If you have been diagnosed with osteoarthritis or you are considered to be at risk , it is important to know what you can do to lessen your symptoms. The most effective way to reduce the likelihood of developing osteoarthritis, as well as combating the symptoms, is weight management and eating the right food.
Diet for Arthritis
A good diet for arthritis consists of various nutrients and vitamins. A highly popular food among people with arthritis is fish. It is difficult to find natural sources of Vitamin D in food, and fish oils are a prominent source of it. Salmon and other types of fish offer Omega-3 fatty acids that help to lessen the symptoms of arthritis.
Keeping up with collagen intake
Collagen makes up thirty percent of the protein in the human body and is an important influence on bone strength and many other aspects of our health. As we age our bodies produce less collagen and this leads to wrinkles, weakened bones, and a handful of other symptoms that impact the body’s ability to function effectively.While they don’t contain collagen, foods rich in vitamin C such as oranges, strawberries and citrus fruits stimulate collagen production.
Dark green vegetables, such as kale, collard greens and spinach are also high in vitamin C as well as other nutrients that will help your overall health. Doing something as simple as including one green smoothie per day into your diet which contains these ingredients can help boost collagen production. Bone broth is also an excellent source of collagen on its own.
Other arthritis-fighters and the foods that contain them
Other vitamins and minerals that can be taken to improve joint function and reduce arthritis symptoms include:
Hyaluronic acid is found naturally in the body and is used to lubricate joints to increase ease of movement. To produce it naturally, our bodies need magnesium. Most greens, root vegetables, avocados and soy products are sources of magnesium.
Glucosamine is a building block of joint and other connective tissue. There are no major food sources; the hard shells of crustaceans such as shrimp contain it. A supplement is recommended to ensure that you are getting enough.
This is a component of human connective tissue. Gristle from animal bones and connective tissue is a source, but this is hard to consume with the exception of homemade broths. A supplement is the best way to get chondroitin regularly.
Fitness & osteoarthritis
While it is often quite difficult to move around with arthritis, and it would seem that moving around a lot would aggravate the symptoms, moderate exercise can help mitigate arthritis symptoms. The three most important areas to focus when exercising are stretching and motion, endurance and cardio, and physical strengthening. There are also a variety of different workouts designed for people with osteoarthritis that can be found online.
There is no sure way to prevent arthritis. It can still happen as you age no matter what your lifestyle is like. However, you can mitigate the risk by having a diet low in sugar, exercising regularly, and trying to maintain mobility. It’s also important to exercise because of the motions involved and their effect on how well your joints continue to work. Talk to your doctor regularly to ensure you are doing everything you can to stay active and healthy.