Orthopaedic doctor shares what to eat and avoid when joints ache

Joint pain and stiffness often stem from inflammation. Expert shares anti-inflammatory foods to eat and those to avoid for healthier, pain-free joints. (Image: Pexels)

Most joint problems, including arthritis,  are in general related to inflammation. Persistent inflammation may slowly erode cartilage, which can then become stiff and painful. Fortunately, proper nutrition can play a big role in fighting inflammation and supporting joint health. Omega-3 fatty acids—found in foods including salmon, walnuts and flaxseeds—are known to reduce inflammation. Fruits, vegetables and whole grains provide antioxidants that help prevent cell damage. Green tea, olive oil and turmeric also have anti-inflammatory effects when consumed on a regular basis.

Dr Ashwani Maichand, Director - Dept of Orthopaedics at the CK Birla Hospital®, Delhi, tells Moneycontrol that not only do you need to be aware about what foods are helping your health but you also need to track foods that lead to inflammation in your body. The doctor talks about some inflammatory foods which could probably fuel the joint pain and recommends food you should be consumed instead. Processed food, refined sugar, red meats and trans fat can exacerbate inflammation and increase joint stiffness. Cutting back on alcohol and sugary drinks can also lower inflammation in the body, he says.

Stock up on Omega-3 fats:

Fatty fish such as salmon, mackerel and sardines hold omega-3 fatty acids that have potent anti-inflammatory properties. If taken regularly, it keeps joint tender and reduces inflammation. Flaxseeds, chia seeds and walnuts actually can be an effective alternative for vegetarians.

Eat a colourful plate of fruits and vegetables:

Fruits and vegetables that are high in nutrients and colour, like berries, spinach, kale and bell pepper, contain vitamin C and antioxidants to combat oxidative stress in joint tissue. Eating at least one portion a day of a fruit and vegetable mix can help maintain healed cartilage and prevent it becoming stiff.

Also Read: Samantha Ruth Prabhu’s anti-inflammatory diet is easy to follow: Know all about the foods she consumes

Use turmeric and ginger supplements:

Ginger and turmeric contain compounds that are anti-inflammatory. A teaspoon each or turmeric in hot milk or ginger tea can be taken 2-3 times a day to alleviate pain and keep the joints loose.

Reduce refined carbohydrates and sugars:

Processed carbs and sugar are inflammatory agents in the body and should be avoided, as they cause the body to swell or the joints to ache. Some of these pain points go away completely when avoidable foods are eliminated from your diet such as white bread, candies, sodas.

Limit processed and fried food:

Processed, fried, and trans-fatty foods increase markers of inflammation. Replacing them with grilled, steamed, or baked food is a great practice for joint health in general.

Drink water and maintain healthy weight:

Keeping joints cushioned with adequate hydration. Healthy eating and keeping your body weight at its optimal, avoids over-straining bearing joints like hips and knees.

Also Read: Stiff joints and nerve pain: Can cutting sugar cure chronic pain, inflammation and fatigue?

An anti-inflammatory diet of whole foods, antioxidants, and healthy fats could preserve joint flexibility, reduce pain, and allow for long-term mobility.

FAQs on Nutrition and Inflammation in Joint Pain:

1. Can diet impact joint pain?

Yes, diet can significantly impact joint pain. Consuming anti-inflammatory foods can help reduce inflammation and alleviate pain.

2. What foods should be avoided to reduce inflammation?

Foods that should be avoided include processed foods, refined sugar, red meats, trans fats, alcohol, and sugary drinks.

3. Are there specific foods that can help combat inflammation?

Yes, foods rich in Omega-3 fatty acids, antioxidants, and anti-inflammatory compounds such as fatty fish, berries, spinach, kale, turmeric, and ginger can help combat inflammation.

4. How important is hydration for joint health?

Hydration is crucial for joint health as it helps keep joints cushioned and functioning properly.

5. Can maintaining a healthy weight affect joint pain?

Yes, maintaining a healthy weight can reduce the strain on weight-bearing joints like hips and knees and help alleviate joint pain.

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.