Inflammation is a natural bodily reaction to injury or infection, but in the case of osteoarthritis, it can become a chronic issue. 10 million French men and women are affected by osteoarthritis according to this publication from Inserm.
When inflammation persists, it can cause pain and long-term damage to the joint. This is where diet plays a crucial role.
While no study supports a specific dietary regimen to reduce inflammation, weight loss and a healthier diet will alleviate osteoarthritis symptoms.
With this information in mind, I invite you to start the day on the right foot. An anti-osteoarthritis breakfast is not only nutritious, it can also help reduce inflammation.
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1. Vegetable Omelette
Eggs are an excellent source of protein (12.5g/100g), essential for joint health.
Add vegetables like spinach, tomatoes, and bell peppers, which are rich in antioxidants and vitamins, and you’ll get a savory breakfast to keep you going until the next meal.
2. Berry and Chia Seed Fruit Bowl
Berries, like raspberries and blueberries, are rich in antioxidants. This publication indicates that anthocyanins, polyphenolic components found in berries, possess anti-inflammatory properties.
Chia seeds are an excellent source of omega-3 fatty acids, known for their anti-inflammatory potential.
Try mixing them with Greek yogurt, rich in protein and good for bone health. You can even prepare your bowl in advance and leave it in the fridge overnight. It will be even more delicious.
Read also | Our tips for buying the best chia seeds
3. Oat Porridge with Nuts
Oats are a very good source of fiber (10.6g/100g), which can help reduce inflammation.
Nuts, particularly walnuts and almonds, contain omega-3 fatty acids and vitamin E, which have anti-inflammatory properties.
Add fruits for a touch of natural sweetness. Berries as seen previously, but also banana for its richness in vitamins and minerals.
I recommend choosing plant-based drinks to drizzle over your porridge: soy, almond, or rice milk.
4. Green Smoothie
A smoothie made with leafy green vegetables, like spinach or kale, is ideal to start the day.
These vegetables are rich in antioxidants and vitamins, and help reduce inflammation as suggested by this study.
You can complete your smoothie with fruits like pineapple or berries for a sweet taste and an extra dose of antioxidants and indulgence.
5. Whole Grain Bread with Avocado
Avocados are rich in monounsaturated fatty acids (12.3g/100g), which can help reduce inflammation.
Serve your avocado on whole grain bread for a dose of fiber that will help keep your digestive system healthy. You can even add a scrambled egg if you are very hungry.
My Tips for an Anti-Osteoarthritis Diet
I’ll never say it enough, but the key to a balanced and healthy diet is to eat a little bit of everything, without frustration, except in cases of pathology or food allergy, of course.
However, a large number of patients suffering from osteoarthritis have reported feeling better by avoiding certain foods, especially at breakfast.
Among these foods are dairy products of animal origin, which I recommend replacing with soy, almond, and rice-based drinks and products…
Others report feeling less pain by limiting gluten in their diet. Overall, limiting gluten is interesting for diversifying your diet. Enjoy other grains, quinoa, legumes.
Sugary and refined products should also be greatly reduced in cases of osteoarthritis and inflammation in general. Replace them with fruits, homemade pastries with little sugar, or salty products, especially for breakfast.
Finally, remember that managing osteoarthritis doesn’t stop at breakfast. A balanced diet throughout the day, combined with regular exercise and appropriate medical care, is essential for living with osteoarthritis.
Read also | What foods should be avoided for osteoarthritis?
