World Arthritis Day 2024: Arthritis is a condition that affects millions globally, causing joint inflammation, pain, stiffness, and often reduced mobility. While there is no cure, lifestyle adjustments, particularly in diet, can significantly ease symptoms.
To understand the importance of maintaining energy levels and overall well-being for arthritis patients, we speak with Dr Sahil Gaba, Senior Consultant, Orthopaedic and Joint Replacement at Amrita Hospital, Faridabad.
The Role of Diet in Arthritis Management
One of the most important factors Dr Gaba points out is weight management. Obese or overweight individuals tend to put additional pressure on weight-bearing joints such as the knees, hips, and spine, accelerating the progression of arthritis. He explains that a 5-10% reduction in body weight can reduce arthritis-related pain by half.
Given that many arthritis patients struggle with exercise due to joint pain, dietary modifications become crucial. Dr Gaba advises caloric restriction, and avoiding refined carbohydrates, sugary drinks, sodas, and fried foods as a key approach to managing weight.
Consulting a nutritionist can help arthritis patients create a tailored diet plan to suit their needs, especially when exercise is limited. This dietary approach supports weight loss while ensuring that essential nutrients are still consumed to maintain overall health.
Anti-Inflammatory Foods and Omega-3 Fatty Acids
For patients with inflammatory arthritis, such as Rheumatoid Arthritis, Dr Gaba recommends incorporating omega-3-rich foods, known to reduce inflammation. “Omega-3 fatty acids, found in foods like walnuts, fish oils, salmon, and canola oil, can help mitigate the symptoms of inflammatory arthritis,” he says.
These nutrients reduce joint pain and swelling and contribute to overall joint health. Supplements are available for patients unable to meet their omega-3 requirements through diet alone.
Identifying Food Triggers
Certain foods can trigger flare-ups in arthritis patients, particularly those with inflammatory arthritis. Dr Gaba advises patients to be mindful of foods that can worsen symptoms, including high-sugar, high-salt, fried foods, red meat, alcohol, and certain dairy products. However, he says that avoiding these foods entirely may not be necessary, as they also provide valuable nutrients. Instead, he suggests individualising diet plans, where patients identify their triggers and avoid those specific foods.
“Not all patients need to avoid all potentially inflammatory foods,” explains Dr Gaba. “Each person’s body responds differently, so recognising triggers and adjusting accordingly is key.”
Essential Nutrients for Joint Health
In any form of arthritis, ensuring an adequate intake of key nutrients like calcium, vitamin D, protein, and vitamin C is vital. Dr Gaba says that calcium-rich foods such as green leafy vegetables, dairy products, almonds, and tofu support bone health. Vitamin D, which is found in oily fish, egg yolk, ghee, and fortified foods, also plays a crucial role in maintaining joint strength. Many arthritis patients may need supplements to meet their calcium and vitamin D needs, as these nutrients are often lacking in the average diet.
“Without sufficient vitamin D and calcium, bone strength can deteriorate, exacerbating arthritis symptoms,” says Dr Gaba.
Managing Gouty Arthritis
For patients dealing with gouty arthritis, which is caused by high uric acid levels, Dr Gaba advises avoiding purine-rich foods such as red meat, certain lentils, and cottage cheese. Gout patients need to be particularly careful about their diets to avoid triggering painful flare-ups of joint inflammation.
The Role of Antioxidants
Antioxidants can be beneficial in reducing arthritis pain, swelling, and stiffness. According to recent research, turmeric, which contains the antioxidant curcumin, is both anti-inflammatory and antioxidant-rich, making it a valuable addition to an arthritis diet. Dr Gaba also recommends other antioxidant-rich foods like berries, mango, apricots, and carrots.
“Antioxidants help to neutralise free radicals in the body, reducing the oxidative stress that contributes to arthritis symptoms,” explains Dr Gaba.
Lifestyle Adjustments Beyond Diet
Dr Gaba says that managing arthritis involves more than just dietary changes. Regular, low-impact exercise such as swimming, walking, or cycling helps maintain joint flexibility, strengthens muscles, and reduces stress on the joints. Additionally, mind-body techniques like meditation and stress management are crucial, as stress can exacerbate inflammation.
Rest is equally important. He advises patients to listen to their bodies and rest when necessary to avoid overexertion. Using supportive devices, such as braces or custom shoe inserts, can also help reduce strain on affected joints.
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