We know that an anti-inflammatory diet is linked to improvements in a variety of symptoms and conditions. A new prospective cohort study of nearly 5,000 individuals, over 1200 of whom developed knee osteoarthritis (OA) during the study period, offers excellent data on the impact of this dietary pattern in knee osteoarthritis (OA).
Using the data they obtained, the researchers calculated that those with the most pro-inflammatory diet had 73 percent more likelihood of developing knee OA than those with the most anti-inflammatory diet. They were also able to calculate that excess weight likely mediated just 8-13 percent of pro-inflammatory diet knee OA cases, meaning that many more cases were caused by dietary effects independently of weight status. These data support the use of an anti-inflammatory diet as a prevention strategy for knee OA.
What are some of our favorite anti-inflammatory dietary approaches?
-Choose healthy fats, including foods rich in omega-3 fatty acids (salmon, mackerel, sardines, flax seeds, chia seeds, walnuts, Brussels sprouts, avocados).
-Increase vegetable and low-glycemic fruit intake. Richly colored vegetables and fruits contain higher amounts of protective phytochemicals.
-Include whole grains and aim for plenty of fiber, at least 25g per day. If you’re struggling to find high fiber foods, we suggest doubling your vegetable intake and cutting your intake of refined carbohydrates in half.
-Enjoy anti-inflammatory spices and herbs such as garlic, turmeric, rosemary, ginger, oregano, cumin, and cayenne in your cooking.
-Practice mindful eating, focusing on quality and quantity of food.