The most common form of arthritis is osteoarthritis. It is a degenerative disease that progresses with age. Constant injury and inflammation lead to changes in the fluid around bone cartilages and cause swelling as well as pain. If untreated it might lead to deformities of the bone. These type of changes is generally seen around joints of knees, hands, hip, and spine. Women fall prey to osteoarthritis more often than males. Read on to know about the Indian Diet Plan for Osteoarthritis. Food list, diet tips, and meal plan for arthritis.
All about Arthritis
Before we move to the Indian Diet Plan for Osteoarthritis ( Food List, Diet Tips, Meal Plan ), let us first see the symptoms, causes, as well as effects of arthritis on health.
Symptoms of Osteoarthritis:
- Intense joint pain with stiffness
- Reduced flexibility of joints
- Limited range of motion
- Inflammation near the affected area
- Popping and clattering sounds of joints on movement
- Painless bone spurs or outgrowths
Causes of osteoarthritis:
- Female gender with menopause
- Progressing age
- Intense constant pressure on joints
- Long-standing obesity
- Poor posture
Long term complications of osteoarthritis:
- Weight gain due to reduced mobility
- Sleep disturbance because of pain
- Increased bone porosity
- Deterioration of ligaments due to inflammation
- Increased chances of hairline fractures
Home Remedies and Tips to Manage Osteoarthritis
Making certain lifestyle changes will help manage the pain as well as slow the progression of the disorder.
- Rest: Any acute physical distress needs complete rest to recover fully. This will help reduce swelling as well as inflammation.
- Medication: The first line of treatment is to give painkillers to minimize the pain. It can be either topical application or oral medicine. To reduce the swelling doctors will prescribe non-steroidal anti-inflammatory drugs. For extreme cases, corticosteroids are given.
- Heat and ice packs: To relieve muscle pain and stiffness you can try heat or cold therapy, whatever suits your pain. Apply hot or cold compression for 10 – 15 minutes as per the doctor’s prescription.
- Light exercises: Light stretches twice a day will help keep joints and muscles flexible. Do some low-impact physical activities following the stretches. If possible indulge in physical activity on daily basis. You can start walks, yoga, pilates, cycling as well as swimming.
- Weight management: Being overweight leads to constant strain on your weight-bearing joints. Maintaining a healthy weight is the key to long term relief from inflammation and pain. A healthy lifestyle with a balanced diet and appropriate exercises will aid in weight loss.
- Diet: Consume foods that are rich in calcium, vitamin D, as well as C, foods high in omega 3 and protein. Follow a diet that promotes weight loss.
Food List for Osteoarthritis
Here is a list of foods to eat and a list of foods to avoid in osteoarthritis.
Foods to Eat in Osteoarthritis:
Omega 3 rich foods:
We very well know antioxidants reduce inflammation and pain related to arthritis. It also boosts immune system. Include a variety of colorful fruits, vegetables, seeds, and nuts in daily diet. Include foods like ginger and turmeric that help reduce inflammation, pain as well as strengthen the bones. Consume a minimum of 5 – 6 servings of fruits and vegetables daily.
Include good sources of calcium which gets easily absorbed in the body and increase our calcium levels in bones. This is helpful in preventing hairline fractures in osteoarthritis patients. Include low-fat milk, milk products, sesame, garden cress seeds, tofu, almond milk, as well as dark green leafy vegetables in your meals.
Good quality proteins:
Proteins are necessary for calcium absorption, bone wear, as well as tear, and recovery. Consume good quality proteins like milk and products, lean meat, poultry, sprouts, beans, and lentils.
Vitamin D helps maintain bone density and enhance calcium absorption. It also prevents bone degeneration. Very limited foods have vitamin D like fish and negligible amounts in milk. Exposure to sunlight before 12 noon along with vitamin D supplements will help maintain vitamin D level in the body. Consult an expert before starting with any supplemental granules or injections.
Vitamin C rich foods gives symptomatic relief in pain caused due to osteoarthritis. It is rich in antioxidant that helps reduce the inflammation around the joints. It is also crucial for the recovery and strengthening of the bones. Consume citrus fruits, dark green leafy vegetables, bell peppers, pears and guava.
Fiber rich foods
Fiber helps to reduce weight and maintain the ideal body weight. It helps in absorbing excess fats as well as reduces inflammation in the body. Include lots of whole fruits and vegetables, whole grain cereals, millets, pulses, dals as well as sprouts.
There are breakfast cereals, juices, milk, milk products, and yogurt available in markets fortified with vitamin D and calcium. Consult your dietician before starting with any of such fortified products.
Food to Avoid in Osteoarthritis
Refined flours, sugar, tinned products and aerated drinks all harm the calcium uptake and utilization. Avoid these products as much as possible.
Caffeine leads to leaching of calcium, weakens the bone and worsens the inflammation. Limit your coffee intake after proper consultation with the experts.
Quit smoking and alcohol:
These habits in the long-run increase bone porosity and lead to weak bones. It also increases the inflammation in the body and slows down recovery.
Limit phosphorus-containing foods:
Foods like meat and soft drinks are rich in phosphorus. Phosphorus competes with calcium for absorption as well as hinders bones health.
Limit foods high in oxalic acid:
It is generally found in dark green leafy vegetables and beans. Oxalic acid hinders calcium absorption from the food into the body.
Indian Diet Plan for Osteoarthritis
Here is a sample of 1 full day of the Indian diet plan for osteoarthritis.
Empty stomach: 1 cup ginger tea
Breakfast: 1 cup Nachni satva (1 tablespoon Nachni Satva in 1 cup Milk) + Soaked nuts – 2 walnut halves, 2 almonds, 1 date, 1 dried fig
Mid-morning: 1 fruit (150 – 200 gms)
Lunch: 1 cup Salad with Lemon pepper dressing + 1 Millet Roti + 1 cup Vegetable + 1 cup Dal/ sprouts
Mid Afternoon: 1 Glass thin buttermilk
Snacks: 1 glass Oats Smoothie (1 tablespoon oats + berries + milk/ curd + chia seeds)
Dinner: 1 cup Vegetable soup + 1 cup Daliya or Quinoa or Black or Red rice + 1 cup Sambar or dal + 1 cup Vegetable + 1 cup Vegetable raita
Bedtime: 1 cup Turmeric nutmeg milk
Look after your bones and they will carry you far. Maintain a proper balance between medication, physical activity, rest, as well as diet to keep osteoarthritis in check. You cannot cure it but managing arthritis is definitely in your hands. Hope this information on the Indian diet plan for osteoarthritis ( Food List, Diet Tips, Meal Plan ) comes in handy to you for improving your health.