World Arthritis Day: Dietary Guidelines for Prevention & Management of Arthritis

Arthritis, simply put, is the inflammation of the joints. It can either affect just one joint or multiple joints. It is an autoimmune disorder, in which your body’s immune system attacks the tissues of the body. There are more than 100 different types of arthritis, amongst which the two most common ones are osteoarthritis (OA) and rheumatoid arthritis (RA).

What are the symptoms of arthritis?
Joint pain, stiffness, and swelling are some common symptoms of arthritis. Individuals dealing with it, experience these symptoms getting worse in the morning. Feeling tired, loss of appetite due to inflammation and the immune system’s activity. The amount of red blood cell count also decreases.

Is there a cure?
Although arthritis is incurable, there are certain foods that fight inflammation, strengthen the bone and boost the immune system.

To know more on the dietary guidelines for the prevention and management of arthritis, read on.

• Include Fish.

Salmon, tuna, sardines, herring, anchovies, scallops and other cold-water fish are good for people with inflammation, as they have omega-3 fatty acids. Alternatively, taking fish oil supplements have also shown to reduce swelling, pain, tenderness, and morning stiffness in people suffering from rheumatoid arthritis.

• Have Nuts & Seeds.

A handful of nuts and seeds each day, either roasted or soaked for 6-7 hours and loads of health benefits. Almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds, flax seeds, chia seeds, raisins, and cashews- are packed with inflammation-fighting monounsaturated fats. They also keep you feeling full for a longer period of time hence, reducing weight- another triggering cause of arthritis.

• Have More Fruits and Vegetables.

Aim for having 9 servings of fresh fruits and vegetables daily. They are loaded with antioxidants. The planet chemicals present in them act as the body’s natural defence system, helping to combat the action of free radicals that can damage cells. Studies have shown that anthocyanins found in cherries, and other red and purple fruits like strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effect. Patients with arthritis also must include citrus fruits like oranges, limes, grapefruits and foods rich in vitamin-K like broccoli, spinach, cabbage, kale, or lettuce for bone protection and detoxification.

• Stick To Whole Grains, Legumes & Beans.

Grains and legumes have a lot of fibre to offer, and fibre-rich foods can reduce inflammation. You can include from a variety of grains like oats, quinoa, brown rice, whole wheat, barley, pearl millet, mung beans, kidney beans, chickpea, amaranth, sorghum, or chickpea flour.

• The Sunshine Vitamin.

vitamin-D has an important role to play when it comes to protecting your bones from wear and tear. In conditions like arthritis, it comes even important to take care of the deformation. Hence, exposure to sunlight in the morning, within one hour of the sunrise is extremely beneficial. You can also follow this routine with some delicate massage by using oils like black sesame seed oil, or mustard oil.

• Avoid high sugar, processed food.

Having a diet high in sugar and refined flours and oil can further stimulate the inflammatory condition. Any type of packaged, fast or junk food having trans fats or sugar is best avoided. Have more home-made, fresh, local and seasonal foods to combat arthritis.

Over to you.
Arthritis is largely a lifestyle disorder, which can affect people of any age. Though it cannot be cured, management is still an option. Include the above-mentioned foods along with herbal teas, exercise, massages, and good amounts of water to keep it in check.