Joint pain is a common condition that has become a part of our lives. It can occur at any time of year but many people find it can often flare up when the weather is cold. People may suffer from joint stiffness and severe pain during winter that restricts limb movements. The link between temperature drop and worsening of joint pain is still unclear and needs more research.
Many people experience that proper health care, diet and lifestyle measures can together help to deal with this. There are a few tips and tricks that can improve the quality of life and day-to-day functioning in arthritis patients in winter.
- Keep yourself warm and cosy
- Keep yourself physically active
- Hydrate your body properly
- Do regular exercise and maintain a healthy weight
- Supplement vitamin D and omega-3 fatty acids
Although there is no diet cure for arthritis, certain foods have shown to fight inflammation, strengthen bones and enhance health. Consuming these food items may benefit your body and help provide relief in joint swelling.
1: Fatty fish
The varieties of fatty fish like salmon and mackerel that are rich in omega-3 fatty acids and vitamin D may work as an anti-inflammatory. These fishes contain marine fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It can help to reduce immune cell production and cytokines (enzymes) that can cause inflammation. Experts recommend at least 3 to 4 ounces of fish twice a week.
If you are a vegetarian and want to add omega-3 fatty acids to your diet, you can opt for soybeans. Soybeans are also low in fat, high in protein and fibre and are good for your health.
Garlic is a popular ingredient in each dish, such as soup, sausages and curries. Garlic and root vegetables like onions contain diallyl disulfide- an anti-inflammatory compound. That can help to limit the effects of cytokines and may help to relieve pain.
Fresh ginger has various health benefits that can help to deal with different diseased conditions. Consuming ginger in fresh or dried form may provide relief from joint inflammation.
5: Green tea
Green tea is full of antioxidants such as polyphenols, minerals and vitamins. It can help to reduce internal inflammation and slow cartilage destruction. It also contains a specific antioxidant called epigallocatechin-3-gallate (EGCG) that may block the production of molecules that cause joint damage in people with rheumatoid arthritis (RA).
Nuts and seeds are always beneficial for our health. They are rich in omega-3 fatty acids and essential oils. A small daily portion of walnuts, almonds, flax seeds, chia seeds or pine nuts can help to provide relief from joint inflammation and connective tissue problems.
7: Fruits and Berries
Apples, cranberries and apricots might help to relieve your joint pains. They are rich in antioxidants that help the body eliminate harmful free radicals and further suppress joint pain and inflammation.
8: Olive oil
Olive oil contains oleocanthal that helps to provide relief from inflammation. A few tablespoons of olive oil for cooking and making salad dressings can be beneficial for joint health.
9: Whole grain
Research suggests that dietary fibres present in the whole grain might possess powerful anti-inflammatory agents. The whole grains may lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes and arthritis.
10: Dairy products
Low-fat dairy products such as skimmed milk, cheese and yoghurt are rich in calcium and vitamin D. They help increase bone strength. Vitamin D is essential for calcium absorption. A daily glass of milk can be healthy for our body.
11: Green vegetables
Green vegetables like broccoli and spinach are high in vitamins, minerals, antioxidants and iron. Broccoli contains a compound called sulforaphane, which helps prevent or slow the progression of osteoarthritis (bone problem). Also, spinach is rich in an antioxidant named- kaempferol. It may decrease the effects of the inflammatory agents associated with rheumatoid arthritis.
12: Bone broth
Bone broth contains various essential items that are essential for our bone health. It is rich in glucosamine, chondroitin and amino acids that are helpful to maintain bone growth. Regular consumption of hot bone broth may provide relief from joint pain.