{"id":646,"date":"2025-06-18T17:25:07","date_gmt":"2025-06-18T15:25:07","guid":{"rendered":"https:\/\/osteopathe-sendao.fr\/?p=646"},"modified":"2025-06-18T18:47:52","modified_gmt":"2025-06-18T16:47:52","slug":"crise-inflammatoire-arthrose","status":"publish","type":"post","link":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/","title":{"rendered":"Crise inflammatoire : arthrose"},"content":{"rendered":"\t\t
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L\u2019arthrose n\u2019est pas qu\u2019un probl\u00e8me m\u00e9canique. De nombreuses \u00e9tudes r\u00e9centes montrent que l\u2019inflammation chronique de bas grade, aliment\u00e9e par notre mode de vie (stress, s\u00e9dentarit\u00e9, alimentation), aggrave la d\u00e9gradation articulaire et la douleur<\/strong>.<\/p>\n\n

Heureusement, certains changements alimentaires peuvent freiner l\u2019inflammation et soutenir la r\u00e9g\u00e9n\u00e9ration des tissus<\/strong>. En tant qu\u2019ost\u00e9opathe et naturopathe, j\u2019int\u00e8gre cette approche dans la prise en charge globale de mes patients.<\/p>\n

\n

\ud83c\udf1f Objectif n\u00b01 : R\u00e9duire la charge inflammatoire<\/h3>\n\n

\u2705 Les aliments \u00e0 privil\u00e9gier<\/strong><\/h4>\n\n
\n\n\n\n\n\n\n\n\n\n
Nutriment \/ aliment<\/th>\nEffets<\/th>\nSources principales<\/th>\nQuantit\u00e9 recommand\u00e9e<\/th>\n<\/tr>\n
Om\u00e9ga-3<\/strong><\/td>\nAnti-inflammatoire puissant<\/td>\nPoissons gras (sardines, maquereau, saumon), graines de lin, chia, noix<\/td>\n2 portions de poisson gras\/semaine OU 1 c. \u00e0 soupe de graines de lin moulues\/jour<\/td>\n<\/tr>\n
Fruits et l\u00e9gumes<\/strong><\/td>\nAntioxydants, fibres, alcalinisants<\/td>\nTous les l\u00e9gumes color\u00e9s, fruits rouges, crucif\u00e8res, l\u00e9gumes feuilles<\/td>\n\u2265 500 g\/jour (3 portions de l\u00e9gumes + 2 de fruits)<\/td>\n<\/tr>\n
L\u00e9gumineuses<\/strong><\/td>\nProt\u00e9ines v\u00e9g\u00e9tales, fibres, min\u00e9raux<\/td>\nLentilles, pois chiches, haricots rouges\/noirs<\/td>\n3 \u00e0 4 portions\/semaine (150 g cuits)<\/td>\n<\/tr>\n
C\u00e9r\u00e9ales compl\u00e8tes<\/strong><\/td>\nFibres, vitamines B, magn\u00e9sium<\/td>\nPain complet, riz brun, quinoa, flocons d\u2019avoine<\/td>\n1 \u00e0 2 portions par repas<\/td>\n<\/tr>\n
Huiles de qualit\u00e9<\/strong><\/td>\nAcides gras protecteurs<\/td>\nHuile d\u2019olive vierge, huile de colza, huile de lin<\/td>\n2 \u00e0 3 c. \u00e0 soupe\/jour<\/td>\n<\/tr>\n
\u00c9pices anti-inflammatoires<\/strong><\/td>\nInhibiteurs des cytokines inflammatoires<\/td>\nCurcuma, gingembre, ail, cannelle<\/td>\n\u00c0 int\u00e9grer quotidiennement dans les plats<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
\n

\ud83e\ude52 Zoom sur les bonnes graisses<\/strong> : des alli\u00e9es anti-inflammatoires<\/h3>\n\n

Contrairement aux id\u00e9es re\u00e7ues, toutes les graisses ne se valent pas<\/strong>. Certaines, bien choisies, sont de v\u00e9ritables rem\u00e8des naturels contre l\u2019inflammation articulaire<\/strong> :<\/p>\n\n

    \n
  • \ud83e\uddee Huile d\u2019olive vierge extra<\/strong> : riche en om\u00e9ga-9, elle a un effet neutre \u00e0 mod\u00e9r\u00e9ment protecteur<\/strong> sur l\u2019inflammation. Elle est aussi riche en polyph\u00e9nols aux vertus antioxydantes. \u2192 2 \u00e0 3 c. \u00e0 soupe\/jour<\/strong> dans les plats et salades.<\/li>\n\n
  • \ud83c\udf3b Huile de colza<\/strong> : excellente source d\u2019om\u00e9ga-3 v\u00e9g\u00e9tal (acide alpha-linol\u00e9nique), elle contribue \u00e0 r\u00e9duire l\u2019inflammation<\/strong>. Elle peut remplacer l\u2019huile de tournesol dans la cuisine quotidienne. \u2192 1 c. \u00e0 soupe\/jour minimum<\/strong>, en cru de pr\u00e9f\u00e9rence.<\/li>\n\n
  • \ud83c\udf31 Huile de lin (conservation au frais)<\/strong> : l\u2019une des plus riches en om\u00e9ga-3. \u00c0 utiliser \u00e0 froid uniquement<\/strong>. \u2192 1 c. \u00e0 caf\u00e9 \u00e0 1 c. \u00e0 soupe\/jour<\/strong>.<\/li>\n\n
  • \ud83d\udc1f Poissons gras<\/strong> : apportent des om\u00e9ga-3 sous forme EPA\/DHA, directement actifs sur les processus inflammatoires. \u2192 2 \u00e0 3 fois\/semaine<\/strong>.<\/li>\n<\/ul>\n\n

    Ces bonnes graisses doivent remplacer<\/strong> les graisses satur\u00e9es (beurre, charcuteries, plats pr\u00e9par\u00e9s), et non simplement s\u2019y ajouter.<\/p>\n

    \n

    \u26a0\ufe0f Les aliments pro-inflammatoires \u00e0 limiter<\/h3>\n\n
    \n\n\n\n\n\n\n\n\n
    Aliment \/ mol\u00e9cule<\/td>\nPourquoi<\/td>\nSeuil conseill\u00e9<\/td>\n<\/tr>\n
    Acide arachidonique<\/strong><\/td>\nPro-inflammatoire, pr\u00e9sent dans les viandes rouges, charcuteries, jaunes d\u2019\u0153ufs<\/td>\nViande rouge max. 2\u00d7\/semaine Charcuterie : \u00e0 \u00e9viter \u0152ufs : 3\u20134\/semaine<\/td>\n<\/tr>\n
    Huiles riches en om\u00e9ga-6<\/strong><\/td>\nFavorisent les prostaglandines inflammatoires<\/td>\n< 1 c. \u00e0 soupe\/jour d\u2019huile de tournesol, ma\u00efs, carthame<\/td>\n<\/tr>\n
    Produits ultra-transform\u00e9s<\/strong><\/td>\nSucres, graisses trans, additifs<\/td>\n\u00c0 exclure au maximum<\/td>\n<\/tr>\n
    Sucre raffin\u00e9<\/strong><\/td>\nFavorise les pics glyc\u00e9miques et l\u2019inflammation<\/td>\n< 25 g\/jour (5 morceaux de sucre)<\/td>\n<\/tr>\n
    Alcool<\/strong><\/td>\nPerturbe le foie et augmente l\u2019inflammation<\/td>\n0 \u00e0 1 verre\/jour (id\u00e9alement abstinence)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
    \n

    \ud83d\udcc5 Exemple de journ\u00e9e \u00ab\u00a0anti-inflammatoire\u00a0\u00bb<\/h3>\n\n

    Petit-d\u00e9jeuner<\/strong><\/p>\n\n

      \n
    • Flocons d\u2019avoine (50 g) + lait v\u00e9g\u00e9tal enrichi en calcium<\/li>\n\n
    • 1 c. \u00e0 soupe de graines de chia ou de lin moulues<\/li>\n\n
    • Fruits rouges (100 g)<\/li>\n\n
    • Th\u00e9 vert<\/li>\n<\/ul>\n\n

      D\u00e9jeuner<\/strong><\/p>\n\n

        \n
      • Salade de lentilles, betterave, noix (1 poign\u00e9e), huile de colza<\/li>\n\n
      • Filet de maquereau (120 g)<\/li>\n\n
      • Riz complet (100 g cuit)<\/li>\n\n
      • Pomme ou kiwi<\/li>\n<\/ul>\n\n

        Collation<\/strong><\/p>\n\n

          \n
        • Yaourt nature (brebis ou v\u00e9g\u00e9tal enrichi)<\/li>\n\n
        • Amandes (10 \u00e0 12)<\/li>\n<\/ul>\n\n

          D\u00eener<\/strong><\/p>\n\n

            \n
          • Po\u00eal\u00e9e de l\u00e9gumes verts (brocoli, courgette, ail, curcuma)<\/li>\n\n
          • \u0152ufs brouill\u00e9s (2 max) ou tofu grill\u00e9<\/li>\n\n
          • Quinoa ou patate douce (100 g)<\/li>\n\n
          • Infusion de gingembre ou camomille<\/li>\n<\/ul>\n
            \n

            \ud83d\udc50 Et maintenant ?<\/h3>\n\n
            \n

            Chaque cas d\u2019arthrose est unique.<\/strong> En consultation, je vous aide \u00e0 :<\/p>\n\n

              \n
            • identifier les aliments qui aggravent ou soulagent vos douleurs,<\/li>\n\n
            • construire un plan alimentaire personnalis\u00e9,<\/li>\n\n
            • associer alimentation, mouvements adapt\u00e9s et soins manuels pour un vrai mieux-\u00eatre.<\/li>\n<\/ul>\n<\/blockquote>\n\n

              \ud83d\uddd3\ufe0f Prenez rendez-vous<\/strong> pour commencer \u00e0 apaiser vos douleurs naturellement. Votre corps a des ressources : mettons-les \u00e0 profit ensemble.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

              L\u2019arthrose n\u2019est pas qu\u2019un probl\u00e8me m\u00e9canique. De nombreuses \u00e9tudes r\u00e9centes montrent que l\u2019inflammation chronique de bas grade, aliment\u00e9e par notre mode de vie (stress, s\u00e9dentarit\u00e9, alimentation), aggrave la d\u00e9gradation articulaire et la douleur. Heureusement, certains changements alimentaires peuvent freiner l\u2019inflammation et soutenir la r\u00e9g\u00e9n\u00e9ration des tissus. En tant qu\u2019ost\u00e9opathe et naturopathe, j\u2019int\u00e8gre cette approche dans […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-646","post","type-post","status-publish","format-standard","hentry","category-non-classe","entry"],"yoast_head":"\nCrise inflammatoire : arthrose - Carlos SENDAO Ost\u00e9opathe DO MROF<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Crise inflammatoire : arthrose - Carlos SENDAO Ost\u00e9opathe DO MROF\" \/>\n<meta property=\"og:description\" content=\"L\u2019arthrose n\u2019est pas qu\u2019un probl\u00e8me m\u00e9canique. 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Carlos SENDAO Ost\u00e9opathe DO MROF","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/","og_locale":"fr_FR","og_type":"article","og_title":"Crise inflammatoire : arthrose - Carlos SENDAO Ost\u00e9opathe DO MROF","og_description":"L\u2019arthrose n\u2019est pas qu\u2019un probl\u00e8me m\u00e9canique. De nombreuses \u00e9tudes r\u00e9centes montrent que l\u2019inflammation chronique de bas grade, aliment\u00e9e par notre mode de vie (stress, s\u00e9dentarit\u00e9, alimentation), aggrave la d\u00e9gradation articulaire et la douleur. Heureusement, certains changements alimentaires peuvent freiner l\u2019inflammation et soutenir la r\u00e9g\u00e9n\u00e9ration des tissus. En tant qu\u2019ost\u00e9opathe et naturopathe, j\u2019int\u00e8gre cette approche dans […]","og_url":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/","og_site_name":"Carlos SENDAO Ost\u00e9opathe DO MROF","article_publisher":"https:\/\/www.facebook.com\/people\/Carlos-Sendao-Ost%c3%a9opathe\/100076087891562\/","article_published_time":"2025-06-18T15:25:07+00:00","article_modified_time":"2025-06-18T16:47:52+00:00","og_image":[{"width":1024,"height":1024,"url":"https:\/\/osteopathe-sendao.fr\/wp-content\/uploads\/2025\/06\/logoSENDAO.jpg","type":"image\/jpeg"}],"author":"CARLOS SENDAO","twitter_card":"summary_large_image","twitter_misc":{"\u00c9crit par":"CARLOS SENDAO","Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/#article","isPartOf":{"@id":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/"},"author":{"name":"CARLOS SENDAO","@id":"https:\/\/osteopathe-sendao.fr\/#\/schema\/person\/53610ab48ab89ddca189f62d62131d38"},"headline":"Crise inflammatoire : arthrose","datePublished":"2025-06-18T15:25:07+00:00","dateModified":"2025-06-18T16:47:52+00:00","mainEntityOfPage":{"@id":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/"},"wordCount":654,"commentCount":0,"publisher":{"@id":"https:\/\/osteopathe-sendao.fr\/#organization"},"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/","url":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/06\/18\/crise-inflammatoire-arthrose\/","name":"Crise inflammatoire : arthrose - 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