Some Foods Which Help To Beat Knee Osteoarthritis and Other Aching Joints
The newest studies show the keys to beating knee osteoarthritis and other painful joints may be through your stomach. From fatty fish to tart cherries, here are the right foods and supplements to ease arthritis pain...
The latest osteoarthritis studies suggest certain foods and vitamins, many found in Mediterranean diets, may ease knee osteoarthritis, keep the condition from worsening, or help stop it in the first place.
There’s a huge drive “to find natural approaches to treating medical conditions like osteoarthritis,” .
1. Mediterranean foodsPeople in Greece and Italy eat lots of fruits and vegetables, with an emphasis on lean meat, fish, whole grains and olive oil. Eating meats & sweets less often, having moderate portions of yoghurt, cheese & eggs, drinking water more instead of sodas or other drinks.
It’s a diet that promotes a healthy weight and greater joint health, studies show.
Women with arthritis who learned to cook Mediterranean-style – and ate more produce, beans and olive oil – had less pain and morning stiffness after six months than those who didn't make those dietary changes, according to a 2007 study.
A clear cause-and-effect hasn't been found, but one reason may be that this diet is brimming with antioxidants – including vitamin C – and omega-3 fatty acids, both of which have been associated with an improvement in symptoms of arthritis.
Plus, people who follow the Mediterranean diet tend to lose weight, which eases arthritis discomfort.
With each pound you gain, the overall force across your knee increases by 2-3 pounds; shedding pounds has the opposite effect.
Heavy people who lost just 5% of their body weight lowered their risk for knee osteoarthritis by 5%, according to a 2010 study.
2. Selenium This trace mineral helps antioxidants clear out cell-damaging free radicals. In fact, your toenails are loaded with it. Without selenium, new studies show, you run a greater risk of hip and knee osteoarthritis.
Researchers have been measuring levels of selenium in the nail beds of nearly 1,000 people – average age 59 . The study is ongoing, but so far it’s shown that “people who have low selenium levels are more likely to have knee osteoarthritis,” says a rheumatologist .
What’s more, knee osteoarthritis is more likely to affect both legs and be more severe, she adds. -
In another part of the study that looked at 786 people ages 45 and older, those with the highest selenium levels in their toenails had about 45% less risk of developing moderate to severe hip arthritis or of getting osteoarthritis in both hips.
What to do: More research is needed before specific osteoarthritis-related recommendations can be made, researchers say. But try to meet the U.S. government’s Recommended Dietary Allowance (RDA) of 55 micrograms (mcg) per day by eating a varied, healthful diet, she adds.
Where to find it: Most nutrition labels don’t list selenium, but plant foods, like mushrooms and nuts, are our main source.
It can also be found in some meats and seafood.
For example, a 3-ounce serving of light tuna has 63 mcg; 3-1/2 ounces of beef have 35 mcg; a cup of shiitake mushrooms has 28 mcg, and a cup of brown rice has 19 mcg.
At 544 mcg per ounce, Brazil nuts are packed with the mineral.
(But beware: Consuming too much selenium could cause GI upset, white fingernails, irritability and fatigue.)
3. Vitamin C
A decade ago, the 10-year Study found that people who took the most vitamin C had a threefold reduction in the progression of knee osteoarthritis.
And in a 2007 Australian study that followed 293 people for 10 years, those who got the most vitamin C in their diets had less cartilage breakdown and less bone degeneration, both of which are associated with osteoarthritis.
What to do: The jury’s still out on whether Vitamin C can slow osteoarthritis progression, says a Dr.
Still, “I tell my patients to have a good intake of fruits and vegetables containing antioxidants,” he says. That way, they easily meet the women’s vitamin C RDA of 75 mg.
But don’t overdo supplements, because some research has found that too much Vitamin C can worsen arthritis.
Where to find it: Look for C in a range of fruits and veggies, especially citrus. Some examples: 1/2 cup cooked sweet red pepper has 116 mg; a medium orange, 70 mg; 1/2 cup strawberries, 49 mg; 1/4 cup cantaloupe, 47 mg. I Indian gooseberry or amla has it is called, gives enough Vitamin C for the day.
4. Omega-3 fatty acids
The oils in fatty fish such as salmon and tuna have long been touted as heart-healthy. But research also suggests they may ease arthritis pain and other similar conditions.
The duration of morning stiffness and number of painful or tender joints improved after three months of taking fish oil capsules.
That may be partly because the body converts fatty acids in fish oil into a chemical called resolvin D2, a 2009 study. Researchers found that the body makes resolvin D2 from omega-3 fatty acids.
What to do: The American Heart Association (AHA) advises people without coronary heart disease, which narrows the arteries and vessels that provide oxygen and nutrients to the heart, eat a variety of fatty fish at least twice per week. If you have heart disease, ask your doctor how much fish or supplements you should consume. Where to find it: Fatty fish include mackerel, lake trout, herring sardines, salmon and albacore tuna. You can also get omega 3’s from enriched eggs.
Canola, walnuts, flaxseed, soy oil and milk, contain oils that the body partially converts into omega 3s.
5. Vitamin K It’s key for helping blood clot and maintaining strong bones.
People 42 and older who don’t get enough vitamin K are more likely to develop bone spurs (bony bumps on joints that hurt when they rub against cartilage or bone) and narrowing of the space between joints (a sign of cartilage breakdown), according to a research. Both conditions are associated with osteoarthritis.
A 2010 follow-up found that people with hand osteoarthritis had about 47% less narrowing between their hand joints if they had sufficient blood levels of K.
Although it’s still unknown if K will help prevent osteoarthritis, it may slow its progression, says a rheumatologist.
What to do: Aim for at least the RDA of 90 mcg of vitamin K per day. (A caveat: If you take warfarin to thin your blood and prevent clots, ask your doctor if you should avoid vitamin K because it may interfere with the medication.)
Where to find it: Eat leafy green vegetables (especially when cooked). A cup of spinach has 889 mcg when cooked, 145 mcg when raw.
6. Cherries
Anthocyanin, a tongue-twister of a compound, provides red, blue and purple colouring to fruits, vegetables and even flowers. It may also provide osteoarthritis pain relief.
When 20 men and women with knee osteoarthritis, ages 43-77, took a daily gel cap containing 100 mg of concentrated Montmorency (tart) cherry extract for 12 weeks, about half had 50% improvement in measures of pain, joint tenderness, stiffness and function, according to a study.
The anthocyanin appears to act like Advil and other NSAIDs.
What to do: Eat lots of red-blue-purple foods, including berries, cherries, plums and even purple carrots or potatoes. But consult your doctor before taking these supplements if you’re on anticoagulants, because they can have mild blood-thinning properties too.
Where to find it: Cherries, blueberries and other high-anthocyanin fruits are available fresh, frozen, as juice, and in jams and syrups. Minimal processing may help preserve the anthocyanin content.
ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.
The latest osteoarthritis studies suggest certain foods and vitamins, many found in Mediterranean diets, may ease knee osteoarthritis, keep the condition from worsening, or help stop it in the first place.
There’s a huge drive “to find natural approaches to treating medical conditions like osteoarthritis,” .
1. Mediterranean foodsPeople in Greece and Italy eat lots of fruits and vegetables, with an emphasis on lean meat, fish, whole grains and olive oil. Eating meats & sweets less often, having moderate portions of yoghurt, cheese & eggs, drinking water more instead of sodas or other drinks.
It’s a diet that promotes a healthy weight and greater joint health, studies show.
Women with arthritis who learned to cook Mediterranean-style – and ate more produce, beans and olive oil – had less pain and morning stiffness after six months than those who didn't make those dietary changes, according to a 2007 study.
A clear cause-and-effect hasn't been found, but one reason may be that this diet is brimming with antioxidants – including vitamin C – and omega-3 fatty acids, both of which have been associated with an improvement in symptoms of arthritis.
Plus, people who follow the Mediterranean diet tend to lose weight, which eases arthritis discomfort.
With each pound you gain, the overall force across your knee increases by 2-3 pounds; shedding pounds has the opposite effect.
Heavy people who lost just 5% of their body weight lowered their risk for knee osteoarthritis by 5%, according to a 2010 study.
2. Selenium This trace mineral helps antioxidants clear out cell-damaging free radicals. In fact, your toenails are loaded with it. Without selenium, new studies show, you run a greater risk of hip and knee osteoarthritis.
Researchers have been measuring levels of selenium in the nail beds of nearly 1,000 people – average age 59 . The study is ongoing, but so far it’s shown that “people who have low selenium levels are more likely to have knee osteoarthritis,” says a rheumatologist .
What’s more, knee osteoarthritis is more likely to affect both legs and be more severe, she adds. -
In another part of the study that looked at 786 people ages 45 and older, those with the highest selenium levels in their toenails had about 45% less risk of developing moderate to severe hip arthritis or of getting osteoarthritis in both hips.
What to do: More research is needed before specific osteoarthritis-related recommendations can be made, researchers say. But try to meet the U.S. government’s Recommended Dietary Allowance (RDA) of 55 micrograms (mcg) per day by eating a varied, healthful diet, she adds.
Where to find it: Most nutrition labels don’t list selenium, but plant foods, like mushrooms and nuts, are our main source.
It can also be found in some meats and seafood.
For example, a 3-ounce serving of light tuna has 63 mcg; 3-1/2 ounces of beef have 35 mcg; a cup of shiitake mushrooms has 28 mcg, and a cup of brown rice has 19 mcg.
At 544 mcg per ounce, Brazil nuts are packed with the mineral.
(But beware: Consuming too much selenium could cause GI upset, white fingernails, irritability and fatigue.)
3. Vitamin C
A decade ago, the 10-year Study found that people who took the most vitamin C had a threefold reduction in the progression of knee osteoarthritis.
And in a 2007 Australian study that followed 293 people for 10 years, those who got the most vitamin C in their diets had less cartilage breakdown and less bone degeneration, both of which are associated with osteoarthritis.
What to do: The jury’s still out on whether Vitamin C can slow osteoarthritis progression, says a Dr.
Still, “I tell my patients to have a good intake of fruits and vegetables containing antioxidants,” he says. That way, they easily meet the women’s vitamin C RDA of 75 mg.
But don’t overdo supplements, because some research has found that too much Vitamin C can worsen arthritis.
Where to find it: Look for C in a range of fruits and veggies, especially citrus. Some examples: 1/2 cup cooked sweet red pepper has 116 mg; a medium orange, 70 mg; 1/2 cup strawberries, 49 mg; 1/4 cup cantaloupe, 47 mg. I Indian gooseberry or amla has it is called, gives enough Vitamin C for the day.
4. Omega-3 fatty acids
The oils in fatty fish such as salmon and tuna have long been touted as heart-healthy. But research also suggests they may ease arthritis pain and other similar conditions.
The duration of morning stiffness and number of painful or tender joints improved after three months of taking fish oil capsules.
That may be partly because the body converts fatty acids in fish oil into a chemical called resolvin D2, a 2009 study. Researchers found that the body makes resolvin D2 from omega-3 fatty acids.
What to do: The American Heart Association (AHA) advises people without coronary heart disease, which narrows the arteries and vessels that provide oxygen and nutrients to the heart, eat a variety of fatty fish at least twice per week. If you have heart disease, ask your doctor how much fish or supplements you should consume. Where to find it: Fatty fish include mackerel, lake trout, herring sardines, salmon and albacore tuna. You can also get omega 3’s from enriched eggs.
Canola, walnuts, flaxseed, soy oil and milk, contain oils that the body partially converts into omega 3s.
5. Vitamin K It’s key for helping blood clot and maintaining strong bones.
People 42 and older who don’t get enough vitamin K are more likely to develop bone spurs (bony bumps on joints that hurt when they rub against cartilage or bone) and narrowing of the space between joints (a sign of cartilage breakdown), according to a research. Both conditions are associated with osteoarthritis.
A 2010 follow-up found that people with hand osteoarthritis had about 47% less narrowing between their hand joints if they had sufficient blood levels of K.
Although it’s still unknown if K will help prevent osteoarthritis, it may slow its progression, says a rheumatologist.
What to do: Aim for at least the RDA of 90 mcg of vitamin K per day. (A caveat: If you take warfarin to thin your blood and prevent clots, ask your doctor if you should avoid vitamin K because it may interfere with the medication.)
Where to find it: Eat leafy green vegetables (especially when cooked). A cup of spinach has 889 mcg when cooked, 145 mcg when raw.
6. Cherries
Anthocyanin, a tongue-twister of a compound, provides red, blue and purple colouring to fruits, vegetables and even flowers. It may also provide osteoarthritis pain relief.
When 20 men and women with knee osteoarthritis, ages 43-77, took a daily gel cap containing 100 mg of concentrated Montmorency (tart) cherry extract for 12 weeks, about half had 50% improvement in measures of pain, joint tenderness, stiffness and function, according to a study.
The anthocyanin appears to act like Advil and other NSAIDs.
What to do: Eat lots of red-blue-purple foods, including berries, cherries, plums and even purple carrots or potatoes. But consult your doctor before taking these supplements if you’re on anticoagulants, because they can have mild blood-thinning properties too.
Where to find it: Cherries, blueberries and other high-anthocyanin fruits are available fresh, frozen, as juice, and in jams and syrups. Minimal processing may help preserve the anthocyanin content.
ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.
ps- those interested in recipes are free to view my blog-
http://gseasyrecipes.blogspot.com/
for info about knee replacement, you can view my blog-
http://Knee replacement-stick club.blogspot.com/
for crochet designs
http://My Crochet Creations.blogspot.com/
I've not given details about designs, but those interested are free to mail me for the same.
http://gseasyrecipes.blogspot.com/
for info about knee replacement, you can view my blog-
http://Knee replacement-stick club.blogspot.com/
for crochet designs
http://My Crochet Creations.blogspot.com/
I've not given details about designs, but those interested are free to mail me for the same.
Labels: berries, CAD( coronary artery disease), carrot, dark green leafy veg., Fish, hip, knee, Nuts, obese, Omega-3 fatty acids, Osteoarthritis, resolvin D2, selenium, soy, Vitamin C and K
posted by G S Iyer at 3:59 AM
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