Due to unhealthy lifestyle and other factors, today arthritis and joint pain problems become common in India. Around 15 to 20% of our people suffer from these problems. Most of the people who suffer from joint related problems are aged 45 and older. Related joint discomfort can happen at any time of year, but as the temperature drops in winters, the condition gets worse. In winter, some people may feel joint stiffness, which makes it difficult for them to perform their daily tasks. In this article, we will discuss importance of bone health, foods that reduce joint pain in winters, and things to avoid for arthritis.
Importance of Bone Health
Healthy and strong bones are necessary for overall well being and quality of life. Bone creates a framework for the body. The skeleton supports our body movement, protects our organs, and also anchors the muscles. The childhood and teenage years are crucial for the development of bones. During these years, bones stockpile most of their density. In adulthood, bone density can be maintained with the help of balanced nutrition and exercise.
For aged people, the significance of bone health is more conspicuous. One of the major worry for old people is Osteoporosis, as it makes their bones more prone to fracture indeed, after small cascade. You can live a healthy life with proper medical care, a balanced diet, and a healthy life. Arthritis cases can follow our tips and suggestions that will be helpful in their everyday functioning.
- Perform regular exercise to maintain a healthy weight.
- Add foods rich in omega-3 fatty acids and vitamin D to your regular diet.
- Keep your body warm.
- Be active to stay healthy.
- Keep your body doused.
Foods that Reduce Joint Pain in Winters
Even though nothing in a person’s diet can clinically cure arthritis that has been tested and proven, there are a few foods that reduce inflammation, strengthen your bones, and increase your overall health.
Fish Oil & Omega-3
Fishes like salmon, mackerel, etc, from cold water are a great source of omega-3 fatty acids as well as vitamin D. Vitamin D plays an important role in maintaining bone density. Omega-3 or polyunsaturated fatty acids have anti-inflammatory properties. These also help in stimulating the brain function that reduces the risk of heart related problems.
Dairy Products
Bones are mostly made of calcium. Our body doesn’t produce calcium at all. Our body depends on the external source of calcium through the food we eat. Therefore, it is absolutely necessary to take calcium-rich products in our diet.
Dairy products are one of the best calcium sources. Milk and other dairy products like yogurts are good sources of vitamins similar to vitamin A and vitamin D. Vitamin D and calcium combined with these vitamins, improves bone health.
Nuts and Seeds
Nuts and seeds similar as Almonds, chia seeds, walnuts, and flax seeds are rich in calcium, magnesium, and phosphorus, which are veritably important for bone health. It also reduces inflammation and heals bothered towel.
Spices & Herbs
Some herbs & spices similar as turmeric, gusto, oregano, and garlic, have remedial benefits. Consume this without any added swab, as inordinate swab can lead to osteoporosis.
Dark Chocolate
Small quantities of dark chocolate are generally safe to include in your diet. Zinc is found in dark chocolate which uplifts mood. Chocolate is made up of cocoa which is a crucial component rich in antioxidants that support the body in reducing inflammation.
Olive Oil
If you have rheumatoid arthritis, you should really stay away from oils because they can make inflammation worse. You can use oil instead of vegetable oil when you are cooking or making a salad. Olive oil is a choice because it has something called oleocanthal which is similar to some medicines that help with pain and inflammation. Arthritis is a problem and using olive oil can be a small step to help with arthritis.
Whole Grains
Refined grains similar as white chuck, white rice, and pasta contain proteins that may increase inflammation in the body. Although high fibre whole grain helps in the product of adipose acids that reduce inflammation. Whole grains similar as brown rice, Quinoa and whole wheat chuck, are good sources of phosphorus. Calcium and phosphorus work together to make our bones strong and reduce common pain.
Green Tea
People who have back pain and knee pain are usually told to drink herbal tea or green tea. Green tea has something called polyphenols in it which helps to reduce inflammation. When it is cold outside a warm cup of tea is even better because it gives you more antioxidants.
Beans & Lentils
Beans and lentils are pretty popular due to their health benefits. They contains good amount of protein, fibre and other essential minerals. Letins and beans also possess antioxidants as well as anti-inflammatory properties.
Eggs
Eggs contain protein and vitamin D. Vitamin D is required in our body as it helps our body to absorb calcium.
With this, we end our list of foods that reduce joint pain in winters. But remember, if you have any issues, such as allergy or anything, please contact your doctor before adding these products to your diet.
Foods and Drinks to Avoid for Joint Problems
We’ve formerly bandied the food you can add to your daily diet to ameliorate your bone health. There are some foods to avoid with arthritis in your day-to-day life.
- Avoid consumption of refined grains such as pasta, rice, and white chuck.
- Minimum usage of salt. Salt can cause fluid retention that results in swollen tissues. Another benefit of reducing salt is that it can reduce calcium loss, lower the risks of osteoporosis, and reduce fracture risks.
- Reduce the consumption of processed food.
- Limit or avoid the consumption of alcohol. The redundant consumption of alcohol can reduce your body’s capacity to absorb calcium.
Conclusion
Common pain frequently worsens during cold months, but simple life changes can help. Including foods that reduce common pain in winter, staying active, keeping the body warm, and avoiding reused foods may ease stiffness and support more common and bone health over time.