Osteoarthritis is a chronic disease that is common in middle-aged and elderly people. This disease is caused by the friction of the bones beneath the knee joint surface or the wear and tear of the knee joint surface. As a result, it results in knee pain, walking abnormally, deformed knee joints, inconvenience in daily life and may cause disability. Treatment of knee arthritis besides taking medicine, controlling body weight appropriately, exercising to strengthen thigh muscles, and changing sitting positions. Changing eating habits is equally important. What foods should people eat and avoid for osteoarthritis to make their knees stronger?
Food you should eat
Cow's milk and products from cow's milk
Cow's milk and dairy products such as cheese and yogurt are good sources of calcium and vitamin D. which is a nutrient that helps strengthen bones. In addition, cow's milk and cow's milk products also contain protein that helps strengthen muscles. When the bones and muscles in the knee joint are strong, symptoms of osteoarthritis are reduced. For those who must control their weight, it is recommended that you choose cow's milk and low-fat dairy products. It's better for weight control.
Green leafy vegetables
Dark green leafy vegetables such as spinach, kale, and turnips are rich in vitamin D. That helps in the absorption of calcium and stimulates the immune system. Helps the body fight infections better. Green leafy vegetables also contain phytochemicals and antioxidants that help reduce oxidative stress. This is a condition that negatively affects knee arthritis.
Broccoli
Broccoli contains a compound called sulforaphane that experts believe can slow the development of osteoarthritis. Broccoli is also rich in vitamin C, vitamin K, and calcium, which help strengthen bones and joints.
Olive oil
One study suggests that a compound in olive oil called oleocanthal helps prevent inflammation. Therefore, it is very good for patients with osteoarthritis.
Green tea
Polyphenols called catechins, which are phytochemicals in green tea, have antioxidant properties. which experts reveal may help reduce inflammation and helps slow down the deterioration of cartilage
Fatty fish
Fatty fish such as sardines, salmon, and tuna are rich in omega-3 fatty acids that are very beneficial to the body. One of the benefits of omega-3s is that they are anti-inflammatory, which is beneficial for osteoarthritis. Experts recommend that patients with osteoarthritis eat these fatty fish at least once a week.
If anyone is not comfortable eating foods for osteoarthritis such as high-fat fish. You can consume dietary supplements containing omega-3 fatty acids such as fish oil and flaxseed oil instead.
Foods to avoid
High sodium foods
Consumption of foods high in sodium, such as seasonings (such as salt, MSG, fish sauce, shrimp paste), dried foods (such as dried fish, dried shrimp, sun-dried pork), pickled foods (such as pickled mustard, fermented fish), snacks, will cause water to accumulate in the cells. until edema occurs It also causes inflammation. This results in damage to the joints.
Fried food
Fried foods or foods high in saturated fat, such as donuts, french fries, and fried chicken, can cause more inflammation in the body. Until the symptoms of osteoarthritis worsen. In addition, the oil used for frying causes chemical reactions and increases cholesterol levels in the body. which has a negative effect on osteoarthritis as well
Sugar
Sugar, including high-sugar carbohydrates such as cakes, cookies, and pastries, can affect immune system function. It can cause the immune system to become abnormal. One study suggests that these changes can increase inflammation and make already weak knee joints even weaker.
If you want to add sweetness to food and drinks It is recommended to use natural sweeteners such as maple syrup and honey instead of white sugar and artificial sweeteners such as aspartame. However, you should only add a little sweetness to your food because if it is too much, It can have negative effects on your health as well.
Omega 6 fatty acids
Although omega 6 fatty acids (Omega 6) are good for health, But the Faculty of Medicine Harvard University (Harvard Medical School) also recommends that patients with osteoarthritis should limit the amount of food that contains omega-6 fatty acids, such as egg yolks and red meat, because they will make the symptoms of osteoarthritis worse. You can go down.
Alcoholic beverages
Most experts believe that alcoholic beverages, especially beer, can aggravate osteoarthritis symptoms because they are high in purines. When purines break down, they become uric acid. Which is very bad for osteoarthritis.
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