Living with arthritis: Here's how diet, exercise, and daily habits can ease the pain

Introducing yoga or gentle stretching to your routine can improve flexibility and reduce stiffness, helping to relieve joint pain (Image: Canva)

Arthritis comes in many forms, but osteoarthritis and rheumatoid arthritis are the most common. While osteoarthritis results from wear and tear of the cartilage that cushions the joints, rheumatoid arthritis is an autoimmune disorder where the body mistakenly attacks the joints.

Despite the fact that both types of arthritis are different in nature, the right lifestyle habits can help manage symptoms, says Dr Akhilesh Yadav, Associate Director of Orthopaedics & Joint Replacement at Max Hospital, Vaishali.

Here are Dr Yadav's tips on diet, exercise and habits that can be of help:

Diet tips to ease arthritis symptoms

Anti-inflammatory foods: Including foods rich in omega-3 fatty acids, like salmon, walnuts, flaxseeds, and chia seeds, can help reduce inflammation in the joints. Spices such as turmeric and ginger, known for their anti-inflammatory properties, are also highly recommended. “What we eat has a direct impact on the severity of arthritis symptoms,” Dr Yadav explains.

Also read | 5 early symptoms of arthritis: Watch out for joint pain, stiffness, and more to watch for

Eat more fruits and vegetables: Bright-coloured fruits and vegetables like berries, oranges, spinach, and broccoli are packed with antioxidants and vitamins. These nutrients help combat oxidative stress, which can exacerbate joint pain.

Opt for whole grains: Opting for whole grains like quinoa, oats, and brown rice instead of refined grains can significantly lower inflammation levels in the body.

Limit processed foods: Avoid foods high in added sugars, unhealthy fats, and excess salt. These can trigger inflammation and worsen arthritis symptoms.

Drink sufficient water: Drinking enough water, 8-10 glasses daily, helps keep joints lubricated, which can make movement less painful. Dehydration can increase joint stiffness and discomfort, so hydration is key.

Also read | Symptoms of arthritis: How to keep joints healthy to manage this painful condition

Why exercise is important for managing arthritis:

Exercise plays a vital role in maintaining joint health, but it’s important to focus on activities that are easy on the joints. “Regular physical activity is essential for arthritis management, but make sure it’s the right kind of exercise,” Dr. Yadav suggests.

Low-impact exercises: Swimming, cycling, and walking are great options for improving mobility and strengthening muscles without putting excessive strain on the joints.

Strength training: Building muscle strength around affected joints helps reduce stress on them. If you're unsure where to start, consider consulting a physiotherapist to design a program tailored to your needs.

Stretching and flexibility exercises: Introducing yoga or gentle stretching to your routine can improve flexibility and reduce stiffness, helping to relieve joint pain.

Balance and coordination workouts: Exercises like standing on one foot or Tai Chi improve balance and help prevent falls, which are particularly important for people with arthritis.

Also read | Arthritis in your 30s and 40? Prevention, and symptoms to watch out for

Follow these daily habits to make life easier:

Maintain a healthy weight: Carrying excess weight adds additional pressure on joints, especially in the knees, hips, and spine. By maintaining a healthy body weight, you reduce strain and discomfort in these critical areas.

Warm-up your joints in the morning: Start your day with gentle stretches or a warm shower to ease morning stiffness and get your joints moving.

Use assistive devices: Ergonomic chairs, supportive footwear, and grab bars can help reduce joint strain during daily tasks, allowing you to go about your day with less pain.

Practice joint protection techniques: To protect your joints, avoid repetitive movements that put excess strain on them. Instead of using smaller joints like your fingers to carry heavy objects, try using larger joints, such as your forearms, to distribute the weight more evenly. Additionally, remember to take regular breaks during tasks to rest and prevent overusing the affected joints, helping to reduce the risk of further damage.

Make sleep a priority and manage stress:

Both poor sleep and high levels of stress can worsen arthritis symptoms. Dr. Yadav recommends incorporating relaxation techniques such as meditation, deep breathing, or even a warm bath before bed to ensure better sleep quality and stress relief.

Consult the doctor: While lifestyle changes can significantly help manage arthritis, it’s important to seek medical advice if symptoms worsen or don’t improve with lifestyle adjustments. "If you’re not finding relief, it may be time to explore other treatment options, such as medications, physical therapy, or even joint injections," says Dr Yadav.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.