The Right Diet to Manage Arthritis

Arthritis is the inflammation of one or more joints. It is characterised by pain and stiffness especially in the morning or after exercise, swelling, deformity and diminished range of motion. There may be audible cracking or grating noises when the joints move. The prevalence of the disease increases with age.

Arthritis is not a modern ailment. Archaelogists have discovered evidence of the disorder in the skeletons of Neanderthals and other prehistoric mammals and even dinosaurs. Conventional medicine is confounded on why arthritis occurs. Since the most prominent feature of arthritis is pain and inflammation, it is important that food helping in alleviating the pain and inflammation should be consumed.

Which foods to avoid

If you are suffering from arthritis, there are some foods which you need to be

• Avoid phosphorus rich foods like red meat, red flesh fish, organ meat like kidney, liver, processed meat, and soft drinks. The calcium to phosphorus ratio in any of the foods you eat should be as low as possible – this is because excess phosphorus will increase the loss of calcium from the body and worsen the condition. This in turn will aggravate arthritis problems. Phosphorous rich food is Red meat also contains high levels of uric acid, which aggravates the problem.
• Caffeine. It causes loss of vital minerals and vitamins from the body.
• Sugar does not absorb nutrients and calcium. Therefore it should be avoided by people who have arthritis.
• Since soft drinks contain a huge amount of sugar, it should not be consumed at all. The other reason for avoiding soft drinks is the high phosphorus content.
• Fried food and vegetable oil is also a strict no-no when you are suffering from arthritis. Omega 6, present in vegetable oil, worsens inflammation. Margarine should be avoided as well.
• Alcohol should be avoided at all costs as it hampers calcium absorption in the body.
• Along with sugar, you should also reduce the consumption of salt in your diet, to aid calcium absorption.
• Food which are high in oxalic acid like cranberries, plums, should also be avoided if you are suffering from arthritis.

Which foods to eat

• The most essential foods which you should have when suffering from arthritis are anti-inflammatory foods like ginger, garlic, turmeric and apples.
• Fruits especially rich in vitamin C should be consumed.
• Increase the consumption of fish like salmon, mackerel, herring, tuna, as they are rich in Omega 3 essential fatty acid. Flaxseed also contains Omega 3 essential fatty acids, these seeds can be had in powdered form as well.
• Have nuts and seeds like walnuts, almonds, linseeds, pumpkin seeds, etc. which are unsalted.
• Pulses, lentils, brown unpolished rice should be consumed.
• People with arthritis benefit a great deal from food rich in magnesium like apricots, bananas, beans, whole grains, leafy vegetables.

Eating a balanced, nutritious diet helps support the body so it can heal itself naturally. While some arthritic conditions may not be reversed, many sufferers can reduce their pain considerably by following some simple dietary advice.

GEETU AMARNANI
NUTRITION CONSULTANT

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