Strong bones and healthy joints allow you to maintain a higher quality of life as you age. Unfortunately, the Centers for Disease Control and Prevention reports that 22 percent of adults older than 19 years of age had a diagnosis of arthritis during 2007 to 2009, and the National Osteoporosis Foundation reports that 51 million adults older than 52 years of age will have osteoporosis by the year 2020. Prevention and control of these conditions starts with your diet and regular doctor visits.
Fatty Fish
Fatty fish provide your body with omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation, stiffness and pain associated with arthritis and may reduce the risk of osteoporosis by increasing calcium levels in the body, according to the University of Maryland Medical Center. Plus, fatty fish provide a healthy alternative to red meats, which may increase inflammation and worsen arthritis symptoms, advises Nicole Kuhl, director of nutrition as LifeSpan Medicine in Santa Monica, California. Try adding salmon, lake trout, tuna, herring, sardines or mackerel to your diet at least three times a week. Canned salmon, sardines and tuna with bone particles provide extra calcium to your diet.
Calcium and Vitamin D
The two main nutrients for fighting osteoporosis include calcium and vitamin D. The amount of these nutrients you need varies based on your age and gender. The Institute of Medicine recommends that most adults get between 1,000 and 1,200 mg of calcium each day and 600 IU of vitamin D each day. The best sources of calcium and vitamin D are milk and fortified juices. If you have arthritis and osteoporosis, you may need to find other sources of calcium and vitamin D because dairy products cause inflammatory responses in some individuals. Foods containing vitamin D include egg yolks, cod liver oil and fatty fish, and foods containing calcium include calcium fortified tofu and cereal, almonds, white beans and broccoli.
Fruits and Vegetables
The health of your whole body, including your joints and bones, requires a high intake of fruits and vegetables. The phytoneutrients in many fruits and vegetables serve as anti-inflammatories, which can reduce pain and swelling in your joints, Kuhl advises. Fruits and vegetables also promote healthy bones, but science has yet to determine why. Kuhl recommends including five to seven servings of fresh or frozen fruits and vegetables in your meal plan each day. Ensure that the fruits and vegetables you eat come in a variety of colors because different colored fruits and vegetables provide your body with different vitamins and nutrients.
Foods To Limit
Some foods can worsen the inflammatory response of the body, prevent calcium absorption or deplete your body of calcium. Foods that often cause inflammation and worsen arthritis include saturated fats, wheat, corn, peanuts, soy, dairy, eggplant and peppers, Kuhl advises. Limi your intake of these foods if they cause you an inflammatory response. The National Osteoporosis Foundation recommends limiting your protein, sodium, oxalate and wheat bran. Keep your sodium intake below 2,400 mg each day and your protein intake to less than 5 to 5.5 oz. each day to prevent your body from losing calcium. Foods high in oxalate, such as spinach and wheat bran, limit your body's ability to absorb calcium, so avoid them as much as possible.
References
- Centers for Disease Control and Prevention; Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation; October 2010
- National Arthritis Foundation: Prevelance Report
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich, NMD; June 2009
- Nicole Kuhl, MS, CCN; LifeSpan Medicine; Santa Monica, California
- Institute of Medicine; DRIs for Calcium and Vitamin D; November 2010
- American Dietetic Association: Osteoporosis Nutrition Therapy
