Orthopaedic surgeon recommends anti-inflammatory diet to prevent fractures; here’s what you should include and avoid

The expert suggested we should include food components such as garlic, ginger, onion, fibre, omega-3 fatty acids, vitamins A, C, D, and E, turmeric, and anthocyanins, among others, in our daily diet to reduce inflammation (Images: Canva)

What you eat has a direct impact on your health and determines your body’s response to inflammation. While some foods can increase oxidative stress and hurt your gut health, others can help reduce inflammation and restore balance to your system.

Dr Jocelyn Wittstein, in her new video on Instagram, shared a few studies that conclude how several inflammatory cytokines contribute to both cartilage damage that causes arthritis and bone loss that leads to osteoporosis. This is especially for women over 40 who tend to lose bone density during and after menopause.

The orthopaedic surgeon specifically talked about the SWAN study, which “looked at women between the ages of 42 and 52 and their dietary inflammatory index (DII) — a measure of how much inflammation your diet incites.”

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A post shared by Jocelyn Wittstein (@jocelyn_wittstein_md)

She added that it is based on extensive research examining how “different dietary components” affect the body. “They found that women who, in the premenopausal decade, were eating a more inflammatory diet were more likely to sustain fractures over time,” she added.

Next, she quoted an eight-year longitudinal study that looked at the dietary inflammatory index in men and women. “It included over 2,000 women, and they showed an association between a higher or more inflammatory dietary index and fracture risk only in women.”

Finally, she shared another study conducted by the “Women’s Health Initiative,” which examined over 160,000 menopausal women for a period of six years and found that women with a higher (more inflammatory) DII score had a greater decrease in bone mineral density compared to those with lower scores. However, a protective effect against hip fractures was seen only in women under 63. Overall, a higher DII is linked to lower bone density and increased fracture risk.

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Foods that help reduce inflammation

She shared some food components that help reduce inflammation, including garlic, ginger, onion, fibre, omega-3 fatty acids, vitamins A, C, D, and E, turmeric, and anthocyanins, among others.

Basic principles of anti-inflammatory diets:

1. Minimise red meat, saturated fats, and processed foods.

2. Include whole grains, lean proteins, healthy fats (olive oil, sources of omega-3 fatty acids), and colourful fruits and vegetables rich in antioxidants, phytochemicals, and fibre, along with spices like garlic, ginger, turmeric, cinnamon, and black pepper as examples.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.