Dealing with stiff, painful, and inflamed hips, knees, or hands? You might have osteoarthritis, a degenerative form of arthritis that causes the joint-cushioning cartilage to break down. It is typically treated with pain-relieving medications, but lifestyle changes like adequate exercise and weight loss are extremely important. Regular movement and stretching reduces stiffness and enhances mobility. Weight loss in overweight individuals removes strain from weight-bearing joints like knees or hips and decreases the inflammatory proteins produced by fat cells. Making changes to your eating habits aids with arthritis symptoms and might even slow down its progression. Here are some excellent superfoods to incorporate into your diet.
Extra-virgin olive oil contains unsaturated fats that deal with inflammation in the body and may even help reduce the rate of cartilage deterioration in individuals with osteoarthritis. It also contains a compound called oleocanthal, scientifically proven to possess a mechanism of action similar to the way NSAIDs like ibuprofen work to relieve pain.
This pungent allium is believed to have abilities in the prevention of heart disease, cancer, and the common cold. There is also evidence that it may lower the risk of osteoarthritis. Garlic’s preventive function is most likely due to diallyl disulfide, a molecule that appears to fight inflammatory cytokines (proteins) that would otherwise destroy cartilage.
Cherries contain anthocyanins, which are powerful antioxidants found in blueberries and raspberries. Anthocyanins can aid in the reduction of oxidation and oxidative stress, both of which contribute to joint inflammation. Studies have also shown that eating cherries may lower levels of C-reactive protein, an inflammatory protein linked to autoimmune arthritis (such as rheumatoid arthritis) as well as osteoarthritis.
Oily fish like salmon are packed with anti-inflammatory omega-3 fatty acids, which may help reduce symptoms of osteoarthritis. It contains both EPA and DHA, two kinds of omega-3 fatty acids present in all of the body’s cells. Eating fatty fish may also benefit patients with autoimmune arthritis.
Kale and Spinach
Leafy greens are high in vitamin K, which has been linked to cartilage health. Observational studies have indicated that aged adults who do not receive enough K, which also plays a role in bone health and blood clotting, are more likely to develop osteoarthritis. Some researchers believe that vitamin K aids in the treatment of arthritis by preventing cartilage from calcifying. Although consuming more spinach and kale will provide you with extra vitamin A and C, calcium, and folate, consult with your doctor if you use blood-thinning medications. The vitamin K in these greens can negate the effects of these medications if substantial dietary changes are made.
Embark on Your Health and Wellness Journey at Blue Ridge
Here at Blue Ridge, you or your loved one can delight in chef-prepared meals that fulfill the nutritional needs of every individual. We regard the health and wellness of our residents with utmost importance. If you want to learn more about life in a senior living community, feel free to contact our team who will be more than happy to guide you and answer any questions you might have.