The slightest stiffness in our joints can hinder our movement for the rest of the day. If you have osteoarthritis, this could be your reality. Osteoarthritis is the most common form of arthritis . It causes pain, stiffness and swelling in the joints, which could eventually lead to disability. The most common victims of this health condition are the knees . If you suffer from knee osteoarthritis, here are some healthy eating habits that will help you cope better with the condition.
1. Count your calories:
Research indicates that an important step to relieve knee pain and improve knee movement is to reduce the amount of weight they have to bear.
“Counting calories and reducing consumption can help you reduce your weight and relieve pressure on your knees”.
Obesity triggers and worsens knee osteoarthritis. And, exercise can be a bit difficult and not very effective when you have a stiff knee. Therefore, eat smaller portions, reduce your consumption of processed foods and avoid sugar to lose weight gradually.
2. Watch your Vitamin Intake:
Vitamins C, D, K and E not only increase the immunity and health of the skin. Studies indicate that antioxidants in vitamin C could prevent bone reduction and bone marrow injuries, two factors that contribute to osteoarthritis of the knee. Vitamin E, meanwhile, relieves oxidative stress, which aggravates knee osteoarthritis. In addition, studies indicate that vitamin D deficiency may worsen the symptoms of knee osteoarthritis. In addition, vitamin K is anti-inflammatory and is necessary for the proper functioning of bone and cartilage. Good sources of vitamin C include oranges, berries and red peppers, while good sources of vitamin E include almonds, spinach, sweet potatoes and avocado. For vitamin D, buy salmon and for vitamin K, buy leafy vegetables. If you decide to take a supplement instead, consult a professional regarding the appropriate dose.
3. Eat Vegetables:
Here is another reason to add salads to your diet. Research indicates that certain vegetables such as broccoli, cabbage and Brussels sprouts contain sulforaphane , an anti-inflammatory compound that relieves pain and reduces stiffness. In addition, it could protect the cartilage from damage. In addition, glucosinolate, a natural component of many spicy plants such as mustard, cabbage and horseradish, may also help relieve the symptoms of knee osteoarthritis.
4. Cook with Olive Oil:
Change your regular sources of fat for olive oil. Research indicates that it has a phenolic compound called oleocantal that reduces inflammation and joint pain, as do NSAIDs (nonsteroidal anti-inflammatory drugs). In addition, olive oil consists of omega 3 fatty acids, which reduce pain and joint stiffness. However, be sure to opt for a high quality olive oil that has a strong smell.
5. Pay Attention to Cooking Temperatures:
Foods, especially meat, that are cooked at high temperatures tend to contain high levels of advanced glycation end products (AGE). These products increase oxidative stress and inflammation. Research indicates that AGEs cause cartilage stiffness and knee pain. Therefore, be sure to reduce the amount of fried, roasted and baked food in the microwave. Talk to a professional about your culinary habits if you are not sure about it. Apart from adopting these habits, avoid processed foods, fried foods and omega 6 fatty acids from egg yolks and red meat. Doing so will help reduce pain and make the day easier.