A natural diet has an anti-inflammatory effect in osteoarthritis and supplies the body with all nutrients. This provides an optimal basis to prevent the progression of the disease. Meals should be balanced and include all nutrient groups from carbohydrates, fat, and protein.
To maintain the joint-supporting muscles, the body must be supplied with enough protein through the diet. An adult requires 0.8g/kg of body weight per day. 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 it contains all essential amino acids.
With a diet based solely on plant protein, care must be taken to compose meals so 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 together also balance the otherwise incomplete amino acid profile. A balanced ratio of all eight amino acids recommended by the WHO is found, for example, in the combination of soy, quinoa, amaranth, and buckwheat.
Fats with a high content of omega-3 fatty acids have anti-inflammatory effects and are abundant in linseed 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.
Seasonal organic fruits and vegetables from regional sources are particularly rich in micronutrients. They provide the body with many vitamins, minerals, trace elements, and plenty of fiber, which supports good digestion. They keep blood sugar levels stable and lower cholesterol levels. These are further factors to help prevent the onset of inflammation in the body.
Simple carbohydrates from sugar and white flour products should be avoided as they promote inflammation. Fiber-rich whole grain products with their complex carbohydrates are ideal to support the body's need for 30 g of fiber per day.
Spices such as turmeric, chili, black pepper, cumin, and nutmeg also have anti-inflammatory effects and should be included in the daily diet.
A diet as natural as possible, free from chemical additives such as preservatives, colorings, sweeteners, and flavor enhancers, can help prevent the onset of 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.
Regular fluid intake of at least 2 liters of water per day has a positive effect on the joint system by optimally hydrating the body's own hyaluronic acid, which serves as a buffering system for the body.
Guest article 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 info at: alex-kuebler.de
