1. Mediterranean foodsPeople in Greece and Italy eat lots of fruits and vegetables, with an emphasis on lean meat, fish, whole grains and olive oil.
It’s a diet that promotes a healthy weight and greater joint health, studies show.
Women with arthritis who learned to cook Mediterranean-style – and ate more produce, beans and olive oil – had less pain and morning stiffness after six months than those who didn’t make those dietary changes, according to a 2007 Scottish study.
A clear cause-and-effect hasn’t been found, but one reason may be that this diet is brimming with antioxidants – including vitamin C – and omega-3 fatty acids, both of which have been associated with an improvement in symptoms of arthritis.
Plus, people who follow the Mediterranean diet tend to lose weight, which eases arthritis discomfort.
With each pound you gain, the overall force across your knee increases by 2-3 pounds; shedding pounds has the opposite effect.
Heavy people who lost just 5% of their body weight lowered their risk for knee osteoarthritis by 5%, according to a 2010 study by the University of North Carolina’s Thurston Arthritis Research Center in Chapel Hill. - See more at: http://www.lifescript.com/health/centers/osteoarthritis/articles/eat_to_beat_knee_osteoarthritis_and_other_aching_joints.aspx?_page=2#sthash.cIYjRCc7.dpuf
What to do: Check out the Mediterranean Diet Pyramid, which recommends basing meals on fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices; eating fish or seafood at least twice per week; moderate portions of yogurt, cheese and eggs; eating meats and sweets less often; drinking water instead of soda or artificially sweetened beverages; and having a glass of wine a day.
To get started, try these 10 Mouth-Watering Mediterranean Recipes.
Where to find it: Shop in your supermarket’s produce and seafood sections as well as the outer aisles, which usually stock whole meats and dairy instead of processed foods and starches.
2. Selenium This trace mineral helps antioxidants clear out cell-damaging free radicals. In fact, your toenails are loaded with it. Without selenium, new studies show, you run a greater risk of hip and knee osteoarthritis.
Researchers have been measuring levels of selenium in the nail beds of nearly 1,000 people – average age 59 – for the Johnston County Osteoarthritis Project at UNC’s Thurston Arthritis Research Center in Chapel Hill.
The study is ongoing, but so far it’s shown that “people who have low selenium levels are more likely to have knee osteoarthritis,” says rheumatologist Joanne M. Jordan, M.D., the center’s director.
What’s more, knee osteoarthritis is more likely to affect both legs and be more severe, she adds. - See more at: http://www.lifescript.com/health/centers/osteoarthritis/articles/eat_to_beat_knee_osteoarthritis_and_other_aching_joints.aspx?_page=3#sthash.3kNznV1w.dpuf
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