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Hi, my name is Sue Yu.
I'm a registered dietitian at the Hospital
for Special Surgery.
Today I'll be talking about dietary intake
to manage osteoarthritis, the benefits of maintaining
a healthy weight, and how certain foods can
affect inflammation related to osteoarthritis.
OA can cause pain, stiffness, swelling, and decrease
in mobility.
By making some modifications to your diet,
you can take charge of the symptoms.
Eating a healthy diet that consists of fruits, vegetables,
whole grains, lean protein, low-fat dairy products, beans,
and legumes is important for everyday health,
not just for OA.
Optimum nutrition can help with maintaining a healthy body
weight.
Obesity has been linked to worsening symptoms
and progression of osteoarthritis.
If you're overweight, losing weight
reduces inflammation and, therefore, pain.
It also alleviates the stress and pressure
on the affected joints, leading to better mobility.
For every pound you lose, 4 pounds
of pressure on your knees is relieved.
Choosing optimal foods to eat is important to manage your OA
symptoms.
Examples of high antioxidant foods
include blueberries, strawberries, kale,
and spinach.
Try reducing your consumption of saturated fats
by limiting fatty meats, butter, and whole-fat milk products.
This leads to decrease in inflammation.
Less inflammation equals less pain.
Omega 3 fatty acids contain a natural anti-inflammatory
agent, which helps to decrease inflammation in joints.
The best sources of omega 3's are usually
found in fatty fish and specific oils.
Some examples are salmon, anchovies, tuna, sardines,
walnut or walnut oil, olive oil, flaxseeds or flaxseed oil,
cod liver oil, wheat germs or wheat germ oil, avocado
or avocado oil.
Try to incorporate these foods into your diet two to three
times a week.
For example, try adding flaxseeds or walnuts
to your morning cereals or use olive oil
for salads and cooking.
Plant-based foods that have disease-fighting properties
and protect the health benefits are called phytochemicals.
They are found in fruits, vegetables, grains, and beans.
If you enjoy cooking, it might be
helpful to include spices such as turmeric, ginger,
and red chili pepper.
They contain active ingredients such as curcumin, capsaicin--
that help to reduce pain, inflammation,
and stiffness related to OA.
Cloves, cumin, anise, fennel, basil,
they contain compounds that act like antioxidants
and help to reduce inflammation.
Rosemary is known in folk medicine as pain reliever.
Preliminary studies support its pain relief benefits
and suggest that it may be more effective than acetaminophen.
A compound found in garlic helps to limit
cartilage-damaging enzymes.
All of these spices help to alleviate pain and reduce
inflammation.
Maintaining hydration is important for all
of your joints.
When your body is dehydrated, it must work harder
to perform physical activity.
Water helps to moisten joints, which
can lead to less stiffness.
Be sure to drink 8 to 10 cups a day.
Fiber is important to help to regulate your GI tract.
It eliminates unwanted waste, and it's
found in fruits and vegetables.
Certain medications you take, especially
pain medications such as NSAIDs and narcotics,
can cause constipation.
It is recommended that you take 30 to 35 grams a day.
If you have OA, managing your diet by including
different fruits and vegetables and eating foods high in omega
3 fatty acids can help to reduce OA pain.
Maintaining a healthy weight with regular physical activity
is just as important and beneficial.
Remember to talk to your doctor first before starting any diet.
Remember, healthy eating equals a healthier you.
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