•  263, Collingwood Annexe Mansfield Road, Nottingham, Nottinghamshire, UK
  •  [email protected]

How to reduce osteoarthritis through your diet

Almost 30 million people are affected by osteoarthritis in the United Kingdom. It is the most common form of arthritis. Osteoarthritis symptoms can cause pain, swelling and stiffness. It slowly develops over time as the cartilage in your joints break down.

Osteoarthritis can affect any joint of your body, but it usually aims for your spine, knees, hips and hands. Updating your diet can help you find relief from these symptoms. So let us take a look at the foods you should include in your diet to keep osteoporosis symptoms at bay.

Osteoarthritis Diet

Keeping a healthy diet and making sure you get all of the nutrients your body needs will help maintain the health of your joints. If you’re already suffering from osteoarthritis, it will prevent it from deteriorating any further. Even if curing osteoporosis is not a possibility through diet or supplements, its symptoms can be minimised or reduced.

Several foods have anti-inflammatory properties which can provide relief, while others could make the symptoms worse. So it is vital to know which category the majority of the foods in your regular diet fall under.

Maintaining a nutritious and well-balanced diet can help you deal with the symptoms of osteoarthritis.

Curbs damage and prevents inflammation

People suffering from osteoarthritis can use a balanced diet as a shield to protect their joints from further damage.

Several foods can help improve the conditions of your bones by bringing down the inflammation.

These include foods packed with A, C and E vitamins.

Bringing down cholesterol levels

High blood pressure is a frequent companion of osteoarthritis. So keeping your cholesterol in check, or reducing it, can help you deal with the disease.

If you start eating a healthy diet you can quickly bring your cholesterol to the recommended levels.

Healthy weight

Extra weight can lead to added pressure on your joints, and pave the path for added inflammation. Making sure your weight falls inside BMI spectrum can help reduce the symptoms of osteoarthritis.

Maintaining a healthy amount of weight might not be possible for every person. If you suffer from ailments, like osteoarthritis, that hamper your ability to be active you might put on some extra pounds. it is better in such instances to visit a doctor to help you navigate your problems to reduce weight.

Recommended foods for osteoarthritis

You need to update your diet to include certain foods that help your muscles, joints and bones, and to help reduce inflammation and disease. These are some of the foods you need to add to your diet to give you some relief from osteoarthritis.

Oily fish

Oily fish contains healthy omega 3 acids filled with anti-inflammatory properties. So fish like Salmon can help people with osteoarthritis by reducing inflammation. One portion of oily fish should be included in your diet if you suffer from osteoarthritis. You can have your choice of oily fish between fresh tuna, sardines, salmon, and mackerel. If fish does not appeal to you, you could opt for Omega 3 supplements instead. Supplements such as flaxseed oil, fish oil and krill oil are preferred.

If you want to go for other natural alternatives, chia seeds and walnuts, also help reduce inflammation. This makes them a good alternative.

Dark green leafy vegetables

Dark leafy green vegetables are extremely rich in vitamin D, antioxidants and phytochemicals. These elements help you fight stress, which makes them a necessary inclusion in your diet.

Vitamin D helps boost your immune system, keeps infections at bay by helping your body absorb calcium. Dark leafy vegetables like spinach, kale and collard greens should be a staple in your diet.


Cheese, yoghurt, and milk are treasure troves of Vitamin D and calcium. These help keep your bones healthy, which can help ease the pain caused by osteoarthritis. It also has proteins that can be beneficial in building muscles. If you’re worried about gaining weight, there are low-fat options available.


Broccoli has beneficial components like sulforaphane and it might help slow down the development of osteoarthritis. It is also rich in K and C vitamins, as well as calcium. This helps strengthen your bones.


There are several oils, other than fish oils, that can help bring down inflammation. Extra virgin oil is the best anti-inflammatory substance which can rival non-steroidal anti-inflammatory drugs. Sunflower oil and avocado can also help lower cholesterol and reduce your osteoarthritis symptoms.

Green tea

Green tea is loaded with polyphenols. Polyphenol is an antioxidant that could help relieve inflammation and slow down the deterioration of cartilage. Green tea is readily available to incorporate it into your diet.


The enzymes causing the damage to your cartilage are held in check by the compounds in garlic. One such compound is called diallyl disulfide. It is beneficial in maintaining the health of your cartilage.


Nuts are filled with rich nutrients. They contain magnesium, vitamin E, zinc, calcium and fibre. It is also known to help strengthen your immune system with its high levels of alpha-linolenic acid.

Can a Mediterranean diet help osteoarthritis?

Several studies have been conducted that observed the benefits of a Mediterranean diet on osteoarthritis. The study saw promising signs of it helping relieve symptoms of osteoarthritis like inflammation. The Mediterranean diet not only helps with the pain caused by osteoarthritis, but it also has other benefits like weight loss.

Along with its varied benefits in combating osteoarthritis, it also protects you from various other diseases and ailments. These include Parkinson’s disease and Alzheimer’s disease. It protects you from muscle weakness as you get older as well as heart disease and strokes. It thought to also avoid premature death by keeping you healthy.

A Mediterranean diet includes a variety of foods and vegetables. It also consists of whole grains, yoghurt, fish and legumes. Healthy fats such as olive oil and nuts also make the cut.Updating your diet into a Mediterranean one does not have to be a daunting change. You can easily do this by adding more foods that are high in fibre and starch such as potatoes, sweet potatoes, lentils and beans. You might also want to add whole grain bread along with lots of fruits and vegetables. Bring up the quantities of fish and decrease the amount of meat. Lastly, opt for products made from plant oils such as olive oil. It will help you pave the way to kicking osteoarthritis to the curb.