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15. May 2023
Diet for osteoarthritis - What you can eat to support your joints
Osteoarthritis is a common joint disease that mainly affects older people. Whilst there is no specific 'osteoarthritis diet', a balanced diet can help to alleviate symptoms and slow down the progression of the disease. In this article, you will learn how you can support your joints with the right diet.
Why is nutrition important for osteoarthritis?
A healthy diet can have several positive effects on osteoarthritis:
- Reduction of inflammation
- Support of the cartilage structure
- Weight management (particularly important for knee and hip osteoarthritis)
- Strengthening the immune system
Anti-inflammatory foods
The following foods can help to reduce inflammation in the body:
- Fatty fish (salmon, mackerel, sardines) rich in omega-3 fatty acids
- Olive oil and nuts, especially walnuts
- Fruit and vegetables, especially berries, cherries and leafy greens
- Spices such as turmeric and ginger
Cartilage-building nutrients
These nutrients are important for the health of your joints:
- Vitamin C (in citrus fruits, peppers, broccoli)
- Vitamin D (in fatty fish, eggs; also from sunlight)
- Collagen (in bone broth, gelatine)
- Glucosamine and chondroitin (in seafood, can also be taken as a dietary supplement)
Weight management through nutrition
A healthy body weight relieves pressure on the joints. Pay attention to:
- Foods rich in fibre (wholemeal products, pulses)
- Protein-rich foods (lean meat, fish, pulses)
- Reduce foods high in sugar and fat
Foods that you should avoid
Some foods can promote inflammation and should be reduced:
- Sugar and highly processed foods
- Red meat and processed meat products
- Trans fats (in convenience foods and fried foods)
- excessive alcohol consumption
Recipe suggestion: Anti-inflammatory smoothie
Here is a simple recipe for a joint-friendly smoothie:
1 handful of spinach
1 small banana
1/2 cup blueberries
1 tbsp ground linseed
1 tsp turmeric
1 cup unsweetened almond milk
Puree all ingredients in a blender and enjoy!
Professional support with changing your diet
Changing your diet can be challenging, especially if you are unsure which foods are best for you. At Bethesda Hospital, we offer you comprehensive support:
- Our dietitians will work with you to develop a personalised diet plan
- Our rheumatology specialists will give you holistic advice on nutrition and osteoarthritis
- In our interdisciplinary team, we optimally coordinate diet, exercise and drug therapy
Let our experts advise you. Together we will find the right nutritional approach to support your joints and improve your quality of life.