The care of joints begins at the table. Dr. Marco Lanzetta, one of the most famous microsurgeons in the world (in 2000 he performed the first hand transplant in the country), is absolutely convinced of this, who has recently written a book on anti-arthrosis foods (see below).
To prevent wear of bones and cartilages, which is favored by genetic predisposition and by advancing age, it is necessary to keep the glycemia (i.e. the level of sugar in the blood) and the degree of acidity and inflammation of the cells, contrasting, in addition, the action of free radicals.
Dr. Lanzetta has identified the 100 most effective foods for joint wellness and divided them into five groups according to their main function. Let's see them one by one.
Purifying function: to eliminate toxins
"Cellular metabolism produces waste. Not only. It is also "intoxicating" us continued use of drugs (anti-inflammatory and cortisone) which often resort to those suffering from arthrosis ", explains the expert.
"To reduce the accumulation of harmful substances, it is necessary to include, in every meal of the day, high-fiber foods, which improve the functionality of the intestine and the work of the liver, the organ that most of all has the task of "cleaning" the blood. All are very useful foods rich in water, which stimulate diuresis, promote the drainage of liquids and counteract water retention ».
In your menu insert, alternating them, artichokes, spelled, beansazuchi, celery, watercress sprouts, spelled, garlic ...
Antioxidant function: to protect the tissues
The excessive presence of free radicals, which attack the cell membranes, stiffening them, is one of the causes of joint degeneration.
«The body's ability to render these molecules harmless depends a lot on nutrition. This is why it is important to eat, both for breakfast and for lunch and dinner, foods rich in antioxidants: cabbage, broccoli, pears, berries, pomegranate, extra virgin olive oil, maple syrup », says the expert.
«They contain flavonoids, such as le anthocyanins, which prevent damage caused by radicals ».
Anti-inflammatory function: to extinguish pain
Inflammation is the body's defense response. But if it becomes chronic, it can lead to the appearance of diseases different, including those of the joints.
"To counter it yes a fruit and vegetables in abundance, (especially red onion, pineapple, apple), to foods containing Omega 3 (like flax seeds), spices and green tea », suggests Dr. Lanzetta.
Antacid function: to keep the bones intact
Our body works best if the pH (the unit of measurement of acidity) of blood is stable and equal to 7,4 (i.e. slightly alkaline).
"Excessive intake of animal fats and proteins (acidifying foods) can lead to both the accumulation of toxins, which in turn lead to increased inflammation, and to the loss of calcium from the bones.
To prevent this from happening, the solution is simple: bring alkalizing foods to the table, first of all still water, with a pH higher than 7,5 (check the value indicated on the label or ask the company that manages the aqueduct in your municipality for information). Ok also to the seaweed (dulse, kombu) and miso, rich in minerals with an antacid effect ».
Complementary fiction: to balance proteins and sugars
The foods belonging to this group are those necessary to guarantee the body the right amount of macronutrients. «The joint-friendly diet excludes meat, cheese, milk, egg yolk (only albumen is allowed) e limit the fish a couple of times a week », Dr. Lanzetta points out. «That is why it is essential to include in the menu i vegetable, good sources of protein of vegetable origin ».
To keep inflammation under control it is then mandatory give up simple sugar, which causes spikes in insulin (the hormone secreted by the pancreas to lower blood sugar levels), leading on the one hand to the accumulation of adipose tissue (with increased inflammation) and on the other to the release of free radicals: factors that both put joint health at risk.
«Sugars must be replaced with complex carbohydrates provided by Whole grains (millet, bulgur, buckwheat, pasta and rice), rich in fiber and which in addition provide amino acids capable of improving the quality of legume proteins ».
Finally, some foods they provide have complementary function in minerals and vitamins most useful against osteoarthritis: the banana, rich in potassium, sorghum and almonds, sources of magnesium.
Do a week of semi-fasting to prepare for the diet
The diet to avoid osteoarthritis is simple: all meals of the day must include a food for each of the functions just analyzed, trying to vary your choices as much as possible.
Furthermore, before moving on to the proposed scheme, Dr. Marco Lanzetta recommends doing one week of cleaning and general detoxification.
“A day of total fasting, one in which drinking is allowed green tea mid-morning and mid-afternoon and another in which an antioxidant drink should be added to breakfast.
From the fourth to the seventh, however, some solid foods can be reintroduced: brown rice with extra virgin olive oil for lunch, vegetable soup for dinner and a fruit as a snack.
It serves to create a detachment from the normal diet in order to switch to new (and healthy) joint-saving habits», Concludes the specialist.
Recently in the library
With the new text of Marco Lanzetta find out which are the main ones cibi antiarthrosis (The 100 anti-arthrosis foods, Demetra, 190 pages, € 14,90).
1 Alga kombu
It is widely used in Japan to obtain the Aries, a kind of broth. Contains fucoidani, molecules that reduce the survival of cells inflamed by arthritic processes. And it also features a good concentration of minerals, such as potassium, phosphorus and iodine, with an alkalizing action.
It is one of the fruits with the most protective effect for the joints. But be careful: its antioxidants, belonging to the flavonoid family, are concentrated above all in the peel.
Then a buy only organic pears certified and consume them without peeling them.
This thick paste, obtained from fermentation of yellow soybeans in water and sea salt, it contains alkalizing mineral salts (such as calcium, magnesium, sodium), useful for counteract wear of bone tissue.
Promotes the elimination of toxins, helping to decrease joint swelling.
Furthermore, thanks to cynarin, which improves the function of the liver and gallbladder, has a purifying action very useful when the body is intoxicated by frequent use of anti-inflammatory drugs.
Provides a lot of insoluble fiber which, by stimulating the work of the intestine, contribute to the purification of the organism.
Furthermore, unlike other cereals, spelled contains an essential amino acid, methionine, which is essential for the correct maintenance of bone cartilages.
6 red onion
It is rich in quercetin, an antioxidant from the flavonoid family that counteracts both i free radicals and inflammation of the organism.
Plus, this substance it is able to block the formation of arachidonic acid, precursor of other molecules that "ignite" the joints.
It brings together some of the best anti-arthrosis foods. Make it yourself by mixing oat flakes, dried fruit, sunflower, chia, flax or hemp seeds, goji berries and fresh blueberries.
And then consume it with soy or almond milk unsweetened.
8 Maple syrup
It has a high content of mineral salts (above all potassium, calcium and iron) and consists of 54 substances with antioxidant and anti-inflammatory properties.
The darker it is, the greater its beneficial effect.
9 Brown rice
It contains all the components of the grain, that is also the bran and the germ, rich in nutritional principles which are lost almost entirely during the refining process: the fibers, minerals such as iron, zinc, copper and magnesium, vitamins E and B group, antioxidants and unsaturated fats.
It is a source of bromelain, a natural anti-inflammatory, which helps to reduce edema, musculoskeletal pain, bursitis and tendinitis.
This substance, which relieves pain and joint stiffness, in Germany it is used for the treatment of inflammation and swelling following surgery.
10 foods against osteoarthritis
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