Can what I eat really decrease my inflammation from osteoarthritis?
Yes, it can help! What you eat can have a positive effect on the inflammatory process associated with Osteoarthritis.
This graphic from an article published in the International Journal of Molecular Sciences in 2013 demonstrates where along the inflammatory pathway each nutritional component inhibits inflammation. The nutraceuticals or components of whole foods like, resveratrol, polyhenols (including epigallocatechin 3-gallate (EGCG)), curcumin, ginger, Glucosamine/Chondroitin sulfate, pomegranate, and rosehip can help to limit inflammation.
Here is where you can get these nutraceuticals from whole natural foods (this is NOT and exhaustive list):
Polyphenols: green tea, black chokeberries, black elderberries, strawberries, red raspberries, blueberries, plums, black currants, Cocoa powder, dark chocolate, coffee, and flaxseed meal
Resveratrol: purple grapes, bilberries, blueberries, cranberries, cocao, dark chocolate, and pistachio
Curcumin: Tumeric (Indian curry spice)
Ginger: whole ginger root (can be pickled or grated or juiced)
Glucosamine/Chondroitin sulfate: Homemade Bone Broth using joints
Int J Mol Sci. 2013 Nov 21;14(11):23063-85. doi: 10.3390/ijms141123063.
Nutraceuticals: potential for chondroprotection and molecular targeting of osteoarthritis.
Leong DJ1, Choudhury M, Hirsh DM, Hardin JA, Cobelli NJ, Sun HB.
[Read full article]
As with anything, be aware and in tune with your body’s response. Do not eat something if you are allergic to it or if it makes you feel sick. Consult your doctor or qualified health care practitioner if you have questions.
Thank you to Grant Glass, PT for sharing this article with me.
Holistic Health Coach