By Dr. Sandeep Benkal
Dr. Sandeep Benkal boasts a comprehensive fifteen-year background as an Ayurvedic doctor, with a particular specialization in skin conditions, arthritis, PCOS, and diabetes management.
BAMS, DND| 15+ Years of Experience
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Osteoarthritis (OA) is a common condition that causes severe joints pain and stiffness. While there is no cure for OA, certain dietary choices can help manage symptoms and improve joints health. Avoiding specific foods can reduce inflammation and potentially slow the progression of the disease. Here are key dietary recommendations for people battling osteoarthritis:
High sugar intake can lead to increased inflammation, which can worsen OA symptoms. Foods high in refined sugars and carbohydrates are:
Foods to consume: Whole grains like brown rice, quinoa, and millet products are ideal.
Saturated and trans fats can increase inflammation and contribute to obesity, which places additional stress on the joints. Foods high in these fats include
Foods to consume: Choose lean proteins like chicken, fish, and plant-based protein and fibre such as legumes and tofu. Include healthy fats like olive oil and avocado in your diet.
While omega-6 fatty acids are essential, an imbalance with omega-3 fatty acids can promote inflammation. Common sources of omega-6 fatty acids include
Foods to consume: Balance your intake by consuming more omega-3-rich foods such as salmon, walnuts, and flaxseeds.
A high-sodium diet can lead to water retention and increased blood pressure, which can worsen inflammation. Common high-sodium foods include
Foods to consume: Choose fresh, whole foods and use herbs and spices to season your meals instead of salt.
Gluten can be a trigger for inflammation. This is particularly true for those with a gluten intolerant or celiac disease.
Foods to consume: If you suspect gluten is an issue, try gluten-free diet and observe any changes in your symptoms. Gluten-free grains include rice, quinoa, and buckwheat.
Excessive alcohol consumption can lead to inflammation and weight gain, both of which can worsen OA symptoms.
Recommendation: Limit alcohol intake to moderate levels, such as one drink per day or avoid it totally if it triggers OA symptoms.
All these recommendations help in the effective management of osteoarthritis. Diet plays a significant role in reducing inflammation and maintaining a healthy weight, alleviate symptoms and improve overall joints health.
Always consult a doctor or a registered dietitian before making significant changes to your diet to ensure your nutritional needs are met. Such mindful dietary choices, can help in managing osteoarthritis and enhancing your quality of life.