(3) FOODS INFLUENCING YOUR OSTEOARTHRITIS
Do you experience severe pain in your joints? Stiffness in your joint? Tenderness in your joint?Are you feeling a popping and cracking sensation in your Joint area when you use it?It’s possible you have osteoarthritis, and it can get worse over time.When putting plans in place to tackle the development of this health challenge, making specific changes to your diet can help you improve your health.There’s no specific diet that intimidates osteoarthritis. But changes to your diet can benefit you if you eat strategically.This article will enlighten you on how to use diet to improve your health.
What is osteoarthritis?
According to the Mayo Clinic, Osteoarthritis is the most common form of arthritis.
It impacts millions of people worldwide, with about 30 million of that figure alone in the United States, and is the fastest-growing factor of disability worldwide.
Osteoarthritis is also known as degenerative joint disease or “wear and tear” arthritis.
It develops when the cartilage in the joints of any part of the body breaks down over time.
With time, you’d notice it’s symptoms in the;
•Knees
•Hips
• Spine
• Hands.
Causes of Osteoarthritis.
Osteoarthritis appears when the cartilage cushioning the end of your joints is wearing out.
The cartilage is a tissue that ensures nearly frictionless joint motion. But when the cartilage wears out completely, the bone will rub on bone.
Also, OA can result from the following;
•Obesity
•Surgery to the joints
•Repeated Trauma to the joints
•abnormal joints at birth
•Gout
•Diabetes
•Hemochromatosis
Risk factors of osteoarthritis
The following factors can impact your osteoarthritis:
•Age: The older you get, the higher the risk.
Hand osteoarthritis, knee osteoarthritis, and hip osteoarthritis are more common among the older population.
•Sex: Before the age of 45, osteoarthritis is more common with men.
Somehow, after 55 years of age, there is a shift in cases to females.
This shift is yet to be understood.
•Joint injuries: knee bending and repetitive stress on a joint can damage a joint.
Injuries to the joint can increase your chances of contracting osteoarthritis.
•Obesity: Extra body weight can increase your chances of osteoarthritis.
The extra you weigh, the massive the stress on your weight-bearing joints.
In addition, fat tissue can cause harmful inflammation to your joints.
•Genetics: Your risk of getting OA is dependent on the history of your family with OA.
Also, people who have hand OA are more likely to develop knee OA.
•Race: In the United States, no race is free from contracting OA. All races are equally affected.
According to Medicinenet, a Higher incidence of osteoarthritis exists in the Japanese population, Eastern Indians, Southern Chinese, and south-African blacks have lower rates.
•Profession: Weight lifters are likely to have OA due to their high body weight.
Soccer players and Military personnel are also prone to OA due to repeated trauma to joint tissues.
Symptoms of Osteoarthritis
Osteoarthritis is an ailment that only affects the cartilage of your joints.
Osteoarthritis does not affect other organs of your body. The most common symptoms of osteoarthritis are pain and discomfort in the affected a:
•Hip pain
•Knee pain
•Foot pain
•Wrist pain
•Shoulder pain
•Ankle pain
•Swelling of joint
•Creaking of the plagued joint.
•Stiffness.
The fact is, symptoms vary from person to person.
Stages of Osteoarthritis.
OA is a condition with stages numbering up to five stages 0–4.
The initial stage(0) is the Normal joint — Everything is fine. However, the Final Stage (4) represents severe osteoarthritis — not all cases get this critical.
Severe osteoarthritis is the extensive loss of cartilage in the joint. The continual friction between the two linking bones in the joint from this condition can bring about severe symptoms like:
•Increased pain: You may sense increased pain as you go on with your daily activities.
•Increased swelling and inflammation: Due to the high production of synovial fluid within the joint, the joint may get swollen.
•Decreased mobility: The stiffness or pain in your joint might make it harder to enjoy your day.
•Muscle weakness: Joint swelling can result in pain and weakness.
Now, diet habits or supplements can’t cure OA, but the Arthritis Foundation states that dieting can help boost your health if you are suffering from OA.
Foods with anti-inflammatory capabilities can ease you up, and certain foods can aggravate your situation.
Here are the foods you should avoid:
(1)Sugar
The production of cytokines from processed sugars can act as an inflammatory link in your body.
Some sources of cytokines are;
•Flavored coffee
•Soda
•sweet tea.
(2)Processed Carbohydrates
Foods like white rice and potato chips can improve the production of advanced glycation (AGE) oxidants. This oxidant can stimulate inflammation in your body.
(3) Unhealthy fats.
Pizza and other high saturated food can cause inflammation of the fat tissues in your body.
To improve your well being when managing OA, you may consider including the following mineral into your diet:
Vitamin D
Vitamin D is the nutrient your body can only get when exposed to sunlight.
Unfortunately, most of the world population doesn’t get enough of it. The good news here is; there are other ways to get it.
Here are foods rich in vitamin D,
•Cod
•liver oil
•Egg yolks
•cow milk
•orange juice
• Herring.
Calcium
Calcium is essential for your health; it forms much of your bones and will help strengthen your joints.
It also improves muscle functions.
sources of calcium are;
•Seeds
•Figs
•Yogurt
•Canned
•Salmon
•Beans and other calcium-fortified foods.
Polyphenols
Polyphenol is a compound you can get through plant-based foods. It is an antioxidant and can improve weight management difficulties.
Some sources of polyphenols are ;
•Berries
•cocoa
•Powder
•Dark chocolate
•Beans
•Nuts
• Red onions
•Red wine
• green tea.
Zinc
Zinc develops and rebuilds your body tissues.
Your body doesn’t store zinc. So you have to eat enough zinc.
sources of zinc are;
•Pumpkin seed
•cashew nuts
• wheat potato.
Omega-3 fatty acid.
Some foods contain Omega-3 fatty acids. These polyunsaturated fats are anti-inflammatory and can help maintain your osteoarthritis.
Some sources of Omega-3 fatty acids are ;
•Fresh
•Tuna
•Walnuts
•Salmon
•krill oil
•Flaxseed oil.
Oleocanthal
Oleocanthal is in olive oil.
Olive oil helps relieve oxidative stress in people suffering from osteoarthritis.
Myths around arthritis
There are some misconceptions surrounding arthritis, and some of these misconceptions will be addressed :
- Dairy Worsens osteoarthritis.
Although some dairy products can have a negative reaction to the body, understand that this is an individual problem.
Some people enjoy the anti-inflammatory benefits of milk and cheese. To be on the safe side, consider taking skimmed milk and low-fat milk to protect yourself.
• Avoid Citrus.
Certain people hold the belief that citrus fruit is inflammatory because of its level of acidity.
Well, this is false. The high level of vitamin c in Citrus fruits is anti-inflammatory. However, the only exception is that grapefruit can interact with some medicines.
•Tomatoes and peppers cause inflammation.
According to the Arthritis Foundation, there is no scientific evidence to back this up.
Tomatoes and pepper host a chemical called solanine which is the culprit for arthritis pain. However, these vegetables have many benefits to offer you.
As much as science proves that certain foods and nutrients can help improve the symptoms of your osteoarthritis.
It is advised you see medical personnel for proper guidance on how to treat your osteoarthritis.
