A message from the Arthritis Foundation
Osteoarthrits (OA) is the most common form of arthritis. Four out of five adults age 50 or older suffer from one form of OA or another.

The “wear and tear” of a long life plays a big part in developing this disease. Years of moving your joints can rub away your cartilage. This soft tissue normally buffers the end of your bones and prevents them from rubbing together. Without it, your bones scrape together, causing terrible pain. But some scientists also believe an enzyme imbalance in your joints may contribute to the problem. If you have too much of certain enzymes, your cartilage will break down faster than it’s rebuilt.

Although the belief has commonly been held that OA is just a normal part of aging, some experts now believe you can prevent this type of arthritis by living a healthy lifestyle. Every day nutrients appear to be a winning weapon in the battle against osteoarthritis. It’s possible the foods you eat could slow and even stop the damage to your joints. Although not all experts agree, boosting these nutrients in your diet can only help your overall health.

Shedding some pounds if you are overweight might also be a way to halt OA. Those extra pounds add up to more wear and tear on your knees, ankles, hips, back, and other joints that support you. So it’s a good idea to eat foods like fruits, vegetables, and whole grains, which will help manage your weight. And limit your intake of fatty and sugary foods, while getting your protein from legumes and fish instead of red meats.

Eating a healthy diet cannot replace your doctor’s advice and treatment, but it can give new hope for a future without painkillers and canes.

Nutrients that Help Fight OA

Vitamin C.
Experts say the vitamin C in oranges seem to slow down the damage of OA. It might even repair damaged cartilage. The reason behind it is simple: Your body needs vitamin C to make collage, a protein that builds new cartilage and bone.

Besides oranges, eat fresh uncooked foods like broccoli, grapefruit, and strawberries. Also, make it a practice to sprinkle lemon juice or parsley on cooked foods to replace the vitamin C lost in the oven.

Boron
You’re probably not getting your fill of this trace element. Most people only get 1 to 2 milligrams (mg) a day whereas 3 to 10 milligrams a day could help prevent arthritis. That same amount could also relieve morning stiffness and other arthritis symptoms.

Snack on non-citrus fruits like apples and pears, a few tablespoons of peanut butter and a handful of raisins or prunes to make your joint-saving quota of boron. You might not see results for a month or two, but be patient, and you may reap the benefits of boron’s positive effects.

Vitamin D
Research has shown that without enough of these fat-soluble nutrients, you may be more at risk for osteoarthritis of the hip. If you already have OA, vitamin D might slow the condition’s progression. Ample amounts of vitamin D can help your body regulate its calcium levels and helps re-grow new cartilage.

Your body can make this vitamin when enough sunlight hits your skin. But you can still get this essential vitamin if you live in a cloudy region – just eat plenty of low-fat dairy, eggs, and seafood to get your full supply of vitamin D.

Ginger and Turmeric
Try these spices and you might be able to cut back on your painkillers. Both contain curcumin, a phytochemical with proven anti-inflammatory powers. It may even work as well as nonsteroidal anti-inflammatory drugs (NSAID’s) like aspirin and ibuprofen, according to the latest research. Brewing ginger tea is a painless way to add curcumin to your diet. Or toss some fresh ginger or ground turmeric into your next stir-fry.

Note: It is a good idea to talk with your doctor first if you have gallbladder trouble, take NSAID’s, or a blood thinning medication like warfarin.

Water
Making new cartilage for your joints could be as easy as drinking eight 6-ounce glasses of water each day. This pure beverage is a key ingredient in that bone-protecting tissue, besides hydrating you.

To make your daily eight glasses, stick with simple water. Sugary drinks can lead to weight gain, and remember – you want to stress your joints as little as possible.

A Final Note
You may wish to avoid certain foods to do your joints a favor, in addition to the above. Some experts believe food allergies can inflame your arthritis. Top suspects include tomatoes, peppers, red meat, citrus fruits and aspartame. This link is still controversial to talk to your doctor before making any changes in your diet. But you could stop eating one specific food at a time to see if it helps.

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