Arthritis – An autoimmune disorder where body attacks it’s own tissues in joints that results in inflammation in one or more joints, severe pain, swelling, decrease in motion by time, disability, stiffness that may worsen as we grow and even premature death. It can be due to infection in body, any underlying disease, wear and tear of tissues or metabolic disorders. Nutrition and diet play a significant role in the management of arthritis. While there’s no cure for arthritis, a well-balanced diet and lifestyle change can help alleviate symptoms, reduce inflammation, and improve overall joint health.
Types Of Arthritis:
Prernna Kalra who is a Certified Nutritionist from nourishlife.in talked about the types of arthritis:
1) Osteoarthritis- also known as OA, usually due to an injury or aging, it affects finger, knees and hips
2) Rheumatoid Arthritis – also known as RA is an auto immune arthritis- here body’s defence system doesn’t work properly & it affects joints, bones and internal organs
3) Psoriatic Arthritis (PsA) – happens to those with psoriasis disease & it affects skin , joints and area where tissue is attached to bones
4) Reactive Arthritis- pain and swelling in joint due to infection in body
5) Juvenile Arthritis- disease caused in children
Key point to remember- Since Arthritis is related to inflammation, so any acidic food like citrus fruits will increase inflammation in body. Hence, it is recommended to avoid them completely, and have alkaline based foods.
Role Of Nutrition And Diet Of Arthritis Patients
In this regard, Miloni Bhandari, who is a Clinical Dietician and Functional Nutritionist at Surya Mother and Child Super Speciality Hospital, Pune said, “One of the key dietary factors to consider is maintaining a healthy weight. Excess body weight places added stress on the joints, particularly those of the knees, hips, and spine. Losing weight through a combination of proper nutrition and regular exercise can alleviate this burden and help reduce pain and inflammation associated with arthritis.”
“Another crucial aspect is choosing the right foods. Anti-inflammatory foods such as fatty fish (rich in omega-3 fatty acids), colourful fruits and vegetables (loaded with antioxidants) Berries (blueberries, strawberries) for antioxidants, Turmeric and ginger for their natural anti-inflammatory compounds and whole grains can help mitigate inflammation. Omega-3s found in salmon, trout, and walnuts, have been shown to reduce joint pain and stiffness in arthritis patients,” Miloni continued to say.
Talking about gout symptoms, Miloni advised to check for symptoms through your physician and blood tests. If positive seek a low purine diet.
Nutrients Required For Nourishing Of Bones:
Suganya N, who is a member of ASLI (Association of senior living india), and Chief Nutritionist at Athulya Senior Care listed the following nutrients required foe nourishing of bones:
- Calcium is the building block of bones, and it’s crucial to include an adequate amount in your diet. Dairy products like milk, yogurt, and cheese are excellent sources of calcium. For those with lactose intolerance or other dietary restrictions, fortified non-dairy alternatives such as almond milk and leafy green vegetables like broccoli and kale can provide calcium.
- Vitamin D is essential for calcium absorption in the body. Exposure to sunlight and dietary sources like fatty fish (salmon, mackerel), egg yolks, and fortified cereals can help maintain optimal vitamin D levels.
- Protein is essential for bone health as it provides the building blocks necessary for bone formation. Incorporate lean protein sources like poultry, fish, beans, and legumes into your diet.
- Magnesium is another mineral crucial for bone health. Foods rich in magnesium include nuts, seeds, whole grains, and green leafy vegetables. Vitamin K plays a role in bone metabolism and can be found in foods like spinach, kale, and Brussels sprouts.
- Excessive salt and caffeine intake can lead to calcium loss from bones. Moderation is key.
Food Items To Avoid For Arthritis Patients:
Miloni Bhandari said, “Certain foods can exacerbate inflammation and should be consumed in moderation or avoided altogether. These include saturated fats, trans fats, and refined sugars found in fast food, processed snacks, and sugary beverages. These items can trigger inflammatory responses in the body and worsen arthritis symptoms. Completely avoid red meat and limit meat intake for the symptoms to reduce.”
Do’s And Don’ts If You Are Suffering From Arthritis:
Prernna Kalra suggested the following:
- Avoid Cold products
- Have easy to digest grains and legumes like freshly cooked oats, rice, moong, beans
- Lukewarm water or boiled water with ginger root recommended to help in digestion and remove AMA or toxins
- Takra (Buttermilk) in afternoon with shunth, roasted cumin seeds and Kadhi leaves is beneficial, helps in digestion, keeps bone strong and remove AMA from body
- Turmeric, Tulsi, Moringa and Garlic have anti inflammatory properties (help relieve pain) and aids in digestion
- RA factor people are generally have low Haemoglobin levels so always check time to time and include iron rich food like green leafy vegetables, beet root, carrot, pomegranate etc
- Intake of Barley is beneficial
- Hot water bath with Epsom salt recommended for relieving of joint pain and inflammation
- Use green tea with leaves 2-3 times a day as it contains polyphenols that will help reduce inflammation
- Very Important- Avoid all processed/packed foods (anything that comes with additives)
- Gluten Restriction is important (wheat- roti/bread/biscuits) , barley, rye, rawa and maida products and can be substituted with rice, millets, oats, soya, fish
- Have each meal with 50% raw food and 50% freshly cooked
- Eat more of sulphur containing foods like eggs, garlic, onions
- Nightshade veggies like potato, tomato, brinjal, peppers may affect some people with Arthritis condition so have it seldomly
