If the cartilage can no longer adequately protect the joint, the constant friction leads to inflammation, which triggers symptoms such as swelling and severe pain in those affected. As the disease progresses, the joints become increasingly stiff and joint wear is the result. Hands, knees and hips are particularly affected.

Proper nutrition for osteoarthritis

In addition to medication, physiotherapy, muscle building and operations, the right diet can relieve the pain. Many foods contain anti-inflammatory compounds that benefit the joints. Other foods, on the other hand, are pro-inflammatory, such as the arachidonic acid found in meat.

Being overweight puts a heavy strain on the joints

Anyone who pays attention to a healthy and balanced diet not only provides their body with valuable nutrients, but also prevents obesity. This has a positive effect, because loads of less kilos on the joints put less strain on them. In the case of arthrosis, the metabolism should definitely be boosted and body weight reduced.

Joints need nutrients

Regular exercise not only declares war on fat cells, but also promotes blood circulation. In this way, the joints are supplied with important nutrients and oxygen. It is best for the patient to discuss with their doctor which type of movement and which intensity are suitable for the respective degree of severity of the arthrosis.

Cigarettes and alcohol increase inflammation
Osteoarthritis patients report again and again that adhering to a specific diet plan helps them with pain and other side effects of the rheumatic disease. The most important thing is to avoid cigarettes and alcohol. These stimulants have a negative effect on blood circulation and oxygen supply and are pro-inflammatory.

Diet for arthrosis: It is better to avoid red meat

You should also be careful when eating meat. According to the German Arthrosis Foundation, meat and sausage products can trigger inflammatory flare-ups in the joints and aggravate joint pain. Osteoarthritis sufferers report a worsening of their symptoms, particularly with regard to pork, beef and lamb.

The fatty acids it contains, such as the pro-inflammatory arachidonic acid, cause problems for the joints. Arachidonic acid is one of the unsaturated omega-6 fatty acids. From this, the body forms so-called eicosanoids. Eicosanoids have an influence on the hormone and inflammatory processes in the body and can promote inflammatory reactions such as arthrosis or rheumatism. Poultry and fish, on the other hand, are well tolerated by many osteoarthritis patients and are better suited to osteoarthritis diets.

Reduce eggs and dairy products

Even after eating eggs, osteoarthritis patients often observe an aggravation of the symptoms. Foods such as white flour, sugar, milk, cheese and dairy products also have a negative impact on many people. Dairy products should rarely be on the menu, mainly because of the unhealthy arachidonic acid they contain. Coffee and black tea should also be consumed in moderation.

Fruit and vegetables: Eat as colorful as possible

But it is not only the renunciation in nutrition that brings success in the fight against pain. Even those who increasingly include certain foods in their diet can do something good for their joints. The basis for this is fruit and vegetables. If you eat as colorful as possible, you provide your body with important vitamins, minerals and trace elements.

Vitamins A, C and E are good for the joints

According to the German Arthrosis Foundation, vitamins A, C, E and beta-carotene as well as the trace element selenium have an anti-inflammatory effect in the body. Vitamin C is plentiful in fruits. Vitamin E and healthy fats are found in nuts, vegetable oils, and seeds. Orange and red vegetables like carrots, tomatoes, and peppers are high in beta-carotene. These can be used in a salad, for example. The body gets plenty of selenium from legumes and nuts, but also from cold-water fish such as herring, halibut and trout. But foods that are rich in calcium, such as broccoli, are also important components of the diet.

Integrate omega-3 fatty acids into your diet

The supply of linolenic acid, a valuable omega-3 fatty acid, can also counteract the inflammation. It is found in abundance in soybean, rapeseed, walnut and linseed oil. The right seasoning of food also has positive effects: Garlic, onions, ginger and fresh herbs are full of valuable secondary plant substances. Studies have shown that these have an anti-inflammatory effect and prevent joint problems.

Season properly, but in moderation

In addition, anti-inflammatory spices such as coriander, nutmeg and cumin can relieve joint pain in many osteoarthritis patients. However, the following applies here: A lot doesn’t help much. More than a pinch of each spice should not be consumed per day. In large quantities, nutmeg is even poisonous.

Osteoarthritis Diet Table: The Osteoarthritis Diet

Recommended / Not recommended

plenty of fruits and vegetables / alcohol and nicotine
Herbs, Garlic, Onions, Ginger / Red Meat
coriander, cumin, nutmeg / dairy products, eggs, animal fats
Legumes, nuts, seeds / white flour and wheat products
Vegetable oils, herring, trout, halibut, cold water fish, / candy and industrial sugar
Potatoes, whole grain bread, brown rice, whole grain / coffee and black tea

Despite all nutritional recommendations for joint pain

Every patient has to find out for himself what is good for him and what puts a strain on his joints. Every body reacts differently to different substances. Nevertheless, the following applies: the more colorful and fresh you eat, the greater the chances of success that the joint problems will subside.

However, one should not expect miracles from a special arthrosis diet. It can only alleviate and prevent pain and inflammation, but not cure osteoarthritis. According to the German Arthrosis Foundation, in most cases it is not possible to do without additional medical treatments.

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