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;

5 Essential Diet Tips for Osteoarthritis:

1. Say Hello To Good Fats!

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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.

2. 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.

3. 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.

4. More of Milk!

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It will benefit far beyond osteoporosis prevention. The disease progression reduces significantly as the milk consumption is increased.

5. 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!

Frequently Asked Questions:

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The reasons why you should include banana in your diet

Bananas are cholesterol free:

You would be surprised but yes, bananas have zero cholesterol and that’s the reason why it can be used as a replacement for butter and cheese. It has natural fat which does no harm to the body.

Bananas have potassium:

Bananas have ample of potassium which can make the blood circulation better. Thus people who have issues with nerves can solve the issue with a banana per day. Banana also helps to maintain the fluid balance in the body.

Banana is rich in vitamin C:

Very few people know that banana is also rich in vitamin C. It can supply your body with 10mg of vitamin C whereas the daily requirement is of 15mg. Thus a banana per day can really help you a perfect means to boost the immune system.

Bananas are rich in fiber:

Since bananas are rich in fiber you can get a filling effect once you have a banana. This helps you to stay full for a longer period. It also helps in regulating bowel movements.

Eat banana after work out:

If you are quite vigorous in your workouts then you will need some energy soon after that. Banana is really very good because it is the natural source of energy. It is rich in carbs. After a vigorous workout your can replenish the energy by having one banana.

Bananas are simple in digesting:

Bananas being simple in digesting, they can be given to kids as well. If you have a stomach upset or some other issue, you can have a banana if nothing else goes below your throat.

Other nutrients:

Bananas are rich in vitamin A, vitamin B6, folate, manganese and many other vitamins and minerals. One banana can really give you loads of nutrients and thus you just can’t afford to miss out on that.

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Some of the Banana Recipes

Now since you know how amazing bananas are here are some of the recipes for you so that you can effortlessly use them in your diet.

Banana strawberry smoothie:

Take one medium sized banana and mash it. Take 4 strawberries and crush the same. Now blend them both together and add sugar if you need. But if you are calorie conscious then avoid sugar. Have this amazing smoothie fresh. This recipe is full of antioxidants and energy.

Banana yogurt salad:

You can take low fat yogurt and add a few pieces of bananas in the same. Add a few blue berries as toppings. This recipe can help you replace the meal and provide you with a good source of energy.

Banana apple salad:

You can cut the banana in to medium sized pieces and in similar way you can cut some pieces of apple too. Mix them well and add raw honey. Rather than munching on unhealthy snacks, this would be an ideal recipe for snack time.

Banana muffin: You can use whole grain flour and then add mashed bananas, yogurt, sugar and baking soda in the same. After that mix all the ingredients well and get ready to bake muffins. This would be an ideal dinner recipe for kids.

Here’s a special diet for cold for toddlers so that they can get out of the problem at a faster speed.

[Read: What Foods can be given to Toddlers during Stomach Upset?]

Special cold and cough diet for toddlers

Clear vegetable soup:

Vegetarians would be happy to know that a vegetable clear soup can not only impress your tongue twisters with great taste but it also is enriched with nutritional value. The toddlers who suffer from cold can be given a small bowl of vegetable clear soup. This will really help in enhancing immunity and get rid of symptoms of cold quickly.

Onions:

Onions help in drainage of mucus and thus it is considered as one of the favorite foods in cold. You can add onions to curries and soups and give it to the toddler. This will really give quick results.

Orange juice:

Orange juice can help remove toxins from the body and thus toddlers can be given orange juice as well as grapefruit juice for better immune system and for boosting the resistance.

Garlic:

Garlic is anti-biotic, anti-viral and anti-septic in nature. It helps in reducing the health issues including cough and cold.

Water:

Water helps in removing toxins from the body and thus children should be given more of water so that there would be removal of wastes from the body.

We often feel that toddlers are not drinking milk and then we would force them to do that. Well, it would be better to avoid dairy products at such times. However, yogurt can be consumed after blending a few fruits with it.

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Children would feel quite awkward and irritated when thy have cold. They would just not feel like eating anything. Try to be playful with them rather than frustrated at such times and give them some quality time. You should pamper them and make them have the above foods in their diet so as to get them out of the cold and cough issue. Cold, flu and cough are all viral in nature. Rather than medications, it would be better to take care of the diet and enhance immunity.

Immune system is something that needs to be taken of. If cold is not taken care of then it can create discomfort in your baby. Make sure you just impart them a very good immunity. It is in your hands.