Can certain foods help rebuild cartilage?
“No because its destruction is irreversible, says Dr. Yohann Wittrant, researcher at INRAE. But certain nutrients make it possible to limit its degradation. “Thus, glucosamine and chondroitin, constituent elements of cartilage, slow down its degradation and improve the viscosity of the synovial fluid. They are consumed in the form of supplements produced from crustaceans which can be associated with side effects (digestive disorders, skin rashes …). “A report published in 2019 by the National Agency for Food, Environmental and Occupational Health Safety warns of their use in fragile people such as diabetics or asthmatics”, specifies the researcher (source 1).
In addition, substances with anti-inflammatory and antioxidant properties have shown a suppression of tissue degradation. “The ideal, to protect his joints, is the Mediterranean diet based on fruits and vegetables, olive oil and fish,” he adds.
Does stopping gluten reduce joint pain?
It is possible in some patients. “Gluten is pro-inflammatory in patients with celiac disease,” says the rheumatologist.
For intolerant non-celiacs, there is, for the moment, no cause and effect link, nor scientific evidence.
Does stopping cow’s milk reduce joint pain?
We do not know. According to some specialists, the elimination of cow’s milk alleviates inflammatory symptoms in some patients. For good reason, lactose and milk proteins disrupt the immune system. “But not a single scientific article validates this thesis”, maintains Professor Patrice Fardellone.
“According to a meta-analysis published in 2017, an increase in markers of inflammation is observed in people with allergies to milk,” notes Catherine Lacrosnière for her part. One of the solutions could therefore be to test your tolerance to dairy products: cut back on or cut out milk, yogurt, cheese, etc., for a few weeks. In case of clear improvement, persevere, without forgetting to supplement yourself with calcium.
What foods to reduce inflammation in joint disease?
“All foods that contain molecules with anti-inflammatory properties,” explains Dr. Catherine Lacrosnière, nutritionist. a rather vegetarian diet with fruits, vegetables, spices, vegetable oils and fatty fish. ”
“Must also lose weight if necessary, because the excess of adipose tissue causes the production of pro-inflammatory molecules, the adipokines “, adds Patrice Fardellone, professor of rheumatology at the University Hospital of Amiens.
Our dietary tips for osteoarthritis or arthritis:
- Hydrate sufficiently. For good reason, the most important substance in the joint is cartilage. Composed of 75% water, it requires sufficient and regular hydration, which can only be obtained by drinking throughout the day.
- Favor gentle cooking. Barbecues, fried foods, microwave ovens and other high-temperature cooking methods generate the formation of Maillard molecules, which are toxic to your cells, especially those of your joints. Prefer low temperatures, even if it means extending the cooking time.
- Choose the right fats. Rather than foods rich in saturated fats (butter, cream, cold meats, etc.), preference is given to those rich in omega 3, such as fatty fish (salmon, herring, mackerel, etc.) and walnut, soybean, rapeseed and coconut oils. wheat germ (2 to 3 tablespoons per day)… These Unsaturated fatty acids with anti-inflammatory properties are essential for the balance of our metabolism and the proper functioning of our immune defenses.
- Favor raw vegetables as a starter. Raw vegetables are very good suppliers of water, but also of vitamin C. However, cartilage is structured by collagen fibers, a protein that requires this vitamin for its solid manufacture.
- Grow parsley. At the bottom of the garden or in a pot in the kitchen! At each meal, chisel fresh on the dishes: soups, meats, fish, raw vegetables… As it is one of the foods richest in vitamin C, you thus increase, neither seen nor known, your daily intakes.
- Eat fresh fruit with every meal. Always to ensure you have good vitamin C intakes. Prefer those which contain the most: kiwis, citrus fruits (oranges, grapefruits), red fruits …
What foods to avoid in case of joint disease?
“We must limit what promotes inflammation. To put it simply, it is the fast-food diet with long-chain saturated fats (palm oil, spreads …) and a lot of sugars quickly assimilated”, indicates Yohann Wittrant. We therefore avoid foods that promote blood sugar spikes:
- Food rich in saturated fatty acids (red meats, cheeses, etc.),
- Food rich in trans fatty acids (processed and fried foods),
- the refined foods (white bread, white flour, etc.),
- Food too rich in omega-6 (safflower, sunflower, soybean and corn oils),
- Food rich in fast sugars (confectionery, sweet desserts, etc.) which promote glycation, a natural reaction which decreases the resistance of body tissues to mechanical stress,
- alcohol and sodas.
Is fasting interesting in the event of an inflammatory flare?
It could be, although studies have only been carried out in patients with psoriatic arthritis and rheumatoid arthritis. Prolonged fasting appears to decrease proinflammatory cytokines and reduce pain.
“However, this effect seems very limited,” says Patrice Fardellone. Lose a few pounds is more effective than fasting in combating inflammation. ”
“For the body, eating can represent stress and lead to the establishment of a transient inflammatory context, adds Yohann Wittrant. prolonged fasting can lead to even greater stress. ”
Source 1: Certain food supplements for joint purposes not recommended for populations at risk, Anses, March 2019