It is a well known fact that ‘we are what we eat’. Food not only affects us physically, but psychologically as well. However, researchers are now looking into the effects of food on chronic ailments like osteoarthritis, only to find that food plays a vital role in dealing with this ailment. Here’s more on this newly developing field of study.
Osteoarthritis or Degenerative Joint Disease (DJD) is the wear and tear of our joints caused by the breakdown of cartilage in them. Cartilage, which is a hard but slippery tissue between joints, is more of a cushion for the bones which form the joints. It not only avoids direct friction between the bones but, also helps to absorb shock, allowing them to move smoothly over each other, as it is composed of 65-80% water, collagen, proteoglycans and chondrocytes.
This is what happens when you suffer from osteoarthritis –
• Cartilage loss is there.
• Joints begin to deteriorate due to constant rubbing of bones with each other.
• Fluid accumulates in the joints.
• Structural changes and bony overgrowths can be seen around the joint.
• Patient suffers chronic pain.
• Problem can affect the joints of fingers, hips, knees, feet and spine too.
• Severe symptoms might lead to loss of mobility in the patient or disability.
With over 21 million Americans living with the disease, commonly seen in elderly people above the age of 65 years, researchers are now delving into different ways of tackling the problem to gain more control over it, the most recent one being dietary changes for osteoarthritis.
There are various factors which pave way for a person to develop osteoarthritis, like – obesity, vitamin C deficiency, low bone mineral density and vitamin D deficiency. Thus keeping these in mind dieticians suggest some additions and subtractions in your diet to avoid and also keep under control this ailment.
Some dietary changes to keep osteoarthritis at bay -
Foods to avoid -
• Reduce the consumption of fatty foods in your daily intake as the more weight your body has to carry, greater is the burden on the joints and greater the risk.
• Identify the inflammatory elements of your diet by eliminating all short listed ones from the food you consume. Reintroduce them one by one, noting your body’s reactions to them. This would help you identify the culprit food items, which you need to remove at the earliest.
• Common inflammatory foods are – wheat, potato, pepper, egg plant, tobacco, tomatoes etc. you need to stay away from them for about a month and then start reintroducing.
• Elimination of dairy products and animal food has proven to help many. Thus staying on a vegetarian diet would be best for high risk patients.
• Research has shown that periodic fasting has helped show improvement for arthritis patients. It helps to cleanse and restore the digestive system and kidneys, relaxes the mind and nervous system and is good for the well being of the body as whole.
• Lifestyle changes involving elimination of alcohol, smoking, tobacco, coffee, fats, sugar and excessive salt, are now known as ways to overcome the problem at best.
Foods to add -
• Vitamin C is known to develop cartilage, thus foods rich in the vitamin should be deliberately had on a regular basis, in addition to tablets. Some foods are citrus fruits etc.
• Vitamin D helps to decrease the narrowing of joint spacing, thus a daily supplement of the Vit-D tablet is a must for osteoarthritis patients.
• Osteoarthritis symptoms are said to show a slowdown with foods rich in glucosamine and chondroitin.
• In general eating green leafy vegetables, carrots, avocado, sea weeds, fish, soy products, sprouts, oats, barley, rice, millet, and fish like salmons, tuna, sardines etc, help patients suffering from the disease and also help to overcome the above mentioned deficiencies.
• Regular intake of calcium supplements is a must.
• Lifestyle changes like weight reduction, exercising and diet control, not only help reduce weight, they also help people with low bone mineral density.
So eat healthy and live healthy!
Tags: ailment, bone mineral density, cartilage, chronic ailments, chronic pain, collagen, degenerative joint disease, dietary changes, djd, fatty food, friction, hips, joints, osteoarthritis, proteoglycans, spine, subtractions, vitamin c deficiency, vitamin d deficiency, wear and tear