World Arthritis Day: Nutritional Guidelines for Arthritis

Arthritis is a chronic condition which causes the information of the joints. It is an autoimmune disorder, in which the immune system attacks the tissues of the body. Amongst the 100 different types of arthritis, the two most common ones are osteoarthritis (OA) and rheumatoid arthritis (RA). The symptoms of arthritis include- joint pain, swelling, stiffness, loss of appetite due to inflammation, and feeling tired due to the immune system’s activity. Patients with arthritis feel the pain at its worst in the morning. 

Arthritis is an incurable disorder. However, there are certain foods that can fight inflammation, strengthen the bone and boost the immune system. Read on to find out more on the same. 

Have fish. 

Cold-water fishes like- salmon, tuna, sardines, herring, anchovies, scallops are good for people with inflammation, as they have omega-3 fatty acids. Alternatively, you can also include fish oil supplements under the expert’s supervision, as they have shown to reduce swelling, pain, tenderness, and morning stiffness in people suffering from rheumatoid arthritis.

Take care of your calcium and Vitamin D levels. 

Calcium and vitamin D are very important when it comes to protecting your bones from wear and tear. And when you are suffering from arthritis, it becomes even more substantial to take care of the deformation. Hence, include calcium-rich foods like- paneer, white sesame seeds, spinach, and ragi. While for vitamin-D, you can expose your body to sunshine every day for 15-20 minutes, or have milk, fish, and fortified foods like orange juice. 

Include fresh fruits and vegetables. 

To a person not suffering from any ailment, it is advised to include 5 servings of fruits and vegetables. But, when suffering from an autoimmune disease- have 9 servings of different colours. They are rich in antioxidants, and the plant compounds help in combating the action of free radicals in the body. Include anything fruit and vegetable that’s locally and seasonally available to marvel over its health benefits.

Have good fats. 

Good fats are packed with inflammation-fighting monounsaturated fats. Including a handful of either roasted or soaked nuts and seeds like- almonds, walnuts, dry figs, pistachios, cashews, pumpkin seeds, sunflower seeds, flax seeds, and chia seeds,  can help you feeling full for a longer period of time and hence, aiding in weight loss- another trigger for arthritis.

Avoid processed foods. 

A lot has been said about the ill-effects of having high sugar, processed, packaged, and refined foods. The emphasis still can’t be laid enough. They lead you to have inflammation in the body and triggering it even more if you’re already suffering from an inflammatory disorder. Cut back on anything that would hamper your health further. Add home-made, seasonal, fresh and regional foods to your diet. 

Over to you. 

Chronic conditions like arthritis and heart disorders, apart from being hereditary, are largely a result of a faulty dietary and lifestyle habits. Quit smoking, excessive consumption of alcohol, caffeinated beverages, processed foods, and include more herbal teas, salads, soups, yoga and breathwork and optimum hydration goals. Following a holistic approach towards treating arthritis can keep it under control, with reduced levels of pain.