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  • Q&A with Australian Health Practitioners

    How do I eat healthy to manage arthritis and my bones?

    Related Topics
    Nutrition Osteoarthritis Osteoporosis & Bone Health
    Why do I need to avoid capsicum and tomato? what should I eat to look after my bones?
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    Dr Ryan Hislop

    Chiropractor

    Ryan Hislop is the Clinical Director at the Orange Chiropractic Health and Wellness Centre. As an experienced and evidence-based diagnostician, Ryan works largely by medical … View Profile

    Your musculoskeletal system needs nutrients that support cellular growth and tissue strength and flexibility. To build and preserve healthy bone, muscle, and connective tissue, make sure you're getting the recommended amounts of protein, calcium, potassium and vitamin C. Keeping your weight under control with low-fat diet food sources also reduces your risk for developing joint problems and restricted mobility.

    I'm not sure who gave you the advice around capsicum and tomato, but it may have been on the incorrect premise that these foods may cause an inflammatory tendency that may cause a flare up in the arthritis?

    The strength that accompanies adequate bone and muscle mass depends on sufficient protein from foods such as fish, meats, poultry and beans in your diet. Eggs, nuts, tofu and soy-based veggie burgers provide more moderate protein options for achieving the daily 50 g of protein recommended by the U.S. Food and Drug Administration.

    Calcium is essential to bone growth and remodeling, in which old cells are replaced with new ones. This mineral also enables muscle contraction, which lets you move and create force for lifting, holding and pushing things. Your body needs some vitamin D in order to absorb dietary calcium. Get your daily 1,000 mg of calcium from milk, yogurt and cheese and 400 international units of vitamin D from saltwater fish and fortified milk.

    Potassium helps you form muscle mass and promotes optimum coordination and function of muscles. Many American diets don't contain enough potassium, according to the U.S. Department of Agriculture. Build your daily potassium totals toward an average 3,500 mg by eating plenty of fresh fruits, vegetables, fish and low-fat meats and dairy products.

    Vitamin C helps your body make collagen, an important component of muscles, tendons, ligaments and cartilaginous joints. This essential vitamin is also needed to form scar tissue to heal torn muscle and connective tissue. Fruits such as oranges and strawberries have large amounts of vitamin C, as do vegetables such as broccoli, peppers and potatoes. You should strive for daily totals of 60 mg of vitamin C.

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    Melissa Adamski

    Dietitian, Nutritionist

    I am an Accredited Practising Dietitian (APD) and Accredited Nutritionist (AN) with a passion for food and good nutrition. I also have my own private … View Profile

    There is no need to avoid capsicum and tomato if you have arthritis. The reason you may have heard this as in the past there was a myth that you needed to avoid ‘night shade’ foods to help with arthritis. We now know from evidence that these foods do not affect arthritis and there is no need to avoid these.

    It is important to eat a healthy diet and to be of a healthy weight. Arthritis Australia has some great information on arthritis and Arthritis NSW has some clear information on diet and arthritis and some of the myths around on what to eat or avoid 

    http://www.arthritisnsw.org.au/arthritis/lifestyle/nutrition/  

    An Accredited Practising Dietitian (APD) can help advise you on your diet as we are the most highly qualified to advise on nutrition and will be able to personalise any recommendations specifically to you.

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    Emma McDonough

    Physiotherapist

    About:I have graduated from Newcastle University in 2011with a degree in physiotherapy. I have a keen interest in women’s and men’s health. I have attended … View Profile

    Exercise and diet can help relieve and manage your arthritis. I always say to my patients exercise is the best medication. It really depends on where the arthritis is.
    Exercise, not too little and not too much, but medium. That encourages fluid around the joints to help preserve the joints.
    I would also discuss things such as medications that can help benefit the joints, which they can go talk to their pharmacists about, such as fish oil tablets and all similar type oils.
    Also heat usually helps your arthritic pain, but that really depends on the person.

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