World Arthritis Day: Arthritis is a common problem affecting 9.6% of Indian men and 18% of Indian women who are above 60 years of age. Our joints are cushioned by cartilage that prevents bones from rubbing against each other. Along with the loss of cartilage, symptoms of stiffness, pain and impaired movement may be experienced in joints such as the knees, hands, hips, feet, and spine. Iitis – a suffix used in medical terminology – refers to inflammation due to swelling, tenderness, etc. Osteoarthritis causes the breakdown of cartilage, and rheumatoid arthritis is a dysfunction of our immune system that results in a loss of the lining of the joints.
The key to preventing and managing arthritis is to control inflammation. It is a normal reaction of our body towards any foreign body, microbe or chemical. Inflammation signals the immune system to overreact and destroy the body, and then the response calms down. This is called a rapid response. When the body is in a constant state of chronic inflammation Due to poor lifestyle habits including smoking, wrong food choices and abdominal obesity; We need to take extra care. For this fight, our food gives us all the ammunition we need.
(Also read: Eat Walnuts to Prevent Bloating: 5 Delicious Recipes to Add More Walnuts to Your Diet,
World Arthritis Day: Joint pain can be controlled with small changes in diet. photo credit: iStock
Pro-Inflammatory Foods | Which food causes inflammation in the body?
Consumption of foods such as red meat, processed meat and organ meats; Excessive sugar intake from refined carbohydrates, desserts, such as white bread, and white rice; And sweetened drinks, including colas and sports drinks, have been found to increase markers of inflammation in our bodies.
World Arthritis Day: Anti-inflammatory foods for arthritis
anti-inflammatory Eating and eating patterns help prevent, control, and reduce symptoms related to arthritis. Foods made from whole grains, lots of vegetables and whole fruits, nuts and seeds, healthy oils and most fish have been shown to be best for controlling inflammation.
Here are some specific anti-inflammatory nutrients that you can include in your diet:
1. Fiber
Numerous studies have shown an inverse relationship between intake of fiber and signs of inflammation. High-fiber diets rich in whole grains are effective for controlling chronic inflammation. So, replacing refined processed grains with whole grains and millets helps. Choose high-fiber snacks like whole fruits and nuts instead of fried, high-sugar snacks. Fill half your plate with vegetables.
(Also read: stop! Don’t Throw Out Pineapple Peels, Make This Anti-Inflammatory Tea Instead,
World Arthritis Day: Fill your plate with as many fruits and vegetables as possible. Photo: iStock
2. Phytonutrients
Plants contain thousands of phytonutrients that help fight inflammation. The more color you add to your plate, the more phytonutrients you add. Vegetables and fruits, nuts and spices are packed with anti-inflammatory phytonutrients like carotenoids, ellagic acid, resveratrol, flavonoids, glucosinolates and more. load! Try not to peel fruits and vegetables, the coloring pigments are where the compounds are. Use spices like turmeric, curcumin, chili, cinnamon, garlic, ginger and onion, and don’t forget green tea and black coffee.
3. Healthy Fats
healthy monounsaturated fat And omega-3 fats are anti-inflammatory. Choosing olive oil, peanut oil, oily fish, flaxseed, almonds, peanuts and walnuts is a good strategy for overall health and keeping inflammation under control.
Here are 7 anti-inflammatory foods that are beneficial for arthritis:
1. Coconut Oil
While saturated fat is pro-inflammatory, the medium-chain triglycerides found in coconut oil have shown anti-inflammatory properties in some animal studies. Although it is still a saturated fat, a small amount of virgin coconut oil may be considered if your LDL is within the normal range.
(Also read: Olive Oil Vs Coconut Oil: Which Is Better? Celeb Nutritionist Pooja Makhija reveals,
World Arthritis Day: Coconut oil can be included in the diet of arthritis patients. Photo: iStock
2. Fatty Fish
Salmon, mackerel and tuna contain excellent amounts of anti-inflammatory omega-3 fats. It is recommended to replace food protein with fish twice a week.
3. Nuts
Almonds, walnuts, peanuts, pistachios and pecan nuts are all excellent sources of omega-3 and fiber, calcium. magnesiumZinc, and Vitamin E. All these nutrients help in reducing inflammation in our body. Fill fist at least 3-4 times a week
World Arthritis Day: Chew a handful of dry fruits at least 3-4 times a week. Photo: iStock
4. Leafy Greens
Green leafy vegetables are a source of vitamins C, E and carotenoids. These strong anti-inflammatory nutrients add protection. In addition, vitamin C is important for collagen production which is a part of the intron cartilage makeup.
5. Berries
among the fruits, Jamun The phytonutrients in particular are number one for arthritis because of anthocyanins, which are powerful against inflammation. Eat kale and blueberries, and add strawberries and raspberries.
(Also read: 7 Indian Wonder Berries And Their Health Benefits You Won’t Want To Miss,
World Arthritis Day: BerRye is loaded with antioxidants and has been shown to be beneficial for arthritis patients. photo credit: iStock
6. Onion and Garlic
Garlic and onions have been traditionally used to reduce pain. They contain quercetin which is an anti-inflammatory compound in addition to sulfur compounds that help control cartilage damage.
7. Green Tea
green tea It contains epigallocatechin-3-gallate (EGCG) – a pro-inflammatory compound associated with decreased production. In fact, some recent studies have even suggested its role in preventing cartilage breakdown.
All of the above nutrients and foods have health benefits for the whole body and overall health. The fact that they’ll help with arthritis is an added bonus.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.