In this article I will talk about the foods that do most good in osteochondrosis (OC) and osteoarthritis. Osteochondrosis of the spine, like other forms of osteoarthrosis, develops when the cartilage begins to wear out and the bone surfaces start to change. Damage to the tissue is usually accompanied by pain and inflammation. A few changes in your diet will help you look after the health of your joints and your spine.
How food helps with osteochondrosis
What you eat affects your whole body and your mood, and the course of osteochondrosis as well. Research confirms that during inflammation the body produces molecules known as free radicals. They form in the body in response to poisons (toxins) and to natural processes going on inside it, such as inflammation.
When a large number of free radicals form, oxidative stress sets in, and it damages cells and tissues throughout the body. This drives the inflammatory process further and goes together with damage to the cartilage tissue and the synovial membranes.
On the other side there are antioxidants! These are molecules that help to protect the body from free radicals. Studies have not established exactly how free radicals and oxidative stress affect OC, but it is confirmed that a sensible diet helps to cope with the symptoms of osteochondrosis.
Foods to avoid with osteochondrosis
Some foods can increase oxidative processes in the body. Eating them can raise the level of inflammation.
This effect comes, for instance, from:
- Foods containing sugar;
- Heavily processed foods;
- Trans fats and saturated fats.
What will help to strengthen the joints and the spine and relieve inflammation
The following foods will help to postpone and slow down the progress of osteochondrosis and are part of an anti-inflammatory diet. They include fruit and vegetables as a source of antioxidants, low-fat dairy products (calcium and vitamin D) and healthy oils such as extra virgin olive oil
Vitamin C
It is both a vitamin and an antioxidant. Your body needs it to form the cartilage tissue that protects the joints and the spinal motion segments. Vitamin C also helps to deal with free radicals. Getting enough vitamin C helps to prevent the symptoms of OC from developing.
Vitamin D and calcium Vitamin D may possibly help to prevent osteochondrosis or to cope with it, but the findings so far are mixed.
Vitamin D helps the body to absorb calcium. Eating foods with these nutrients helps to give your joints extra protection.
Sunlight plays a big part in raising vitamin D levels, but some foods rich in this vitamin also supply it to the body.
Foods containing vitamin D, calcium or both include:
- Calcium-fortified milk and yoghurt
- Seafood (salmon, cod, sardines and prawns)
- Tinned fish, tuna for example
- Eggs
- Leafy greens
- Tofu
- Orange juice
Beta-carotene
Another powerful antioxidant. You can spot the foods that contain it easily, because they are bright yellow or orange, like carrots. Beta-carotene is also good for your skin, eyes and hair.
- greens such as lettuce and spinach, parsley, asparagus
- melon and apricots
- cruciferous vegetables such as Brussels sprouts, cabbage, mustard and horseradish
- peppermint leaves
- tomatoes and sweet peppers
Omega fatty acids will help to prevent osteochondrosis
For the right balance of omega acids you should:
- Use omega-3 oils for cooking and for salad dressings
- Eat at least a quarter of a cup of nuts or seeds a day
- Eat oily fish twice a week
- Cut down on red meat and other animal protein
Omega-3 and omega-6 will help to relieve inflammation in your body and will limit the production of the cytokines and enzymes that destroy cartilage.
Sources of omega-3 fatty acids:
- Salmon, fresh and tinned
- Herring, sardines, mackerel, anchovies
- Rainbow trout
- Oysters
- Eggs
- Flaxseed and flaxseed oil
- Walnuts
Omega-6 fatty acids are present in:
- meat and poultry
- cereals
- eggs
- nuts and seeds
- some vegetable oils.
Bioflavonoids, one of the forms of antioxidants
More than 5,000 plant-derived kinds have been described. They are found mainly in yellow and colourless plants and “accompany” vitamin C. Some of them, quercetin for example, have anti-inflammatory properties, and studies have shown that it can play a positive part in the treatment of osteoarthritis and in the prevention of osteochondrosis.
The main (but far from the only) sources of bioflavonoids:
- Broccoli
- St John’s wort
- Green tea
- Onion and garlic
- Grapes
Spices have an anti-inflammatory effect
Among the best known and best tested are ginger and turmeric.
Taking around 1 gram of ginger powder a day will reduce joint pain and improve your quality of life within two months.
To add ginger to your diet, try the following:
Grate fresh ginger finely for frying, or use it as a salad dressing
Drink ginger tea
Add fresh or ground ginger to baking, cakes, biscuits and apple dishes
Turmeric, a mustard-yellow spice from Asia and the main ingredient of yellow curry.
Studies have shown that taking about 1 g of curcumin (the main component of turmeric) over two to three months helps to ease pain and inflammation in osteochondrosis and osteoarthritis.
In summary
Choose healthy food, keep an eye on your weight and stay physically active.
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Take care and stay healthy!
