Summary: Osteoarthritis is one of the most common reasons behind your knee pain. It is known to damages cartilage, the tissue which acts as a cushion at the ends of bones. And if not treated timely, it can lead to significant disability. Here are listed some essential diet tips which when followed will help you treating the problem from roots. Read on.
Do you know osteoarthritis is more common among women?
Yes, while it is said to develop usually between age 40 and 60, it can be too severe, leading to knee and hip replacement surgeries. Often weight-bearing joints like the knees, hips, spine, feet and back, are said to be highly affected ones. But, neck and joints in the fingers and hands can also be the areas of pain.
As far as the symptoms are considered, this often develops slowly and tends to worse over the period of time. Osteoarthritis brings forth symptoms such as joint stiffness (especially after waking up in the morning), loss of flexibility, joints feeling tender to the touch, joint pain during or after movement, grating sensation in the joints when they are flexed, and so on.
Fortunately, there are some simple and easy-to-follow diet- changes which can seriously help you manage the symptoms and lead a pain-free life. Explore them here;
Say Hello To Good Fats!
Do you know the source of fat in your diet makes a big difference in the severity joint pain symptoms? Hence, it is recommended to increase monounsaturated and omega-3 polyunsaturated fats, and limit saturated fats. Studies have proved that omega-3 fatty acids treat aching joints significantly, in a similar manner as non-steroidal anti-inflammatory drugs (NSAIDS) would do. You can raise the consumption of food items such as fatty fish like salmon and sardines, and chia seeds and walnuts.
Spices and Herbs To Help!
In researches, it has been found that there are a number of fresh and dried herbs (and spices) help in treating the problem. Cinnamon, ginger, and turmeric, are among the ones best known for their medicinal properties and flavor. As far as herbs are considered, if you feel it difficult to incorporate them in daily routine, you can switch to an easy option of having natural supplements. You will easily get them in various forms, for example, Jod Rakshak. It is a perfect blend of herbs like Shudhguggul, Shilajit and Ashwagndha. While it will help regain the lost joint mobility, on the other hand it will minimize inflammation and joint pain.
Add Fruits And Vegetables!
Reason is simple; it will add more of antioxidants. Fruits and vegetables are essential for more than good basic nutrition. While these carry naturally occurring vitamin E, beta-carotene, and vitamin C, these are said to be helpful in decreasing the progression of osteoarthritis. In particular, Vitamin C, help decrease cartilage loss characteristic. So, you must increase the consumption of citrus fruits such as oranges, strawberries, cantaloupe, kiwi, and grapefruit.
More of Milk!
It will benefit far beyond osteoporosis prevention. The disease progression reduces significantly as the milk consumption is increased.
Right Cooking Method!
You need to be mindful of your cooking methods. Knowing healthful eating is not sufficient for treating osteoarthritis. You should also know how to prepare food correctly. If you have been using high heat levels or methods such as deep frying or char broiling, you need to switch to healthier cooking options. Actually, these methods decrease the antioxidant content of foods, leading to rise of pro-oxidant compounds such as heterocyclic amines (HCAs) and advanced glycation endpoints (AGEs). Hence, go for lower-heat cooking ways such as steaming, braising, baking, and grilling.
Besides these diet tips, it is must to keep your weight in check. Surely, the above stated diet changes will automatically help you maintain a healthy weight. But even then you feel that you need to shed those extra pounds, it is must to incorporate exercises to achieve the same. Stay fit, stay healthy!