Are there any diet plans prescribed for seniors with osteoarthritis? Are there any diets they should avoid?
1. Fatty fish
There are many omega-3 fatty acids in oily fish that are good for you. Osteoarthritis patients may benefit from the anti-inflammatory properties of these polyunsaturated fats.
People with osteoarthritis should consume one serving of oily fish per week. Some examples of oily fish are:
Sardines
Mackerel
Salmon
Tuna sashimi
People who aren’t fans of fish can still get their omega-3s from supplements such as fish oil, krill oil, flaxseed oil, etc.
Chia seeds, flaxseed oil, and walnuts are also good sources of omega-3. These foods may also aid in the reduction of inflammation.
2. Oils
Besides those found in oily fish, some other oils can also help reduce inflammation. Oleocanthal, a compound found in extra-virgin olive oil, is similar to nonsteroidal anti-inflammatory drugs (NSAIDs).
In addition to being nutritious, avocado and safflower oils may also lower cholesterol levels.
3. Dairy
Dairy products, like milk, yogurt, and cheese, are high in calcium and vitamin D. These nutrients strengthen the bones, which may alleviate pain symptoms.
That isn’t the only thing dairy has. Proteins can help you build muscle. Low-fat options are available for those looking to lose weight.
4. Dark leafy greens
These vegetables are high in vitamin D, phytochemicals, and antioxidants that help fight stress. For calcium absorption, vitamin D is necessary, but it can also help the immune system and thus the body’s capacity to fight infection.
Spinach, kale, chard, and collard greens are examples of dark leafy greens.
5. Broccoli
Broccoli has a compound called sulforaphane, which scientists think could slow down the development of osteoarthritis.
They’re also high in vitamins K, C, and calcium, essential for bone health.
6. Green tea
The antioxidant polyphenols can reduce inflammation and slow down the rate of cartilage damage. Green tea is full of polyphenols.
7. Garlic
Researchers believe that diallyl disulphide, a compound found in garlic, has the potential to combat the enzymes in the body responsible for cartilage damage.
8. Nuts
Nuts are heart-healthy because they are rich in calcium, magnesium, zinc, vitamin E, and fibre. They also contain the immune system booster alpha-linolenic acid (ALA).
The foods to stay away from:
1. Sugar
Processing sugars can trigger the release of pro-inflammatory messengers cytokines in the body when consumed. Manufacturers add sugar to sweetened drinks, like soda, sweet tea, flavoured coffee, and some juice drinks to make them taste better.
These sugars are the most likely to make inflammatory conditions worse.
2. Saturated fat
Pizza and red meat, both high in saturated fat, can irritate fat tissue. It can worsen arthritis inflammation and increase the risk of obesity, heart disease, and other health problems.
3. Refined carbohydrates
These carbohydrates, such as white bread, white rice, and potato chips, contribute to the production of ageing oxidants. These oxidants can damage your body and will cause inflammation.
