More quality of life with osteoarthritis: the right diet and nutritional supplements can help
Arthritis is a degenerative disease of the joints caused by the breakdown of cartilage tissue. It is one of the most common causes of joint pain and affects the quality of life of many people [1]. A healthy diet can help to influence the course of the disease and alleviate discomfort and pain. Dietary supplements can also play a supportive role in this regard.
But which nutrients are particularly important for joint health and how can they be absorbed?
What is osteoarthritis and how does it develop?
Arthritis is a degenerative disease of the joints in which the cartilage in the joint is broken down. Without the cartilage as a buffer, the bones rub directly against each other, which can lead to joint pain and restricted movement [2]. The exact causes are not yet fully understood, but there are some factors that can increase the risk of developing osteoarthritis, such as obesity, age, joint injuries or a family history [3].
How does the right diet influence the progression of osteoarthritis?
A proper diet can have a positive influence on the progression of the disease, as a balanced and healthy diet that includes plenty of vegetables, fruit, wholemeal products, lean meat and fish can help to reduce body weight and thus reduce the strain on joints and cartilage [4]. Certain nutrients can also help to reduce inflammation in the body and support the development of joint cartilage.
In addition, it is important to consume enough fluids in your diet to keep the cartilage supple and support the removal of waste products. Avoiding smoking can also have a positive effect on joint health, as it favours inflammation in the body and can therefore accelerate cartilage degradation [6]. However, it is important to note that diet alone cannot cure osteoarthritis, but can only have a positive influence on its progression.
Which nutrients are particularly important for joint health?
There are a number of nutrients that are particularly important for joint health. These include omega-3 fatty acids, glucosamine, chondroitin, vitamin C and vitamin D [5]. Omega-3 fatty acids have an anti-inflammatory effect and can help to reduce inflammation in the body. Glucosamine and chondroitin are components of cartilage tissue and can support cartilage formation. Vitamin C is an antioxidant and can help prevent damage to the joints, while vitamin D is important for bone health and deficiency symptoms can occur in osteoarthritis.
In addition to the nutrients already mentioned, antioxidants such as vitamin E and selenium can also be beneficial in the diet for osteoarthritis [6]. Vitamin E can help to reduce inflammation in the body and support the protection of cell membranes. Selenium is a trace element that plays an important role in the formation of cartilage tissue and can therefore help to promote cartilage formation.
It is advisable to obtain the necessary nutrients and vitamins from a balanced and healthy diet. When using dietary supplements, the dosage must be observed, as an overdose can also have negative effects.
Which dietary supplements are recommended for osteoarthritis?
Dietary supplements can help to cover the body's nutritional requirements and thus positively influence the course of the disease. The intake of glucosamine and chondroitin is most commonly recommended. Both substances are components of joint cartilage and are said to support its regeneration and inhibit inflammation [1][2].
Omega-3 fatty acids can also have an anti-inflammatory effect and thus relieve pain. They can be taken either through the diet in the form of oily fish or dietary supplements [3]. Vitamin D is also an important nutrient for joint health and can be obtained from sunlight or supplements [4].
Other supplements such as green-lipped mussel, turmeric or ginger are also being discussed, but more research is needed before a clear recommendation can be made.
How should dietary supplements be taken for osteoarthritis?
It is important to discuss the intake of dietary supplements with a doctor or nutritionist to avoid overdosing or unwanted interactions with other medications. In general, dietary supplements should be taken regularly in order to achieve their full effect. However, a balanced diet and exercise should not be neglected, as they are the most important factors for joint health.
What other measures can help with osteoarthritis?
In addition to a healthy diet and regular exercise, there are other measures that can help with osteoarthritis. These include, for example, avoiding being overweight, as this increases the strain on joints and cartilage. Physiotherapy exercises or heat and cold therapy can also help to alleviate pain and stiffness.
Are there any foods that should be avoided with osteoarthritis?
The right diet is of great importance, as some foods can promote inflammation in the body and should therefore be avoided. These include sugary foods and refined carbohydrates, which cause blood sugar levels to rise quickly and can therefore lead to inflammation. Red meat and dairy products can also promote inflammatory processes in the body, which is why they should only be eaten in moderation.
Trans fats, which are found in fried foods and snacks, should also be avoided as they can also promote inflammation. Instead, you should eat fresh fruit and vegetables, wholemeal products and nuts and include them regularly in your diet, as they are rich in antioxidants, vitamins and minerals and may have anti-inflammatory properties.
Can a vegetarian or vegan diet be helpful for osteoarthritis?
A plant-based diet rich in fruit, vegetables, wholemeal products, nuts and seeds can be helpful. Studies have shown that a vegetarian or vegan diet can reduce inflammation and relieve pain [4]. However, it is important to ensure that your diet contains sufficient nutrients such as omega-3 fatty acids, iron and vitamin B12.
How to integrate a healthy diet for osteoarthritis into your everyday life
The best way to integrate a healthy diet into your everyday life is to take small steps. This includes, for example, including more fruit and vegetables in your meals, favouring whole grain products and avoiding highly processed foods. Meals should also be eaten in peace to encourage conscious eating.
Planning meals and shopping with a shopping list can also help to implement a more conscious diet. It is important not to put too much pressure on yourself and to celebrate even small progress in order to achieve a lasting change in your diet. Nutritional counselling can help you take your individual needs and preferences into account.
Sources:
[1] https://www.aerzteblatt.de/archiv/27615/Kongressbericht-Verbesserung-der-Lebensqualitaet-als-Therapieziel-Massnahmen-am-Beispiel-der-Arthrose-und-Arthritis
[2] https://www.rheumaliga.ch/blog/2016/chondroitin-kann-bei-arthrose-helfen
[3] https://www.arthrose-heute.de/arthrose/
[4] https://gelenkexperten.com/richtige-ernaehrung-bei-arthrose
[5] https://rats-apotheke-nordstemmen.de/gesundheitsbibliothek/index/arthrose/
[6] https://www.aerztezeitung.de/Medizin/Bei-Rauchern-mit-Arthrose-schwindet-Knorpel-schneller-394260.html
Matching Products
Content: 0.0752 Kilogramm (€238.03* / 1 Kilogramm)
Content: 0.097 Kilogramm (€163.92* / 1 Kilogramm)
Content: 0.103 Kilogramm (€154.37* / 1 Kilogramm)
Content: 0.2 Kilogramm (€34.50* / 1 Kilogramm)
Content: 0.0595 Kilogramm (€166.39* / 1 Kilogramm)
Content: 0.12 Kilogramm (€132.50* / 1 Kilogramm)
Content: 0.0786 Kilogramm (€380.41* / 1 Kilogramm)