Proper nutrition may reduce symptoms of osteoarthritis

Osteoarthritis (OA) is a common disease of aging frequently treated in physical therapy. Osteoarthritis occurs when the cartilage between 2 bones (joint) wears out or breaks down. Approximately, forty percent of people over 50 years of age demonstrate signs of OA.

Along with physical therapy and exercise, a proper diet can help in reducing the symptoms of OA. Following these dietary suggestions may help reduce the symptoms of OA.

Reduce calories and lose weight: When you walk, the joints of the ankle, knee, hip, and spine take on a force 3-6 times that of your body weight. An extra 10 pounds of body weight puts an additional burden on your knees of 30-60 pounds. Now figure that the average person walks around 5,000 steps per day (10,000 is recommended) that is an extra 15,00030,000 pounds of pressure on those vulnerable joints. Not only will the extra pounds cause swelling, pain and discomfort it will also accelerate the “wear and tear” of the cartilage in the knee joints.

Eat More Fruits and Vegetable: Eat plenty of fruits and vegetables which are loaded with antioxidants. Antioxidants are substances that can help protect your cells from damage and may help reduce joint inflammation and pain. Focus on colorful fruits and vegetables such as; berries, apples, mangos, oranges, spinach, broccoli, cauliflower.

Add Omega-3 Fatty Acids: Omega-3s found in fatty fish (trout, salmon, mackerel, herring, tuna, and sardines) should be eaten at least one time per week (3 oz serving). Omega-3s may help to reduce overall body inflammation and joint pain. They work by reducing inflammation in your body.

Use olive oil in cooking: Oleocanthal, a compound found in olive oil has been shown to reduce inflammation. A study showed that about 3 ½ tablespoons of olive oil offers the same relief as 200 milligrams of the NSAID ibuprofen.

Increase your intake of Vitamin C: Vitamin C (found in citrus fruits, red peppers, strawberries, broccoli, cabbage, and kale) has been shown to help build collagen and connective tissue. The daily recommendation for Vitamin C is 75 milligrams for women or 90 milligrams for men.

Avoid meets cooked at high temperatures: Meat cooked at high temperatures produces a compound (advanced glycation end products, AGE’s) that can cause inflammation in your body. The AGE’s are linked to diseases such as arthritis, heart disease, and diabetes. Our staff would welcome the opportunity to help you lose weight, decrease pain, improve your function, and return you to the highest quality of life possible. We are here to serve you with six convenient locations in Skippack, Gilbertsville, Barto, Phoenixville, Limerick and Stowe!

For more information or to make an appointment please call 610-3272600, email mishockpt@ comcast.net, or visit us online at www.mishockpt. com.