Which groups are most susceptible to arthritis?

Arthritis, a vexing disease, affects millions of people worldwide. While there is currently no single dietary therapy that can cure arthritis, a growing number of studies have shown that a balanced and healthy diet can effectively alleviate symptoms and improve quality of life. According to a study by the German Arthritis Society, up to 40% of arthritis patients have poor eating habits, highlighting the importance of diet inArthritis Managementkey role in.

The relationship between arthritis and nutritional imbalance

The development of arthritis is closely linked to the balance of multiple nutrients in the body. Among them, a deficiency of arachidonic acid (AA) is considered a key factor in joint inflammation. Arachidonic acid is an omega-6 unsaturated fatty acid primarily found in animal foods, such as red meat and poultry. Deficiency of arachidonic acid in the body can easily lead to inflammatory reactions such as joint redness, swelling, and pain.

Antioxidant Diet: Dietary Strategies for People with Arthritis

The German Arthritis Association recommends that arthritis patients should focus on consuming foods rich in protein, calcium, and antioxidant nutrients such as Omega-3 fatty acids. These nutrients can effectively fight free radicals in the body, reduce inflammation, and promoteJoint repair.

1. Omega-3 fatty acids : Omega-3 fatty acids are well-known anti-inflammatory nutrients that can effectively reduce joint pain and swelling. Foods rich in omega-3 fatty acids include:

Deep sea fish: Fish like salmon, mackerel, tuna, and herring are excellent sources of omega-3 fatty acids. Professor Olaf of the University of Munich recommends eating deep-sea fish twice a week to get enough omega-3 fatty acids.
Flaxseed oil, chia seeds: These plant-based sources are also rich in Omega-3 fatty acids and are suitable for vegetarians or those with seafood allergies.

2. Protein: Protein is essential for repairing damaged tissue and helps maintain joint structure and function. It’s recommended to choose lean protein, such as chicken breast, fish, beans, and nuts.

3. Calcium : Calcium is essential for bone health, maintaining bone density and reducing joint strain. Good sources of calcium include low-fat dairy products, dark green vegetables, nuts, and legumes.

4. Vitamin E and Selenium: Vitamin E and selenium are both powerful antioxidants that protect cells from free radical damage, thereby reducing inflammation. Foods rich in vitamin E include nuts, seeds, and vegetable oils; foods rich in selenium include Brazil nuts, tuna, and chicken.

5. Other anti-inflammatory foods: In addition to the nutrients listed above, the following foods also have anti-inflammatory properties:

turmeric: Curcumin in turmeric has powerful anti-inflammatory and antioxidant properties.
olive oil: Olive oil is rich in monounsaturated fatty acids, which help reduce inflammation.
Cruciferous vegetables: For example, broccoli, cabbage, and Chinese cabbage are rich in antioxidants that can protect cell health.

Foods to limit or avoid

To effectively control arthritis symptoms, Professor Olaf also recommends reducing the intake of the following foods:

Red meat: Red meat is high in saturated fatty acids, which may increase inflammation.
manufactured food: Processed foods are often high in salt, sugar, and additives, which are not good for joint health.
Refined sugar: Refined sugar increases inflammation in the body.

Diet and Arthritis Management: What to Consider

Diet is only one part of an arthritis management strategy and does not replace regular medical treatment. Patients still need to follow their doctor's orders and receive medication or other necessary medical interventions. Furthermore, each person's physical condition is different, so dietary recommendations should be tailored to each individual. Before making dietary adjustments, it is recommended that patients consult a professional physician or nutritionist to develop a personalized diet plan for optimal treatment results. Remember, a balanced diet, regular exercise, and good lifestyle habits are key to maintaining joint health and alleviating arthritis symptoms.