A natural diet has an anti-inflammatory effect in osteoarthritis and provides the body with all the nutrients it needs. This offers an optimal basis to prevent the progression of the disease. Meals should be balanced and include all nutrient groups from carbohydrates, fats, and proteins.
To maintain the joint-supporting muscles, the body must be supplied with sufficient protein through diet. An adult requires 0.8g/kg of body weight per day for this. High-quality proteins are provided by both animal and plant foods. Animal protein is better utilized by the body because its structure is more similar to that of humans and contains all essential amino acids.
In a diet with purely plant-based protein, care must be taken to combine meals in such a way that they form a complete protein source, containing all essential amino acids in the optimal ratio. Good combinations for this are legumes with nuts, seeds, or grains. Vegetables and grains also complement each other to balance the otherwise incomplete amino acid profile. A balanced ratio of all eight amino acids recommended by the WHO can be found, for example, in the combination of soy, quinoa, amaranth, and buckwheat.
Fats with a high content of omega-3 fatty acids have an anti-inflammatory effect and are abundant in flaxseed oil, avocados, nuts, and fatty fish such as salmon, tuna, mackerel, and herring.
Meat, but especially processed meat products like sausages, have an inflammatory effect due to their high content of saturated fatty acids and should be avoided as much as possible.
Fruits and vegetables of seasonal organic quality and from regional sources are particularly rich in micronutrients. They provide the body with many vitamins, minerals, trace elements, and plenty of fiber, which ensures good digestion. They keep blood sugar levels stable and lower cholesterol levels. These are additional factors to prevent the occurrence of inflammation in the body.
Simple carbohydrates from sugar and white flour products should be avoided as they have an inflammatory effect. Fiber-rich whole grain products with their complex carbohydrates are ideal for supporting the body's need for 30g of fiber per day.
Spices such as turmeric, chili, black pepper, cumin, and nutmeg also have an anti-inflammatory effect and should be included in the daily diet.
A diet that is as natural as possible, free from chemical additives such as preservatives, colorings, sweeteners, and flavor enhancers, can help prevent acute inflammatory processes in the body and ensures a balanced acid-base balance. If the daily diet contains too many acid-forming foods, the acid crystallizes in the joint space and leads to inflammation. This is prevented by a ratio of about 75% base-forming and 25% acid-forming foods.
A regular fluid intake of at least 2 liters of water per day positively affects the joint system by optimally hydrating the body's own hyaluronic acid, which serves as a buffering system.
Guest contribution by Alex Kübler
Individually tailored nutrition plans and training programs specifically designed for osteoarthritis or other joint diseases. Online or directly on-site in Wolfsburg and Braunschweig. More information at: alex-kuebler.de
