There is an ocean of pain relief gels, balms, sprays and lotions in the pharmacies now a days. We use it blindly without knowing the exact cause of our pain or inflammation. The reason behind pain can be sprain, strain, ligament tear, muscle pull or arthritis. Here are some tips on Indian Diet for Arthritis.
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What is Arthritis?
Arthritis is an inflammation of a joint, where two different bones meet.
Symptoms of Arthritis:
There is chronic pain, difficulty to walk or climb stairs or do any routine activities. There are mild, moderate or severe symptoms. It gets worsened over time if not attended on time.
Types of arthritis:
Degenerative Arthritis/ Osteoarthritis:
This is predominant type of arthritis. It is caused when the cartilage between bones degenerates. There is friction in bones causing pain, swelling and stiffness. Excess weight, family history, age and previous injury are risk factors for osteoarthritis.
Inflammatory arthritis happens when a faulty immune system produces antibody against own body, attacking the joints. Rheumatoid arthritis and psoriatic arthritis are examples of inflammatory arthritis. Genetic and environmental factors can trigger such autoimmunity.
Inflammation in joints caused by a bacterium, virus or fungus is known as infectious arthritis.
Proteins when digested produce uric acid. High levels of uric acid produces needle like crystals in joints triggering pain. This condition is known as gout.
How is Arthritis Diagnosed ?
A physical examination, blood tests and imaging scans helps in diagnosis and classifying the type of arthritis.
Indian Diet for Arthritis
Arthritis cannot be treated with diet. But one can include foods that relieve or exclude foods that trigger inflammation and pain. It’s better to work towards maintaining joint functioning and way of living. Regular physical activity and maintaining a healthy weight is very helpful to slow down arthritis. here are a few tips on Indian Diet for Arthritis that may help you in reliving inflammation.
Foods to relieve arthritic symptoms:
“Omega 3”- The magical ingredient of oil:
Omega-3 fatty acids have anti inflammation property. Food sources for omega 3 are fish, flax seeds, walnuts, egg, and olive oil. Oleic acid in olive oil relieves inflammation. Mediterranean diets rich in olive oil show reduction in pain and stiffness in rheumatoid arthritis.
“Fiber” – a potent scavenger:
Inflammation in the body increases the C reactive protein in the blood. Fiber helps in scavenging these c reactive proteins and reduces the effect of inflammation. Fiber also helps in maintaining the weight. Thus, fiber indirectly contributes in managing arthritis. include whole grains , vegetables and fruits in your diet .
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Plant proteins in dals and pulses are low in purines. They also contain antioxidant which fights inflammation. Whole pulses are rich in fiber which helps in weight loss too.
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Antioxidant rich vegetables and fruits:
Fruits and vegetables are full of antioxidants which help fight inflammation.Include at least 5 – 6 servings of colorful vegetables and fruits in your diet. An 11 year study by Mayo Clinic shows cruciferous vegetables like cabbage and broccoli protect against development of arthritis. Read – Sources of antioxidants
“Vitamin D” – Support system of calcium:
Vitamin D as we all know maintains the density and structure of bones. Thus, it prevents bone degeneration. Exposure to sunlight, dairy products consumed in limitations and fish are some of the food sources for Vitamin D. For deficiency, pharmacological dose of vitamin D in form of granules or injection is advisable.
“Vitamin C” – The most under rated nutrient:
The first thing people do when they have joint pain is to stop all sour foods. But in reality vitamin C is rich in antioxidants and forms n important part of Indian Diet for Arthritis. It helps in symptomatic relief for arthritis. Foods rich in vitamin C are citrus fruits like lemon, orange, pear, guava, pineapple and vegetables like bell peppers. these should be taken in limitations.
“Ginger” – a wonder of Ayurveda:
Ginger is ideally used for cold, cough, sore throat, hypertension, gastrointestinal problems etc. But, The Journal of Medical Food has proven ginger has anti-inflammatory property to give symptomatic relief for arthritis. You can use ginger as a condiment in food or dry ginger in milk or tea. Read – Health Benefits of Ginger
Food to avoid while following Indian Diet for Arthritis
We saw about the foods we can include in Indian Diet for Arthritis. Now let us see in details about the foods we need to avoid while following an Indian Diet for Arthritis.
Processed foods increase the inflammation process in the body. They produce advanced glycosylated end products that trigger inflammation in the body. This worsens the arthritis.
High simple sugar consumption also increase advanced glycosylated end products. Avoiding processed foods relieves the arthritic symptoms.
Processed foods are often high in sodium too. Excess salt adds to the inflammation process. So, consume a restricted amount of salt throughout the day.
Quit any bad habit:
Smoking may trigger autoimmune response in the body. This can increase risk for rheumatoid arthritis. Alcohol consumption increases the uric acid in the blood, which results in gout. Thus, staying clear of alcohol, cigarette and tobacco alleviates the arthritis.
Excess use of dairy products increases the purines in the body. This high purine aggravates the joint pain. Thus, a restricted amount of dairy protein under a professional supervision might prove useful. Replace dairy protein with plant protein like beans, soy, nuts etc.
Weight loss and Indian Diet for Arthritis:
Being overweight or obese exerts lots of pressure on the joints of an individual. This excess weight quickens the degenerative process in the joints. Osteoarthritis might set in at early age. Thus, to prevent it, weight management becomes crucial. A high fiber, high protein, low fat and low carbohydrate diet with a regular physical activity ensures weight maintenance.
Exercise and Arthritis:
Regular physical activity benefits people with arthritis. Physically activity delays the onset of degeneration. Take up any activity that suits an individual.
Walking, swimming, aqua aerobics or dancing are some examples of aerobic exercises. Mild to moderate intensity jogging or cycling or aerobics might also help people with mild arthritis.
Exercises related to legs, hips, back, abdomen, chest, shoulders, and arms strengthen the bones and muscles. Using dumbbells, kettle bells or machines or thera bands consists of strength training.
With arthritis and porous bones, a small fall can also lead to fractures. Yoga, Pilates, or back and side walking improves body’s balance and prevents falls. Also yoga and Pilates helps in flexibility that relieves stiffness in joints.
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Thus, know what your food contains, what is required by your body and what activity is suitable for you. This small information will help manage arthritis in long run. Hope this Indian Diet for Arthritis helps you in reliving your pain.