1. Lose the Weight; Lose the Pain
If you suffer from osteoarthritis and are currently having trouble fitting into your wardrobe, losing weight may help you in more ways than one. The extra weight bearing down on your joints only serves to aggravate your symptoms. Weight loss doesn't have to be as difficult as you think. Try filling half your plate with an assortment of vegetables while cutting back on portions of meats and grains at mealtimes. Instead of drinking your calories, drink water or seltzer. Have fruit or low-fat yogurt as snacks to tide you over until your next meal. Consider partaking in mild exercises such as walking, water aerobics and swimming to help melt off those extra pounds and strengthen the bones and muscles supporting your joints. Before you know it, you'll be enjoying life pain-free and in your favorite pair of pants to boot.
2. Boost Bone Building
Osteoarthritis doesn't just affect your joints; it affects your bones too. If you don't consume proper amounts of calcium-rich foods or get enough of vitamin D, you run the risk of breaking down your bones. Not a dairy lover? Consider taking calcium supplements. Did you know the best source of Vitamin D isn't a food? It's actually the sun's UV rays. Fifteen minutes a day of sunlight, minus the sunscreen, is typically all you need. If you don't get outdoors much, you may need to take vitamin D supplements to meet your daily requirements.
3. Fight Inflammation with Fat
There is a plausible, but not definitive, link between the types of fat you eat and inflammation in the body. Switching from foods rich in inflammatory-producing omega-6 fats (corn oils, mayonnaise, salad dressings, etc.) to foods rich in inflammatory-reducing omega-3 fats (salmon, walnuts, flaxseeds, etc.) may or may not help in this regard but is worth a shot. In any case, your heart will thank you for the change, since omega-3 fats may also lower blood pressure.
4. The Word on Glucosamine and Chondroitin
While not conclusive, some studies suggest supplemental glucosamine and chondroitin, found naturally in cartilage, may help alleviate pain associated with osteoarthritis. Though glucosamine appears to be more promising, the two are often coupled together. It's a good idea to speak with your doctor before taking these supplements, especially if you have diabetes, as glucosamine may have an impact on your blood glucose. And if you have an allergy to shellfish, avoid them completely, as the glucosamine is often derived from shellfish.
5. Other Foods that May Help
As you probably noticed, there don't seem to be many foods out there that will bring about a magical cure for your osteoarthritis. The best dietary suggestion here is weight loss. It's understandable if you feel frustrated and want to try other things. While these foods don't have the science to back them up, you may wish to try green tea, ginger and turmeric, all thought to contain inflammatory-reducing or pain-relieving properties.
