its symptoms quickly disappear.
Broccoli contains a special component - sulforaphane. It, according to researchers, prevents the formation of immune cells that secrete inflammatory mediators.
Eating broccoli leads to a decrease in the severity of any inflammatory processes in the body. Positive properties have been proven specifically for joints.
BROMELINE
Bromelain is a source of substances beneficial to the human body. He:
- eliminates swelling;
- relieves inflammation;
- prevents the development of cancer cells.
It is also useful for those who have recently experienced an injury, and for those who suffer from arthritis or inflammation of the joints. In addition, bromelain helps muscles recover after a hard workout. If you regularly attend workouts, bromelain will reduce muscle pain after exercise.
Walnuts
Walnuts contain a significant amount of compounds that have anti-inflammatory effects.
Scientific work shows that their addition to the diet has a positive effect on the course of rheumatoid arthritis and autoimmune intestinal diseases (Crohn's disease, ulcerative colitis). The effects are associated with the omega-3 fatty acid content of the nuts.
Healthy polyunsaturated fats also reduce the intensity of pain, stiffness after sleep and improve general condition.
In addition to walnuts, scientists recommend eating pistachios, peanuts, hazelnuts and almonds. They contain a lot of useful substances and are recommended for use by rheumatological patients.
Walnuts contain a lot of omega-3 fatty acids, which effectively eliminate inflammatory processes in the joints and are a means of symptomatic therapy.
Berries
The berries contain a lot of antioxidants (effective in preventing cancer and preventing programmed aging of the body), vitamins, macro- and microelements.
American scientists claim that frequent consumption of strawberries (at least 2 times a week) reduces the concentration of inflammatory markers (mainly C-reactive protein) in the blood by 14%.
Additionally, strawberries reduce the risk of developing atherosclerosis, diabetes, coronary heart disease, myocardial infarction and stroke.
Due to the large number of flavonoids (quercetin, hesperidin, rutin) contained in the berries, a pronounced anti-inflammatory effect is realized. The effect has been proven in experimental animal models.
You should consume strawberries, blackberries and blueberries on a regular basis to provide your body with all the necessary nutrients and effectively fight arthritis.
Berries contain a significant amount of flavonoids and antioxidants, which reduce the severity of inflammatory diseases of the musculoskeletal system and prevent the appearance of malignant cell transformations.
Salt and preservatives
Modern food products add large doses of salt, preservatives, dyes and flavor enhancers, which are necessary to give an aesthetic appearance and extend shelf life.
Unfortunately, such a set of elements negatively affects the functioning of not only the joints, but also the entire body as a whole (immunity decreases, the frequency of allergic and autoimmune pathologies, and malignant cell transformations increases).
An experiment on mice conducted by scientists from Korea showed that salt consumption not only can initiate the development of arthritis, but also causes a severe course of the pathology. The effect of sodium chloride is associated with the inhibition of T-helper type 17.
Persons suffering from arthritis, as well as those with a hereditary predisposition to it, are advised to limit table salt as much as possible in their diet. You should also carefully study product labels before purchasing.
Spinach
Experiments show that the level of inflammatory cytokines in the blood is inversely proportional to the consumption of various types of leafy greens (including spinach).
Spinach contains many antioxidants, the most valuable of which is kaempferol. It blocks the effect of inflammatory mediators on cartilage and joint tissue.
One study conducted in 2021 demonstrated that there was a significant positive therapeutic effect when treating rheumatoid arthritis and arthrosis with kaempferol.
Spinach must be present in the daily diet of patients with joint pathologies. It has been proven that spinach inhibits inflammation and slows down the progression of cartilage tissue destruction, and also promotes their restoration.
Grape
Grapes have antioxidant and anti-inflammatory properties, prevent the development of atherosclerotic changes in the walls of large vessels.
As a result of one experiment, it was proven that when consuming 250 g of fresh grapes daily for 3 weeks, there is a decrease in the concentration of inflammatory markers (adiponectin, interleukin 10) in the blood, which has a beneficial effect on the course of autoimmune diseases of the joint and ligamentous apparatus.
In addition, the skins of grapes, as well as wines based on them, contain a significant amount of resveratrol, a special substance that has a negative effect on the release of mediators of the inflammatory response into the bloodstream.
Grapes improve the clinical course of arthritis by inhibiting inflammatory processes.
Olive oil
Olive oil has an extremely beneficial effect on the course of arthritis. Studies on rodents have found that consuming oil for 1.5 months slows down the process of destruction of cartilage tissue and helps to delineate the source of inflammation.
Using olive oil instead of sunflower and other types reduces the concentration of C-reactive protein by almost 40%.
Adding olive oil to food is an independent factor preventing the manifestation of rheumatoid arthritis.
Olive oil reduces inflammatory changes and prevents the development of arthritis of any origin.
Meat
Of course, meat is extremely necessary for the body to replenish nutrients and obtain energy.
However, according to the scientific community, increased consumption of meat products contributes to the development of gout, a serious joint disease caused by impaired metabolism of purine bases.
Excessive intake of meat products into the body is one of the leading causes of gout.
The daily protein requirement for the human body is 1.5-2.5 g/kg body weight per day. Eating more protein increases your risk of developing gout by 21%.
You should adhere to the established protein intake to prevent the development of gout.
Cherry juice
Cherry juice provides the body with a wide range of nutrients: valuable vitamins, macro- and microelements, a number of amino acids.
In one experiment, it was proven that drinking 240 ml of cherry juice 2 times a day for 6 weeks reduces the severity of symptoms of osteoarthritis, leads to the reverse development of inflammatory changes, and increases the rate of regeneration of destroyed bone tissue.
The described effects significantly improve the overall quality of life of patients.
Cherry juice is a natural remedy for reducing inflammation in the joint apparatus and alleviating general condition.
What should be included in the menu for arthrosis?
The menu of patients with arthrosis necessarily includes a variety of meat, fish and dairy products, eggs, fresh fruits and vegetables, and whole grain cereals. Priority is given to dishes low in fast carbohydrates and high in fiber.
A diet rich in plant foods for arthrosis solves three problems at once:
- saturating the body with vitamins and minerals that promote the absorption and synthesis of collagen;
- normalization of metabolism;
- prolonging the feeling of fullness and reducing body weight.
But animal protein is also vital! A vegetarian diet for arthrosis of the joints is detrimental - the regeneration of cartilage tissue critically slows down, and with protein deficiency, degenerative processes in the joint occur several times faster.
You can often come across the statement that fatty foods are harmful for arthrosis. But don't be fooled: foods high in unsaturated fatty acids are not only allowed, but also desirable. These include fish (preferably sea, in particular from the northern seas), seafood and algae, nuts, flaxseed, sesame, and avocado. But it is better to limit trans fats, cooking oil and other “unhealthy” fatty additives in the diet. To do this, you will have to eat less mayonnaise, chocolate and sausages.
Proper nutrition for arthrosis implies a balanced diet.
Based on the above, it is worth highlighting 6 “pillars” of the diet for arthrosis:
- Collagen (its deficiency leads to premature aging of the joint).
- Protein (building material for joints).
- Macro- and microelements (required - calcium, magnesium, potassium, selenium, sulfur).
- Vitamins (especially group B, as well as A, C, E).
- Polyunsaturated fatty acids (for the elasticity and strength of cartilage).
- Chondroitin and glucosamine sulfates (protect the joint from destruction and activate cartilage restoration).
Please note that not only products are important, but also the number of meals and serving size. For arthrosis, nutritionists recommend eating 3-6 times a day, if possible, at equal intervals of 2.5-3 hours. If you need to get rid of extra pounds for health purposes, divide your daily food intake into 5-6 meals of 100-150 g each. Give preference to lean meat and dairy products as the main sources of protein.
Sources of vitamins and minerals
Human metabolism is designed in such a way that the absorption of some nutrients (including collagen) is impossible without the presence of others in the diet. To ensure that nutrition for arthrosis benefits you, try to balance the vitamin and mineral composition of your menu as much as possible using the following products:
- Poultry (chicken, turkey), rabbit, beef, lean pork.
- Eggs (chicken, quail and any other).
- Sea fish (mackerel, mackerel, tuna, salmon, cod, sardine, flounder). Fish skin, fins, and small bones are especially rich in nutrients. Therefore, these products can be consumed in the form of fish bone meal - as a dietary supplement.
- Legumes. Beans, peas, beans, chickpeas and especially lentils. Please note that red beans have great nutritional value, but older people and people who are losing weight should choose white beans - they are easier to digest and give a long-lasting feeling of fullness.
- Dairy products. Milk, kefir, cottage cheese, fermented baked milk, ayran, kumiss, low-fat sour cream, as well as yoghurts without sweeteners should be present in the diet of a patient with arthrosis daily.
- Vegetables and greens. Almost all garden crops are useful, especially spinach, celery, bell peppers, and broccoli.
- Nuts, seeds and grains. Without exception, all nuts can be consumed daily for arthrosis (just don’t overdo it with peanuts). Pistachios are very healthy - but this popular snack can only be consumed without salt. Doctors recommend including oilseeds, such as flax, in your menu. They can be added to oatmeal or any other porridge. Cereals should be consumed whole (wheat, rice, oats). Brown rice is good for arthrosis.
- Fruits and berries. It is advisable to give preference to “local” seasonal fruits that undergo minimal chemical processing and fully retain their nutritional value. However, tropical fruits are also useful - bananas, pomegranates, pineapples, papaya, avocado and others. By the way, the healthiest berries - blueberries, cherries, cranberries, lingonberries - can be prepared for the winter and eaten frozen. Rose hips and rowan - dried, in the form of decoctions.
A diet for arthrosis does not at all imply strict restrictions. Indeed, it is better to eat foods fresh, steamed or stewed in their own juices. But you don’t have to deny yourself spices. Some of them (for example, ginger, mustard, red pepper, wasabi, horseradish, turmeric, cloves) even have an anti-inflammatory and analgesic effect!
Antioxidants
It is no secret that a common cause of arthrosis is age-related changes in the joints. Antioxidants help slow down the aging of cartilage tissue (including premature), reduce the effects of oxidative stress and protect cell membranes from destruction. The most effective antioxidants in nature are beta-carotene, vitamins B, C, E, and selenium. In addition to protecting cartilage tissue at the cellular level, these free radical fighters are capable of:
- strengthen large vessels and capillaries, which improves nutrition of periarticular tissues;
- launch active synthesis of healthy connective tissue (including strengthening ligaments and tendons, “unloading” sore joints);
- reduce pain and inflammation in the joint capsule;
- prevent further development of the disease in affected and still healthy joints.
Nutrition for joint arthrosis should be enriched with natural antioxidants and bioflavonoids. The following products will help with this:
- Berries: blueberries, cranberries, lingonberries, sea buckthorn, grapes (especially grape seeds), rowan (red and chokeberry), rose hips, black and red currants, pomegranate.
- Fruits: citrus fruits (and especially their zest), apricots.
- Vegetables: bell peppers, Brussels sprouts, carrots, tomatoes, other yellow and green fruits.
- Animal oils (including fish oil rich in omega-3 and omega-6 acids), liver.
- Green tea (especially oolong) and quality coffee.
Chondroprotectors
With arthrosis, new cells - chondrocytes - grow slowly. Often abnormal cartilage cells appear that are very unstable, quickly break down and cannot perform their natural functions. To restore metabolic processes in cartilage tissue, grow new healthy cells and strengthen old ones, building materials are needed - the so-called. chondroprotectors. They help the body synthesize “healthy” collagen, accelerate the regeneration of cartilage tissue, making it more resistant to the destructive effects of injuries, stress, dehydration, and uncomfortable temperatures.
Natural chondroprotectors are found in animal cartilage and skin, and other by-products. For example, ears and bones of livestock, sea fish. And also in invertebrates - terrestrial and aquatic mollusks, squids. A small amount of chondroprotectors is found in wheat germ, corn, legumes, and edible seaweed. Gelatin, agar-agar, pectin, and broths are also useful. Therefore, jelly, aspic, jellied meat on cattle bones are desirable dishes in the diet of patients with arthrosis.
For those whose health does not allow them to eat fatty or sweetened foods, as well as people who do not want to fundamentally change their diet for joint arthrosis, pharmaceutical chondroprotectors, which are produced in the form of tablets or capsules, are suitable.
The main correctors of the metabolism of bone and cartilage tissue in chondroprotectors are:
- glucosamine (a monosaccharide that is part of the natural lubrication of the joint and helps restore cartilage);
- chondroitin sulfate (has similar functions and complements the action of glucosamine);
- collagen of animal origin (supplies “building material” for cartilage growth).
Often such products are an extract from beef bones or New Zealand green-lipped molluscs. In addition to the active ingredients - mono- and polysaccharides, collagen - chondroprotectors usually include auxiliary elements, for example, zinc, selenium, antioxidants.
Turmeric
Oriental spice is widely used in modern and folk medicine and cooking.
The effect of turmeric is ensured by the presence of curcumin, which relieves pain and reduces inflammation in the affected joints.
The effects of the plant are superior to those of selective cyclooxygenase-2 inhibitors. For example, 350 mg of turmeric extract shows better results than celecoxib. And 500 mg, according to scientists, is more powerful than 50 mg of diclofenac.
This option of replacing drugs obtained chemically is very important for people who regularly take non-steroidal anti-inflammatory drugs (the frequency of NSAID-associated gastropathy, gastric bleeding, liver and kidney damage is reduced).
You should add turmeric to your daily meals more often to reduce the risk of joint pain and prevent osteoarthritis.