I suffer from osteoarthritis, how can I adapt my diet?

There is no miracle cure for osteoarthritis, but the pain and discomfort can be reduced if you tackle it on all fronts.

I suffer from osteoarthritis, how can I adapt my diet
osteoarthritis diet

Adopting an anti-inflammatory "diet" plays on the pain, it is proven. The anti-arthritis plate is first and foremost a plate that is not too full… Not only does eating a little less help not to gain weight, or even to lose it (see box), but “a recent study has also shown that reducing your calorie intake activates sirtuins, the longevity genes, which help fight inflammation, ”adds LaĆ«titia Proust-Millon, dietitian and nutritionist.

Increase your omega-3 intake

The huge imbalance between omega-3 and omega-6 in our diet is one of the number one factors of inflammation. Cut back on oils and other foods made from sunflower, soybeans, corn. Force on rapeseed oils (4 teaspoons/day cover the recommended intake of omega 3 for a woman), flax or camelina (1 teaspoon daily is enough), and of course oily fish such as sardines, mackerel, herring, salmon… twice a week. And adopt this light vinaigrette: 1/3 oil (half rapeseed/half flax or camelina), 1/3 vinegar, 1/3 water + mustard + antioxidant spices, such as turmeric, pepper, ginger ...

Turn to seafood

In particular crustaceans and algae provide protein, a little omega 3, and antioxidant minerals (zinc, selenium, etc.). If you don't like it, use seaweed as a spice in your salads, soups… in the form of sprinkles.

Avoid processed, industrial foods

They contain a lot of sugars and additives. "These have a negative impact on the microbiota and make the intestinal barrier more permeable, which increases overall inflammation," explains the specialist. Before buying a product, check its degree of processing on the Siga smartphone app, assessed according to a scale of 1 to 7.

Eat red meat and cold meats in moderation

"In excess, they increase the acidity of blood pH, which accentuates inflammation," says the dietician. 1 or 2 servings of red meat (about 120 g) and cold cuts once a week, no more. And swap low-end industrial preparations for those with more natural recipes (track down, in particular, the nitrite salts E 249 to E 251) or, better still, those of your artisan butcher.

Limit fast sugars

Repeated hyperglycemia causes oxidative stress. In the question: cakes, confectionery, etc., but also starchy foods. A 2018 study of over 9,000 people found that women who ate a lot of high GI pasta, rice, or white bread were more likely to have painful knee osteoarthritis. Choose whole grains whose carbohydrates are assimilated more slowly.

Golden rules

Eat fruits and vegetables which provide vitamins (C, E, K) and other antioxidant and anti-inflammatory compounds (polyphenols ...). They should be part of the three main meals of the day!

Vary the cooking: to avoid getting bored and not feeling that everything tastes the same, alternate recipes and preparations. Vegetables are eaten raw, steamed, in a wok-type pan (there are some very nice frozen ones), in soups, etc.

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