Joint pain due to arthritis can be devastating for many and can cripple lifestyle.
Although Joint pain and Arthritis can be managed with medications, one can always plan diet and food habits to avoid progression of Joint Pain and Arthritis. You must realise that what we eat, can help keep our joints and the bones that support them strong.
Why do we have painful joints?
Joints are important parts of the body that help limbs move. If a person experiences pain in the joints, it can be uncomfortable and affect their ability to assist in daily activities. Usually, joint pain is the result of injury, infection, illness, or inflammation.
– Injury: Injury is a common cause of joint pain. Injuries can result from the excessive use or effort of the joints or from an impact that causes a fracture, sprain, or strain
– Viral infection: Viral infections may result in joint pain. Chikungunya, Hepatitis B and C virus can cause complications that result in joint pain.
– Arthritis: There are more than 100 types of Arthritis & One third of adults suffer from some kind of Arthritis. Main cause for any type of arthritis is inflammation. The cause of arthritis varies among the different types but Inflammation is key in every Arthritis_
o OA results from cartilage loss in the joints. Calcification of the cartilage around the joints eventually makes the cartilage thinner before damaging it. Older adults are more likely to develop OA.
o RA is an autoimmune response to a trigger. The body tries to fight off what it thinks is an invader but instead degrades the cartilage and bones in the joints.
o Gout occurs due to the crystallization of uric acid in the body. Uric acid gets accumulated into the joint spaces, causing inflammation.
Malnutrition refers to under-nutrition & over-nutrition. Undernutrition of Proteins, Vitamin D3 and Calcium lead to bone and joint pain. Over nutrition due to excess intake of fatty & junk food leads to increased body
weight. Obesity puts lot of stress on joints and bones that develops pain and inflammation.
How food can help in Joint Pain and Arthritis
Although no food can cure Joint Pain and Arthritis, but there are foods that have been shown to strengthen bones, maintain the immune system and fight inflammation. Adding such foods to your balanced diet may help ease pain and other arthritis symptoms.
Top foods that help relieve Joint Pain and Arthritis
Nutritionist & Physiotherapist do recommend eating anti-inflammatory, nutrient rich food to support joint health. Of course, no single food is a cure-all for supporting joint health. Exercising, eating a well-balanced diet, and generally taking care of yourself are all keys in keeping your joints moving freely. Here are seven foods to include in your diet.
1) Turmeric: Turmeric is one the most common spice in our kitchen. It’s rich in a chemical called curcumin. Clinical Studies have found that a curcumin extract worked as good as some pain killers at easing knee aches and pains. You can take turmeric with milk or use it in cooking food.
2) Fatty Fish: Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects. Fish is also a good source of OMEGA-3 & Vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms.
3) Walnuts: Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint pain and disease. Walnuts are especially high in OMEGA-3 Fatty acids, which have been shown to decrease the symptoms of arthritis.
4) Spinach: Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation. Spinach, in particular, contains plenty of antioxidants
as well as plant compounds that can relieve inflammation and help fight disease
5) Grapes: Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties. Additionally, grapes contain several compounds that have been shown to be beneficial in the treatment of arthritis. Grapes also contain a plant compound called proanthocyanidin, which may have promising effects on arthritis.
Let’s use these superfoods in our diet for better joint health and prevent arthritis.