Nutrition for strong joints and osteoarthritis

A natural diet has an anti-inflammatory effect on osteoarthritis and provides the body with all the nutrients it needs. This provides an optimal basis for preventing the disease from progressing. Meals should be balanced and contain all nutrient groups from carbohydrates, fat and protein.

In order to maintain the muscles that support the joints, the body must be supplied with sufficient protein through the diet. An adult needs 0.8g/kg body weight per day. High-quality proteins are provided by animal and plant foods. Animal protein is better utilized by the body because it is more similar in structure to human protein and contains all the essential amino acids.

When eating a purely plant-based protein diet, it is important to ensure that the meals are composed in such a way that they provide a complete protein source that contains all the essential amino acids in the optimum ratio. Good combinations for this are pulses with nuts, seeds or cereals. Vegetables and cereals together also balance out the otherwise incomplete amino acid profile. A combination of soy, quinoa, amaranth and buckwheat, for example, provides a balanced ratio of all eight amino acids recommended by the WHO.

Fats with a high proportion of omega 3 fatty acids have an anti-inflammatory effect and are abundant in linseed oil, avocados, nuts and oily fish such as salmon, tuna, mackerel and herring.

Meat, and especially processed meat products such as sausages, have an inflammatory effect due to their high content of saturated fatty acids and should be avoided wherever possible.

Fruit and vegetables in 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 ensure good digestion. They keep blood sugar levels constant and lower cholesterol levels. These are further factors in preventing the development of inflammation in the body.

Simple carbohydrates from sugar and white flour products should be avoided as they promote inflammation. High-fiber whole grain products with their complex carbohydrates, on the other hand, are ideal for helping the body meet its 30 g of fiber requirement per day.

Spices such as turmeric, chili, black pepper, cumin and nutmeg also have an anti-inflammatory effect and should be included in your daily diet.

A diet that is as natural as possible and free from chemical additives such as preservatives, colorants, sweeteners and flavor enhancers can prevent the development 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 around 75 % alkaline-forming and 25 % acid-forming foods.

A regular fluid intake of at least 2 liters of water a day has a positive effect on the joint system by optimally supplying the body’s own hyaluronic acid, which serves as a buffer system, with moisture.

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 information at: alex-kuebler.de