Osteoarthritis is the most common and widely affected form of arthritis. It occurs when the protective cartilage that cushions the ends of the bones wears down over time. Pain is among the most significant symptoms of the disease, along with stiffness, tenderness, loss of flexibility and swelling.
How Food Helps Fight Pain –
The role of food in managing pain related to osteoarthritis is consuming enough antioxidants – those which combat the effects of inflammation-causing free radicals. These antioxidants are effective in preventing, slowing down the progression of, and alleviating pain caused by arthritis. Maintaining a healthy weight also helps to reduce pressure on weight-bearing joints and manage osteoarthritis.
Best Foods For Osteoarthritis Pain
Osteoarthritis is a degenerative joint condition that can cause pain and inflammation. Ayurveda considers diet an essential component of the treatment of arthritis. Here are some foods that may be beneficial for managing pain caused by osteoarthritis:
Turmeric: This spice contains a compound called curcumin, which has anti-inflammatory properties. It can be added to food or taken as a supplement.
Ginger: Ginger also has anti-inflammatory properties and may help diminish pain and stiffness in the joints.
Fruits and vegetables: Eating a diet rich in fruits and vegetables, especially those high in antioxidants, can help reduce inflammation in the body. Some examples are – papaya, guava, pineapple, strawberries, kiwi and those rich in Vitamin C
Fish: Fish such as tuna and mackerel are a good supply of omega-3 fatty acids, which can help to decrease swelling and pain in the joints.
Nuts and seeds: Nuts and seeds such as almonds, walnuts, and flax seeds are good sources of healthy fats and antioxidants that can help to reduce inflammation in the body.
Pulses and Legumes: Legumes and pulses like lentils, kidney beans, peas and chickpeas are high in protein and can help to reduce inflammation and pain in the joints.
It’s crucial to note that a balanced diet including a variety of fruits, vegetables, nuts, seeds, legumes, pulses, fish and healthy fats is recommended for pain management in osteoarthritis.
Three types of food to avoid –
Individuals with osteoarthritis experience symptoms related to inflammation. Consuming foods with anti-inflammatory properties may help alleviate symptoms. However, certain foods contain substances that may exacerbate inflammation. To manage the symptoms, it is recommended to avoid or limit the consumption of these foods, including:
Sugar – The consumption of processed sugars may trigger the release of inflammatory messengers called cytokines in the body. The added sugars in sweetened beverages such as soda, sweet tea, flavoured coffees, and certain juice drinks are particularly likely to exacerbate inflammatory conditions.
Saturated fat – Consumption of foods high in saturated fat, including junk food like pizza, pastries, deep-fried food etc. and red meat, can lead to inflammation in fat tissue. This increases the risk of developing obesity, heart disease, and other related conditions and alongside exacerbates inflammation related to arthritis.
Refined carbohydrates -Consuming refined carbohydrates, including white bread, white rice, and potato chips, may increase the production of advanced glycation end products (AGEs) in the body. These compounds can trigger inflammation in the body.
A regulated, nutritious diet is a crucial part of any healing process. It shares equal importance to that of medicines prescribed for the disease. Therefore, it is recommended to seek advice from a specialist, to understand the food you eat and its relevance in the diagnosis for efficient management of the disorder!
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