Kefir is a fermented drink made from milk or water, which has gained popularity in recent years due to its numerous health benefits. Originally from the Caucasus, it has been consumed since antiquity.
This sparkling and acidic drink is made from kefir grains. The grains resemble small cauliflowers for milk kefir and small crystals for water kefir.
It contains probiotics, those live microorganisms that notably improve gut microbiota balance and consequently our immunity.
Indeed, kefir is composed of lactic acid bacteria (including Lactobacillus), yeasts, and acetic bacteria that make up its microbiota. It is therefore a living drink, much appreciated by our gut.
Rich in probiotics, vitamins, and minerals, it is an excellent choice for reducing inflammation, maintaining a strong immune system, and improving digestion. But could kefir also be beneficial for people with osteoarthritis?
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Osteoarthritis, between wear and inflammation
Joint wear
Osteoarthritis is a degenerative joint disease characterized by the progressive wear of the cartilage that covers the ends of the bones.
This wear causes pain, joint stiffness, and reduced mobility.
When inflammation exacerbates the pain
Osteoarthritis can sometimes be accompanied by local inflammation.
This generally mild and localized inflammation is caused by the body’s reaction to damage incurred by the cartilage and surrounding tissues. It can manifest as increased pain, redness, and slight swelling of the affected joint.
The presence of inflammation in osteoarthritis can accelerate the progression of the disease and increase the risk of long-term complications. It is therefore essential to address osteoarthritis in a comprehensive manner by treating both pain and inflammation.
The effects of kefir on osteoarthritis
A wealth of probiotics
Kefir contains probiotics, healthy bacteria that our body needs to defend itself. These bacteria populate our microbiota and play an important role: they aid in intestinal transit, digestion, synthesis of certain vitamins, and the immune system.
A scientific publication from the European Journal of Nutrition indicates that probiotic intake would significantly reduce inflammation markers.
Since osteoarthritis induces inflammation, regular consumption of kefir would help alleviate some of the symptoms.
The role of peptides against inflammation
Peptides are polymers of amino acids found in kefir and dairy products.
These molecules have shown interest in slowing down inflammation and may act on the signs of osteoarthritis.
Kefir and its other properties to limit osteoarthritis
Kefir is an excellent source of calcium and vitamin K2, two important nutrients for bone health.
Regular consumption of kefir could therefore help strengthen the skeleton, which is particularly important for people with osteoarthritis, who are at risk of fractures.
Its properties are even broader, as research has shown that regular consumption of kefir is associated with better digestion and lactose tolerance, antibacterial effects, cholesterol-lowering effects, blood glucose control, anti-allergen activity, and wound healing effect.
My opinion
A healthy and balanced diet helps maintain a healthy weight, reducing pressure on the joints. Thus, by staying at a healthy weight, we can improve the signs of osteoarthritis.
Even though there is currently no scientific evidence that consuming kefir can relieve osteoarthritis symptoms, its anti-inflammatory properties may be beneficial.
If you suffer from osteoarthritis, unfortunately, drinking kefir will not make all your pain disappear. Nonetheless, it contributes to a healthy and balanced diet, which will be beneficial to your overall health!
Personally, I really like milk kefir, which I drink like a liquid yogurt. I sometimes mix it with berries for their antioxidant properties and taste, which pairs very well with kefir.
Listen to our podcast | The Wonders of Kefir
