Arthritis is increasingly common in the elderly, causing pain, limited mobility and seriously affecting the quality of life. In addition to medication, diet plays an important role in controlling inflammation and maintaining long-term bone and joint health.
What you eat directly affects the inflammatory response in the body, says Dr Simon Thomas, an Orthopedic surgeon at Max Super Speciality Hospital (India). An anti-inflammatory diet can help relieve pain, increase joint flexibility and improve quality of life."
A study published in Arthritis Research & Therapy shows that people who maintain a healthy, anti-inflammatory diet have a lower mortality rate and are less likely to have joint complications than those who eat a lot of processed foods.
Foods to include in an anti-inflammatory diet
According to Dr. Thomas, people with arthritis should supplement fatty fish such as salmon, mackerel, sardines or tuna, a rich source of Omega-3, to help reduce swelling, pain and stiffness. If you cant eat fish, you can use high-quality fish oil supplements, he said.
In addition, eating lots of green vegetables and colorful fruits such as kale, spinach, broccoli, blueberries or strawberries is also very necessary. These foods are rich in vitamins A, C, K and antioxidants, which help protect cartilage cells and reduce oxidative stress.
Whole olive oil is a good choice to replace regular cooking oil. It contains oleocanthal, which has the same effect as ibuprofen in reducing inflammation. In addition, adding turmeric and ginger to meals also helps fight inflammation thanks to the natural active ingredients curcumin and gingerol.
Things to avoid to protect joints
People with arthritis should limit processed foods, red meat, sugar and salt as they can make inflammation worse. Instead, you should choose whole grains, beans, chia seeds, almonds, walnuts to supplement fiber and healthy fats.
A study by Harvard Health shows that just reducing 0.45 kg of body weight can help reduce up to 1.8 kg of pressure on the knee joint. Right weight control is the first step to reducing joint pain and preventing disease progression, Dr. Thomas emphasized.
