Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Get enough protein Osteoarthritis Nutrition
Protein helps maintain muscle, which supports and stabilizes joints.
Good sources include:
- Fish
- Skinless poultry
- Beans and lentils
- Tofu and tempeh
- Greek yogurt
- Eggs
Eat an anti-inflammatory eating pattern Osteoarthritis Nutrition
A Mediterranean-style diet is commonly recommended because it emphasizes foods linked to better overall health and may help reduce inflammation.
Focus on:
- Vegetables and fruits (aim for a variety of colors)
- Whole grains (oats, brown rice, quinoa)
- Beans and lentils
- Nuts and seeds
- Olive oil as the main fat
- Fish, especially fatty fish like salmon, sardines, or mackerel (about twice a week)
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Support bone health
People with osteoarthritis should also maintain good bone health.
Important nutrients include:
- Calcium: dairy products, fortified plant milks, leafy greens
- Vitamin D: fortified foods, fatty fish, and sunlight exposure (some people require supplements based on blood levels and medical advice)
Foods to limit
Reducing these may improve overall health and make weight management easier:
- Sugary drinks
- Sweets and desserts
- Highly processed snack foods
- Excess saturated fat (fatty processed meats, some fried foods)
- Excess alcohol
Choose healthy fats
Omega-3 fats may help reduce inflammation.
Sources include:
- Salmon
- Sardines
- Trout
- Walnuts
- Chia seeds
- Ground flaxseed
Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Support bone health Osteoarthritis Nutrition
People with osteoarthritis should also maintain good bone health.
Important nutrients include:
- Calcium: dairy products, fortified plant milks, leafy greens
- Vitamin D: fortified foods, fatty fish, and sunlight exposure (some people require supplements based on blood levels and medical advice)
Foods to limit Osteoarthritis Nutrition
Reducing these may improve overall health and make weight management easier:
- Sugary drinks
- Sweets and desserts
- Highly processed snack foods
- Excess saturated fat (fatty processed meats, some fried foods)
- Excess alcohol
Osteoarthritis and mental health Osteoarthritis Nutrition
Living with chronic joint pain can affect mental well-being. People with osteoarthritis have higher rates of:
- Depression
- Anxiety
- Sleep disturbances
- Social isolation
Pain and mental health can reinforce each other. For example:
- More pain can lead to lower mood.
- Depression or anxiety can increase the perception of pain.
- Poor sleep can worsen both pain and mood.
How nutrition may support mental health
Some eating patterns are associated with better mental health outcomes:
- Mediterranean-style diets have been linked with a lower risk of depression and better overall well-being.
- Omega-3 fatty acids may have modest benefits for mood in some people.
- B vitamins (especially folate and B12), magnesium, zinc, and vitamin D are important for brain function. Deficiencies may contribute to low mood in some individuals.
- Regular meals and adequate hydration can also support energy levels and concentration.