Inflammation is the body’s natural response to an injury or an infection, but in the case of osteoarthritis it can become a chronic problem. 10 million French women and men are affected by osteoarthritis according to this Inserm publication.
When inflammation persists, it can cause pain and long-term damage to the joint. This is where nutrition plays a crucial role.
If no study supports a specific diet to reduce inflammation, weight loss and a healthier diet will relieve osteoarthritis symptoms.
Avec ces informations en tête, je vous invite à commencer la journée du bon pied. Un petit-déjeuner anti-arthrose n’est pas seulement nutritif, il peut aussi aider à réduire l’inflammation.
Lire aussi | Les conseils d’une pharmacienne pour choisir son complément alimentaire contre l’arthrose
1. Vegetable omelette
Eggs are an excellent source of protein (12.5g/100g), essential for joint health.
Ajoutez des légumes comme les épinards, les tomates et les poivrons, qui sont riches en antioxydants et en vitamines et vous obtiendrez un petit déjeuner salé pour tenir jusqu’au prochain repas.
2. Bowl of fruit with berries and chia seeds
Berries, such as raspberries and blueberries, are rich in antioxidants. This publication indicates that anthocyanins, polyphenolic compounds present in berries, have anti-inflammatory properties.
Les graines de chia sont une excellente source d’acides gras oméga-3, connus pour leur potentiel anti-inflammatoire.
Try mixing them with Greek yogurt, high in protein and good for bone health. You can even prepare your bowl ahead of time and leave it in the fridge overnight. It will be even more flavorful.
Also read | Our tips for buying the best chia seeds
3. Oatmeal with nuts
Oats are a very good source of fiber (10.6g/100g), which can help reduce inflammation.
Les noix, en particulier les noix et les amandes, contiennent des acides gras oméga-3 et de la vitamine E, qui ont des propriétés anti-inflammatoires.
Add fruit for a touch of natural sweetness. Berries, as mentioned earlier, but also banana for its richness in vitamins and minerals.
I recommend choosing plant-based milks to pour over your porridge: soy, almond, or rice milk.
4. Green smoothie
A smoothie made with leafy green vegetables, such as spinach or kale, is ideal for starting the day.
Ces légumes sont riches en antioxydants et en vitamines, et aident à réduire l’inflammation comme le suggère cette étude.
Vous pouvez compléter votre smoothie par des fruits comme l’ananas ou les baies pour un goût sucré et une dose supplémentaire d’antioxydants et de gourmandise.
5. Whole-grain bread with avocado
Avocados are rich in monounsaturated fatty acids (12.3 g/100 g), 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’re very hungry.
My tips for an anti-osteoarthritis diet
I can’t say it enough, but the key to a balanced and healthy diet is to eat a bit of everything, without frustration, except in cases of illness or food allergy, of course.
However, many patients with osteoarthritis have reported feeling better by avoiding certain foods, particularly at breakfast.
Parmi ces aliments, on retrouve les produits laitiers d’origine animale, que je préconise de remplacer par des boissons et produits à base de soja, d’amande, de riz…
Others report that they experience less pain by limiting gluten in their diet. Overall, limiting gluten is useful for diversifying your diet. Try other grains, quinoa, and legumes.
The sweet and refined products should also be greatly reduced in cases of osteoarthritis and inflammation in general. Replace them with fruit, homemade pastries with little sugar, or savory products, especially for breakfast.
Finally, remember that osteoarthritis management 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 | Which foods should be avoided in case of osteoarthritis?
