Is there a specific osteoarthritis diet? It seems these days there is a special diet for just about everything, but among the risk factors or causes of osteoarthritis are several dietary concerns, not the least of which is being overweight. Even as little as 10 pounds of extra weight can increase the burden on the joints, particularly the knees, hips and ankles.
Proponents of "low carb" diets, like Atkins and South Beach, claim that eating too many carbohydrates causes weight gain, rather than eating foods that are too high in fat. They also claim that people lose as much as 15 pounds in the first two weeks.
This might be true for someone who eats a lot of junk food, because no chips, cookies or sodas are allowed, but following a low carb diet for extended periods of time can cause deficiencies in some nutrients that are particularly important for the maintenance of healthy bones, joints and cartilage. In other words, a low-carb diet is not a good osteoarthritis diet.
Most sources list the causes of osteoarthritis as heredity, frequent or severe injuries to the joints, other diseases and aging. But, researchers are currently studying the role of nutrition.
The long accepted theory is that cartilage cushions between the joints deteriorate with age, but this deterioration may not be inevitable. Some people never suffer from arthritis. If it was part of the natural aging process, one would think that everyone over a certain age would have some degree of osteoarthritis, but that is not the case.
There are many nutrients that the body needs every day in order to rebuild cartilage. A good osteoarthritis diet should include all of the nutrients needed to rebuild and prevent the breakdown of cartilage.
The same nutrients are needed in other parts of the body to perform other functions. So, if dietary intake is inadequate, the body may "use up" all of the nutrients to perform vital functions. While the average American diet is high in saturated fat, salt and calories, it has low nutritional value. So, even though a person is overweight, he or she may be getting inadequate nutrition.
In addition, the average American diet contains an improper balance of omega 6 to omega 3 fatty acids. There are many sources of omega 6 fatty acids, but the only really good source of omega 3s is fish. Most people do not eat enough fish; in fact it is difficult to eat enough fish to reach the recommended 1000mg per day without supplementation. In an osteoarthritis diet, the recommendations are closer to 3000mg, which is practically impossible to get without supplementation.
The immune system uses fatty acids to create numerous compounds, some of which increase inflammation, while others inhibit inflammation. The compounds derived from omega 6 fatty acids are mostly inflammatory; while those derived from omega 3 fatty acids are mostly anti-inflammatory. Because of this, many nutritionists believe that one of the causes of osteoarthritis is an imbalance in the ratio of omega 3 to omega 6 fats in the diet. Since, inflammation is the root cause of the pain.
Supplements that should be added to any osteoarthritis diet include the vitamins C and D, calcium and magnesium. Vitamin C is needed to form cartilage. Vitamin D, calcium and magnesium are important for healthy bones and the prevention of osteoporosis. Osteoporosis increases the risk of osteoarthritis.
Studies have shown that in persons with vitamin D deficiency the space between the joints is narrower, thus the joints grind together and cause pain. Doctors recommend 400IU daily for vitamin D supplementation. Other supplements, such as Glucosamine and chondroitin may also be beneficial.
An extract from the New Zealand green lipped mussel has been shown in studies to improve flexibility, reduce pain and morning stiffness in study participants. When taken with an omega 3 supplement, derived from fish oil, walking pace improved. The mussel contains glycosaminoglycans a component of connective tissue, such as cartilage. In addition to preventing inflammation, omega 3 fatty acids inhibit the production of an enzyme that breaks down cartilage.
for example, the University of Maryland's Medical Website states:
"...New Zealand green lipped mussel ( Perna canaliculus ), another potential source of omega-3 fatty acids, has been shown to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis."
Overall, the best osteoarthritis diet is one that includes fish 3-5 times per week, low fat dairy products, fruit, vegetables and whole grains, while limiting total fat intake to 30% or less of total caloric intake and avoiding saturated fats. In actuality, this diet would be good for anyone.
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