9 SUPERFOODS TO HELP FIGHT OSTEOARTHRITIS
Osteoarthritis is one of the most common types of musculoskeletal diseases. It generally develops when the cartilage in the joints breaks down with time. This condition can affect any joint in the body, but more often than not, it is seen in the hip, knees, hands, or spine.
There are indeed no foods or nutritional supplements to completely cure osteoarthritis, but as per the Arthritis Foundation, there are certain foods that can reduce symptoms by reducing inflammation and preventing damage, lowering cholesterol, and maintaining a healthy weight.
Do not forget to check out our Healthy Joints Package for more information on treatments. Additionally, we have here with us the best and most qualified Ayurvedic Professionals at your service to pick out Ayurvedic Packages best suited to your needs.
Here are 9 food items that you can incorporate into your daily diet –
- Oily fish
At least one portion of oily fish such as sardines, fresh tuna, salmon, and mackerel should be consumed per week. These have a lot of beneficial omega-3 fatty acids which have anti-inflammatory properties. People who do not prefer eating fish can take Omega-3 supplements such as fish oil, flaxseed oil, krill, chia seeds, and walnuts.
Additionally, some oils also help reduce inflammation and lower cholesterol. These include extra virgin olive oil, avocado oil, and safflower oil.
Foods rich in nutrients like calcium and Vitamin D, such as cheese, milk, and yogurt increase your bone strength which in turn reduces painful symptoms. Additionally, dairy is also filled with proteins that help build muscles. The ones who want to keep a check on their weights can opt for low-fat options.
- Dark leafy greens
Leafy greens are loaded with essential nutrients like Vitamin D, antioxidants, and stress-fighting phytochemicals. Vitamin D is crucial for calcium absorption and simultaneously fights against infection, by boosting the immune system. The foods in this category include spinach, kale, collard greens, and chard.
Broccoli is infused with sulforaphane, a compound that is believed to delay the progression of osteoarthritis. It is also rich in vitamins C and K, as well as calcium, for bone strength.
- Green tea
Green tea has a high level of polyphenols. These are antioxidants that many researchers believe reduce inflammation and slow the progression of cartilage damage.
According to scientists, garlic has a compound known as diallyl disulfide which is known to fight against the enzymes in your body that cause cartilage damage.
Nuts are loaded with calcium, zinc, magnesium, fibre, and vitamin E. These nutrients have alpha-linolenic acid (ALA), which helps in boosting your immune system. They also keep your cartilages and joints healthy. Some nuts for you to consume are almonds, pistachios, and walnuts.
- A Mediterranean diet
According to studies, a Mediterranean diet can help reduce inflammation, one of the contributing factors of osteoarthritis, as well as lessen the pain. Moreover, this diet also helps with weight loss.
The Mediterranean diet is a combination of high-fibre starchy foods (potatoes, lentils, beans, pasta, and whole-grain bread), fruits and vegetables, and fish. It also requires you to consume less meat, opt for more plant and vegetable oils, like olive oil, and go for wholemeal options rather than the ones containing refined flour.
Osteoarthritis pain can be debilitating and depressing. So, as long as you are following a balanced diet, maintaining a healthy weight, and doing proper exercises, you can fight osteoarthritis and lead a healthier life.
Here at Mekosha Ayurveda Spasuites Retreat, we aim to lessen your pain and give you a better quality of life. So come check out the best ayurvedic treatment for arthritis and osteoarthritis in Kerala. We promise that the beauty of this state will help you heal holistically. Check out our Retreats and Accommodations and Long stay Package.