Medical researchers have conclusively proven that working to rid excess weight is the absolutely best step anyone suffering from osteoarthritis can take to help reduce pain and swelling of the joints. Simply put, obesity adds extra strain on the entire body, including the joints.

Working together with a trusted healthcare professional, it is possible to enjoy a healthy and balanced diet that will rid the body of excess weight, and help reduce the stress load on inflamed joints.

Foods to Avoid

Increasingly, the world is becoming aware of the dangers of consuming an overly-processed diet that is heavy in such foods as bread, white rice, and pasta. These refined cereal products can work to further inflame the sensitive areas of the body, including the tender joints in the hips, knees, back, hands, wrists, and other areas susceptible to developing osteoarthritis.

Trans fats, as well as an overconsumption of saturated fats, particularly in fried foods, can also work against your body’s natural ability to reduce inflammation and swelling in the joints.

Cold Water Fish

Research has shown that a diet containing rich sources of cold water fish is an excellent way to obtain protein and give your body the necessary ingredients to help reduce swelling and pain in tender joints afflicted with osteoarthritis. Species such as salmon, halibut, mackerel, herring, and tuna are all cold water fish, and contain a great balance of Omega 3 fatty acids and other healthy nutrients.

Fruits and Vegetables

It’s no surprise that a diet containing plentiful amounts of fresh fruits and vegetables is also effective in reducing the symptoms of osteoarthritis. Best are organic fruits and vegetables, free of pesticides, insecticides and other chemicals, preferably consumed in their whole – or as close as possible – state. In many cases, flash frozen vegetables are a great alternative when fresh vegetables are not available. Less ideal are canned fruits and vegetables, or heavily processed vegetarian food products.

Different government agencies around the world have varying recommendations, but a simple rule of thumb is that adults should consume about two cups of fruits per day, and three cups of vegetables. A mix of different-colored fruits and vegetables is recommended, both as a way to ensure a broad spectrum of full nutrition as well as to add variety and excitement to your diet.

Fresh fruits and vegetables are natural sources of antioxidants, which science has shown can drastically reduce inflammation in the joints.

Nuts, Seeds and Beans

Nuts, seeds, and beans are nature’s way of preparing all of the necessary ingredients for a new cycle of plant life. Consuming nuts, seeds, and beans is a great way to get vital minerals, as well as a surprising amount of protein.

When eating seeds and nuts, it is critical to eat them in their raw, uncooked state, as most nuts sold in grocery stores are actually fried and heavily salted.

Beans, on the other hand, are usually not safe to eat raw, and must be thoroughly cooked. Other similar plants called pulses are great for reducing inflammation, including chickpeas and lentils. It is really simple to make delicious and healthy soups mixing beans/pulses with vegetables, and it will simultaneously work to give your body what it needs to reduce the pain and swelling of osteoarthritis.

Dairy

For osteoarthritis sufferers who choose to consume dairy products, it is important to choose fresh, whole products like yogurt and soft cheeses over heavily processed items like hard cheeses and cheese-based snacks.

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All forms of arthritis manifest themselves as stiffness, inflammation, or pain and osteoarthritis refers to the deterioration of the tender joint cartilage that connects the different parts of our bodies to the underlying bone (“osteo” is Greek for “bone”). It is also commonly referred to as “wear and tear” arthritis as it develops slowly over time from the strains and pressures put on tender joint cartilage. Our bodies are designed to flex at certain key joints, that include: the hand, wrist, knee, neck, back, and hip. Anywhere you can swivel or pivot is a joint, and may be susceptible to osteoarthritis.

Symptoms of Osteoarthritis:

Because it is a degenerative illness, meaning that it occurs slowly over a long period of time, the onset symptoms of osteoarthritis usually begin with some mild pain, tenderness, or stiffness in the joints, and then gradually worsens.

Here are a few signs that you may be developing osteoarthritis in your joints:

Stiffness – The joints in your legs, hands, and other parts of your body may begin to feel stiff when you first wake up, or after periods of inactivity.
Tenderness – A sensation of tenderness when light pressure is put on the affected joints.
Grating/Grinding feeling – When you flex your joints and feel a “grating” or harsh rubbing sensation when the joint is in motion
Bone spurs – Over time, tiny hard nodules or bumps may form on the bone around an affected joint
Less flexible – If you feel that your joints aren’t quite as flexible as they once were, or can’t move as far
Pain – A sensation of pain when moving or flexing the affected joint

Note: If you have experienced a growing worsening of any of the above symptoms for several weeks, you should consult your doctor.

What Causes Osteoarthritis:

While the grind of our daily lives can contribute to the onset of osteoarthritis, there are a number of other factors that can increase your risk of developing it:

Obesity – Extra weight puts extra pressure on your joints
Repetitive motion/exercise – Overexertion and demanding physical exercise can put additional wear and tear on your joints
Genes – There is strong scientific evidence that shows that some people are at a higher risk of developing osteoarthritis due to their genetic make-up
Rheumatoid arthritis – People suffering from rheumatoid arthritis are at a higher risk of developing osteoarthritis
Other illnesses – Scientists have shown a link between osteoarthritis and people suffering from hemochromatosis, acromegaly, and other assorted diseases

It is important to never “diagnose yourself” with osteoarthritis. Only a qualified medical professional can determine if your symptoms are the result of this condition or another problem.

Treatments for Osteoarthritis:

Currently, no permanent cure for this condition exists, however there are a number of treatments and therapies that can provide osteoarthritis pain relief and alleviate its symptoms:

Weight management – Following a doctor-prescribed regimen of healthy nutrition and exercise, achieving a healthy weight can reduce symptoms
Light exercise – Without making the problem worse, some light, regular exercise helps a lot of people suffering from osteoarthritis. A daily walk around the block, a relaxed swim in the pool, or other light aerobic exercises can help keep the affected joints more flexible and less painful
Stretching – Stretching is a separate form of exercise from aerobic or more active types of exercises. Yoga, Tai Chi, or other guided forms of stretching are a great way to keep joints flexible
Medication – Your doctor may prescribe medications that will reduce the pain in your affected joints, or help reduce swelling and inflammation
Physical therapy – Working with a licensed professional, you will be guided through a tailored series of motions to help increase the flexibility and range of the affected joints
Surgery – In some cases, surgery may be necessary, most often used to repair damaged hip or knee joints

As with all health ailments, the most important therapy is to always keep a positive attitude!

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