Arthrosis

Please note that the following does not replace medical or nutritional advice from a healthcare professional.

Arthrosis (also known as osteoarthritis) can affect any joint in the body, and occurs more frequently as we age.

Symptoms can include joint pain and stiffness, decreased flexibility, and swelling around the joints.

Studies suggest that a Mediterranean diet can reduce inflammation in people with arthrosis. A 2015 study published in the journal Arthritis reported that people with arthrosis had a significant reduction in pain just two weeks after switching to a plant-based diet. Another study from 2016 showed similar results.

Omega 3 fats also have anti-inflammatory properties that may benefit those suffering with arthrosis. Vegan sources of omega 3 fats include flax seeds and flax oil, chia seeds, hemp seeds, walnuts, edamame and sea vegetables. We recommend eating ground flax seeds to maximize nutrient absorption, and storing them in the freezer to keep them fresh.

Carrying extra weight increases strains on the joints, and excess fat causes inflammation, which exacerbates symptoms. There is strong evidence that losing weight can reduce pain and improve physical functioning and mobility. Try to eat a healthy plant-based diet that includes plant proteins like beans and lentils, nuts and nut butters, soy foods such as tofu, tempeh, edamame, and soy milk, and plenty of fruits and vegetables, whole grains, and small amounts of healthier fats such as avocado and olive oil.

Incorporating exercise alongside these dietary changes also helps to maintain muscle while losing weight.

In summary, adopting a vegan Mediterranean diet has been shown to potentially help relieve symptoms of arthrosis. This diet includes plenty of fruits and vegetables, whole grains, legumes and beans, nuts, as well as small amounts of healthy fats like avocado and olive oil. Opting for foods of many different colors will also ensure you are getting the powerful plant-based antioxidants helpful in reducing inflammation.