Quali alimenti sono buoni per l'artrite?

Perché la Sua alimentazione influisce sull’artrite?

Arthritis is a common condition that causes pain and inflammation in a joint. Although there are many types, the two most common are osteoartrite e artrite reumatoide.

Martin Lau, dietista e responsabile dello sviluppo dei servizi di Arthritis Action, afferma che il rapporto tra alimentazione e artrite è complesso. Ci sono molti motivi per cui ciò che mangia può aiutare ad alleviare i sintomi.

Firstly, body weight can directly affect arthritis.

"Carrying more body weight is not good for any musculoskeletal condition such as artrite," afferma Lau. "Uno studio fondamentale ha rilevato che perdere mezzo chilo di peso riduce di circa due chili la pressione sulle ginocchia a ogni passo."

One of the key symptoms of arthritis is persistent pain, but what we eat has the potential to ease the discomfort. In 2018, a systematic review of 72 studies examined the role of nutrizione and persistent pain and found that it may be possible to reduce long-term pain with a healthy diet¹.

Lau recommends a diet that includes colourful fruit and vegetables, wholegrains, and essential fatty acids, omega 3 and omega 6, such as those found in salmon.

"We should also avoid dehydration throughout the day, and limit cibo ultra-processato," dice.

Staying idratati can help ease pain caused by inflammation in the joints. Around 80% of cartilage tissue - a connective tissue that protects your joints and bones - is made up of water. Drinking plenty of water helps nutrients travel within the tissue, which maintains healthy cartilage.

I migliori alimenti per l’artrite

Alimenti da evitare in caso di artrite

Caramelle

It's important to avoid sugary foods, which may worsen symptoms of arthritis, such as pain and stiffness. A study involving 217 people with rheumatoid arthritis found that zuccherole bevande gassate zuccherate e i dessert sono stati indicati più spesso come fattori che peggiorano i sintomi dell’artrite reumatoide².

La carne rossa

Eating a lot of carni rosse e lavorate has been linked to a higher chance of heart disease, cancer, and diabetes, and studies show that red meat may also worsen the symptoms of rheumatoid arthritis.

Alimenti altamente trasformati

Gli alimenti ultra-processati, come il fast food, i cereali per la colazione e i prodotti da forno, sono in genere ricchi di cereali raffinati, zuccheri aggiunti, conservanti e altri ingredienti potenzialmente infiammatori, che possono peggiorare i sintomi dell’artrite.

Alcol

As alcol may worsen arthritis symptoms, anyone with inflammatory arthritis should restrict or avoid it. Drinking alcohol can increase uric acid levels - a waste product found in blood - which can increase the likelihood of inflammatory joint conditions, including osteoarthritis and gout.

Lau adds that it is important to think about your overall diet, rather than individual foods.

“The aim shouldn’t be to just eat one type of food or diet," he says. "But instead to eat a well-balanced diet and keep to a healthy peso.".

Riferimenti

1. Brain et al.: revisione sistematica e metanalisi degli interventi nutrizionali per il dolore cronico non oncologico.

2. Tedeschi et al.: Alimentazione e sintomi dell’artrite reumatoide: risultati di un sondaggio condotto su un registro di pazienti con artrite reumatoide.