Nutrition for arthrosis: he althy and unhe althy foods, meal times

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Arthrosis is a disease that affects about 15% of the total population of the planet. Chronic disease leads to irreversible deformation of bone tissue. Proper nutrition for arthrosis is one of the ways to alleviate the patient's condition and a preventive measure to prevent exacerbations.

Arthrosis is a disease of age

Age-related changes in cartilage tissue lead to a loss of elasticity of the joints, which disrupts their normal work. Most often develops hip arthrosis, knee, but the small joints of the hands and shoulder are also susceptible to this disease. A person experiences pain in these places mainly after physical exertion. In a calm state, discomfort stops. Later, the joints begin to hurt at night, swelling appears. Arthrosis is an unpleasant companion of old age. Changes in articular cartilage occur by the age of 50, most often in women. By the age of 60, according to statistics, the disease has already overtaken half of the population, regardless of gender. Recently, there has been a trend towards "rejuvenation" of arthritis. The age at which a person develops arthritis depends ongenetic predisposition, environmental situation in the place of permanent residence, severity of physical activity, overweight. Arthrosis of the joints of the 1st degree is an age-related disease. Secondary arthrosis may occur as a result of injury.

Why you need a diet

Arthrosis is an almost incurable process, like all stages of human aging. The only thing that can help is to prevent degenerative processes and slow down the wear of the articular tissue. Properly selected nutrition for arthrosis of the joints is an effective method for solving this problem. “We are what we eat,” said the ancients. The monotonous menu, lunches and dinners from semi-finished products accelerate the development of arthrosis. Throughout our lives, our joints accumulate chemical residues that destroy lubrication. The body suffers from an imbalance of proteins, fats and carbohydrates, a lack of vitamins.

Overweight is enemy 1

Early arthrosis can provoke heavy physical exertion, but still the main percentage of those suffering from this disease are overweight people. The more extra pounds, the harder it is for the legs, as a result - hip arthrosis and damage to the knee joint. Excess fat leads to leaching of potassium and calcium, increases bone fragility and reduces overall immunity.

Not every diet works

The problem of losing weight worries many at different ages. An innumerable number of diets have been developed, hard and not so, which are necessaryaccompanied by workouts in the gym. Here is the most important point: a diet for arthrosis should contribute to weight loss and at the same time fill the body with all the elements necessary for the full functioning of cartilage. It happens that, having applied some famous diet, a person has significantly lost weight, and joint problems have only increased. Nutrition for arthrosis should be organized so that the weight is reduced, and the bones and joints are strengthened. Mono-diets, low-fat, low-carb, vegetarian diets are harmful.

The same caveat applies to exercise. Not all fitness and sports are shown with age, especially women after 50 need to be careful.

How to eat with arthrosis?

Special nutrition is needed, but let it be “soft” diets without drastic restrictions. Use fractional meals: in small portions every two hours. It is necessary to increase the amount of proteins of vegetable and dairy origin and, by reducing meat, provide the body with a large amount of vitamins. Vegetables and fruits should be consumed more raw. A diet for arthrosis should strengthen the joints and prevent the process of their destruction. The task of therapeutic nutrition is to reduce weight, thereby reducing the load on the joints, reduce the risk of developing inflammatory processes, slow down the natural aging of connective tissues, and normalize metabolic processes.

You need a large amount of liquid, but not sweet: pure water, freshly squeezed juices, fruit drinks, herbal teas.

Basic menu

Nutrition for arthrosis must necessarily be based on the following products:

• Dishes containing gelatin: aspic, jelly.
• Milk proteins.
• Carbohydrates from fruits, berries.
• Vegetable fats, butter.
• With a lack of vitamins, especially group B, you can add them in the form of vitamin complexes.
• Dishes of vegetables, lean meat, eat stewed and boiled or steamed.

Include in diet

• Dairy products: cottage cheese (low fat), cheese, kefir, natural yoghurts.
• Low-fat meats and poultry.
• Eggs.
• Beans.
• Any nuts and dried fruits.
• Fish.
• Vegetables, fruits, juices in unlimited quantities.

Especially helpful

• Flaxseed oil - Omega-3 vitamins.
• Rabbit meat.
• Fatty fish - phosphorus, iron, selenium.
• Oranges, sweet peppers - antioxidants that prevent aging of the joints.
• Pineapple and pomegranate - reduce inflammation.

Prohibit or limit as much as possible

• Whole milk.
• Fatty meat.
• Fast food, semi-finished products, refined products.
• Sausages, smoked meats.
• Store mayonnaise, margarine.
• Energy drinks, soft drinks.
• Alcohol (with the exception of naturalgrape wines in small quantities).

Reduce s alt, sweets, marinades, semolina, fresh bread, rich broths, coffee.

Diet for arthrosis: menu

The suggested menu is optional. These are sample healing diet options that will help you fill your breakfasts, lunches and dinners with delicious and he althy dishes.

Breakfast:

1. Cottage cheese, cheese, berries, herbal tea with honey.

2. Buckwheat porridge with milk, pear or apple.

3. Protein omelette, fruit or berry jelly, compote or fruit drink.

Snack:

Any fruit: orange, apples, pineapple, pears or a glass of pomegranate juice.

Lunch:

First dish to choose from: fish soup, bean soup, vegetarian borscht.

Second course:

1. Boiled chicken with brown rice and vegetable salad.

2. Steamed sardine with stewed vegetables.

3. Baked turkey with porridge (millet, buckwheat, oatmeal).

Snack: fish or chicken jelly, fruit.

Dinner:

1. Salad of seafood, eggs and fresh cucumber, dressed with sour cream.

2. Sea fish baked in foil with coleslaw.

3. Fish with vegetables and lentils, orange.

An addition to the menu can be a complex of vitamins.

It is worth emphasizing that both treatment and diet should be strictly individual and applied after consultation with a doctor. Arthrosis may not be the only disease in humans. Some products may be contraindicatedin other diseases, some may cause allergic reactions.

Interesting recipe

Special and dietary food for arthrosis does not have to be bland and tasteless. From those components and products that are good for bones and joints, you can cook a lot of not only he althy, but also extraordinarily tasty dishes. One of these recipes is for your attention. We will cook fish jelly with tomato juice.

Required ingredients:

• Fillet of any fish, for example, zander - 400 g.
• Tomato juice - 250 ml.
• Gelatin - it is better to calculate the amount of it according to the instructions on its packaging, since different gelatin production requires a different amount of liquid.
• Onion - one medium.
• Lemon juice - 1 tbsp. l.
• Peppercorns, bay leaf, s alt, spices to taste.

Cooking procedure:

1. Prepare gelatin.
2. In half a liter of water, put the onion, cut into rings, spices and lemon juice, bring to a boil.
3. Add fish and cook for 10 minutes.
4. Remove the fillet from the broth, cool and cut into small pieces.
5. Strain the fish broth, add tomato juice, the necessary seasonings and heat without boiling.
6. Heat and stir until the gelatin is completely dissolved and add it to the broth.
7. Pouring for solidification is done as follows: pour a little cooled broth onto a dish for jelly, let it solidify in the cold. On top of the frozen layer, lay out the pieces of fish, you canfor decoration, cut slices of boiled carrots or egg circles, greens. Carefully pour in the remaining broth.

A beautiful, tasty and he althy dish is ready.

Prevention of arthrosis

You should worry about the he alth of your joints long before they start to bother themselves. Disorders in the work of the articular cartilage lead to problems with movement, it becomes difficult to perform the simplest movements. It is very, very unpleasant to lose mobility and depend on others, not to mention pain.

• Recommended nutrition for arthrosis of the joints should be the basis of the diet long before the onset of the disease, especially if the lifestyle is associated with heavy physical exertion.
• Now about loads. Already with the development of the disease, doctors advise more reasonable mobility. Prolonging the he althy functioning of any limb will help an active lifestyle without excessive weight lifting. Payload - motor: walking, running, swimming, moderate physical labor.
• The enemy of joints is cold. Hypothermia can lead to inflammation and exacerbation of the disease.
• Another factor that causes the development of arthrosis, even in young people, is injuries.

Summarizing the recommendations looks like this: the prevention of arthrosis comes down to a he althy lifestyle. Proper nutrition, moderate exercise, an active lifestyle will continue the time when life is beautiful and joyful.