How Diet Can Help Reduce Arthritis Pain? Here's What to Know

Arthritis is prevalent in India, affecting more people than other common diseases like diabetes, AIDS, and cancer. About 42.19 million people in India have RA, about 0.31% of the population. A study found that the prevalence of RA in India is similar to that of developed countries but higher than in other countries.

Did you know that the foods you eat majorly impact your arthritis symptoms?

The food changes can help to ease your symptoms. 

Well, no special diet or food can cure arthritis and other musculoskeletal conditions. Eating a healthy and balanced diet is all that is needed to maintain good health. 

• For example, people with inflammatory conditions such as rheumatoid arthritis may benefit from an increased intake of omega-3 fats found in oily fish such as sardines and salmon.
• People with gout (arthritis) may benefit from avoiding foods high in purines, including shellfish and beer, and drinking plenty of water. 

A balanced, anti-inflammatory diet can offer relief and improve overall quality of life. 

Let’s explore the connection between diet and arthritis, the foods to eat and avoid, and how these changes can benefit joint health.

The Connection Between Arthritis and Diet

Arthritis affects millions of people worldwide, and India is no exception. According to a 2022 ICMR survey, arthritis affects around 22.5% of adults in India. Osteoarthritis is India's most common joint disease, affecting 22–39% of the population. 

Research shows that what you eat affects your arthritis symptoms. While there are more than 150 types of arthritis, it is not possible that one diet fits all, but everyone can benefit from healthy eating. 

Your diet is important in the relationship between body weight and joint pain.

So, if you have arthritis and are experiencing symptoms like pain, stiffness, and swelling, you must choose anti-inflammatory foods.

Moreover, many types of research revealed that overweight people are likely to get osteoarthritis and other joint disorders due to added strain on the hips, knees, and spine. 

How Does Diet Impact Joint Health?

Anti-inflammatory foods can help reduce joint pain, improve mobility, and provide an overall better quality of life. An anti-inflammatory diet supports immune health and helps control arthritis symptoms and flare-ups. Eating a balanced, nutrient-rich diet can help manage a healthy weight, which reduces pressure on your joints, knees, hips, and lower back.

Also Read: Rheumatoid Arthritis Disease & Rheumatoid Factor (RA) Test: Everything You Need To Know

Healthy Foods for Arthritis You Must Include in Your Diet

Here is a list of some food items that can help to reduce the symptoms of arthritis. Let’s understand in detail-

Fatty Fish

Omega-3 fatty acids have anti-inflammatory properties. If you have arthritis, consume food like salmon, mackerel, and sardines rich in omega-3 fatty acids to reduce morning stiffness and joint pain. 

Leafy Greens

Dark leafy greens like spinach, kale, and broccoli contain vitamins C and K and antioxidants that fight inflammation. They also contain calcium, support bone health, and protect against joint damage.

Berries

Berries contain antioxidants and fiber, including blueberries, strawberries, and raspberries. These help reduce inflammation and improve overall health.

Nuts and Seeds

Walnuts, chia seeds, and flaxseeds are great sources of omega-3 fatty acids and are rich in fiber, protein, and healthy fats. These nutrients can help reduce inflammation and provide lasting energy.

Olive Oil

Extra virgin olive oil contains oleocanthal, which has similar effects to anti-inflammatory drugs like ibuprofen. It’s a healthy alternative to other cooking oils and can be used in salad dressings, marinades, or drizzled over vegetables.

Turmeric and Ginger

These spices are well-known for their anti-inflammatory properties. Turmeric contains curcumin, which can reduce joint inflammation, while ginger is known to relieve pain and improve mobility. 

Whole Grains

Whole grains such as quinoa, brown rice, and oatmeal are packed with fiber, which can help lower inflammation. Whole grains also contribute to stable blood sugar levels, which is important for reducing inflammatory responses in the body.

Arthritis-Triggering Foods to Avoid

Certain foods may increase inflammation and alleviate arthritis and joint pain symptoms. Reducing or eliminating these foods from your diet will be helpful. 

Processed Foods

Food items high in sugar, salt, and preservatives, such as chips, fast food, and processed snacks, trigger inflammation. 

Red Meat and Fried Foods

Red meat and fried foods contain high levels of saturated fats and advanced glycation end products, which, when consumed regularly, may promote inflammation.

Refined Carbohydrates

Refined carbs, such as white bread, pasta, and pastries, are high in sugars and must be avoided in arthritis. These may spike blood sugar levels and lead to increased inflammatory markers. 

Sugary Beverages

Avoid soft drinks and sugary juices with high sugar levels, as these may trigger inflammation and contribute to weight gain. 

Alcohol

Excessive alcohol consumption can increase inflammation and exacerbate symptoms of arthritis. 

Also Read: Best and Worst Foods for Rheumatoid Arthritis (RA)

Other Arthritis Treatment Options

As mentioned above, diet is a powerful tool for managing arthritis, and other tips can be improved. Consult your doctor before adding anything new to your routine- 

Regular Exercise: Low-impact exercises like swimming, walking, and cycling can reduce stiffness and improve joint health.

• Stay hydrated—Drink plenty of water to keep your body hydrated and manage joint pain and arthritis symptoms. 
• Exercise- Try low-impact exercises like swimming, walking, and cycling to reduce stiffness and improve joint health.
• Quit smoking and alcohol- Excessive alcohol can exacerbate arthritis symptoms. Moderate the usage or quit the habit.
• Eat a Variety of Colorful Fruits and Vegetables- Eat a rainbow of fruits and vegetables daily, as different colors provide different antioxidants and vitamins. 
• Lifestyle changes: Avoid stress, prioritize sleep, and practice yoga and relaxation techniques to reduce joint pain. 
• Heat and Cold Therapy- Alternating between hot and cold compresses can relieve pain and reduce swelling.
• Physical Therapy- Strengthening exercises can help support joint health and improve mobility.
• Medication- Pain relievers, anti-inflammatory drugs, and specific arthritis medications can manage symptoms.
• Regular Health Checkups—It is important to get tested routinely to understand your health conditions. Consult your doctor and take an Arthritis Screening Package test from Redcliffe Labs to understand and monitor your condition. 

Also Read: Blood Tests For Arthritis - Diagnosis and Treatment 2024

The final Words

Diet can be a powerful ally in managing arthritis pain. By choosing anti-inflammatory foods, avoiding known triggers, and adopting a holistic approach to joint health, individuals can improve their symptoms and enhance their quality of life. Start making small changes in your diet today, and don’t forget to consult a healthcare provider for a personalized approach to managing arthritis. A balanced, nutritious diet, lifestyle changes, and appropriate treatment can make a significant difference in living with arthritis.