More than 27 million Americans suffer from the pain, stiffness and swelling of Osteoarthritis (OA). It is a disease in which the cartilage breaks down in the joints, allowing bone to rub on bone. It comes on slowly, but it is a degenerative joint disease, caused by wear and tear and gravity. The risk of OA increases with age, trauma, obesity and repetitive joint use. According to the CDC, by 85 years old, almost 1 in 2 people will be diagnosed with OA. However, it can hit much younger, with a significant spike in diagnosis at around 45 years old. Sadly, OA is one of the most prevalent and disabling chronic diseases.
Although there is no cure for OA, you can treat the symptoms with medication and through healthy eating habits. Studies show that overweight women are 4 times more likely and overweight men 5 times more likely to develop OA than someone who is a healthy body weight. Once you have OA, even 10 pounds overweight can increase the force on the knee by 30-60 pounds with each step. Therefore, one key goal of healthy eating is to lose weight.
People with OA need nutrient rich foods for weight loss and deficiencies caused by their Arthritis medications. Ideally, have your Primary Care Provider (PCP) do a physical to check for deficiencies. Armed with information, you can treat your OA starting with these basic steps:
- Balance your plate; 3 food groups/meal
- Reach & maintain a healthy body weight
- Eat a variety of foods, low in fat & sugar
- Limit alcohol
- Balance the food you eat with physical activity
- Avoid elimination diets, fad diets, and miracle cures
- Choose foods rich in nutrients known to help (see below)
It is best to choose foods as the source of nutrients, but in some cases a supplement may be needed. Start by putting these foods on your plate to treat OA:
Vitamin C
- Slows progression, lessen inflammation
- Eat Vitamin C rich fruit & veggies (e.g. berries, citrus, kiwi, mango, papaya, peppers, broccoli, cabbage, potatoes, spinach, tomatoes)
Vitamin E
- Lessens pain
- Plant based oils are the best sources of Vitamin E (e.g. canola & olive oils, nuts, nut butters)
Vitamin D
- Slows progression
- Milk, fish and fortified soy/rice/whole grain cereals are great sources of Vitamin D
B Vitamins
- Niacin lowers medication needs (but not pain), however not recommended due to side effects from pills
- There are no side effects from foods so add fish, lean meats, poultry, fortified grains to your plate
- Folate and B12 have no effect on Arthritis
Omega 3’s
- Lowers inflammation
- Large doses may interfere with blood clotting and increase risk for stroke especially when taken with aspirin or other non-steroidal anti-inflammatory drugs
- It is okay to eat Omega 3’s such as salmon, herring, white albacore tuna, haddock, anchovy, mackerel, walnuts and canola oil.
The Promise of Glucosamine and Chondroitin Sulfate
According to the American Academy of Orthopedic Surgeons, people looking for alternative treatments often turn to Glucosamine and Chondroitin Sulfate. Both occur naturally in your body. Glucosamine makes and repairs cartilage, and Chondroitin Sulfate stops the breakdown of cartilage. The supplements are made from shellfish. There is some proof that these supplements may lessen pain, but no evidence that they can slow down or reverse the damage. These pills are generally thought of as safe, but might pose a risk for those with asthma, diabetes, blood clotting disorders, and shellfish allergies.
Additional Supplements to Consider:
The Arthritis Foundation cautions OA sufferers to be careful about taking any additional supplements. However, when in pain, people search for relief. See details below about a variety of supplements available for OA treatment (check with your PCP first):
Some research supports claims (consider taking):
- Avocado and Soybean Unsaponifiables (ASU) – slows progression
- MSM (Methylsulfonylmethane) – pain reducer
- HarpagophytumProcumbens/Devil’s Claw – pain reducer
More research needed (question taking):
- Bromelain (Pineapple) – pain reducer
- Rose Hip – pain reducer
Unsupported claims (avoid):
- Hyperimmune Milk – lower inflammation
Supplements that may be dangerous (avoid):
- Cat’s Claw
- Thunder God Vine
- Sam-e
OA is chronic condition that can restrict your daily life because of pain. While there are medications that can be prescribed,you need to make a difference, too. So load up that plate with delicious fruit, veggies, whole grains and lean protein! This can be a tasteful way to contribute to your well-being.
Jennifer Giffune, R.D., L.D.N. Is a freelance author and professional speaker. She currently is providing nutrition counseling services for Hampden County Physician Associates at their offices in Westfield, Southwick, Feeding Hills and West Springfield. If you would like to schedule a counseling session with Jennifer, please call (413) 786-1500.
