Post-monsoon Arthritis? 10 anti-inflammatory foods to include in your diet

Arthritis is a condition characterized by the inflammation of the joints, which affects millions around the globe, causing them pain and reduced mobility. Although pharmaceutical medications play a major role in alleviating symptoms, dietary choices can greatly influence levels of inflammation and overall health of the joints. Intake of anti-inflammatory foods may help in reducing symptoms and improving the quality of life. Here are some inclusions you can make in your diet

1. Greasy fish
Fatty fish, such as salmon, mackerel, and sardines, are very rich in the omega-3 fatty acids which contain anti-inflammatory properties. These good fats may relieve joint stiffness and aches. You can target an intake of at least two servings of fatty fish per week. Or when plant-based is your preference, think about omega-3 supplements.

2. Leafy greens
Leafy greens such as spinach, kale, and Swiss chard are rich in antioxidants and vitamins and particularly vitamin K, which has been associated with reduced inflammation. These also provide fibre, which improves digestion, overall health, and helps to eliminate infections. Including several of these greens in salads, smoothies, or stir-fries can enhance the consumption of anti-inflammatory levels.

3. Nuts and seeds
Nuts like walnuts and almonds as well as seeds like flaxseed and chia seeds contain healthy fats, fibre, and protein. Being antioxidants, they play a critical role in fighting oxidative stress within one's body. A handful of nuts or a tablespoon of seeds added to snacks or meals can make it a healthy addition.



4. Fruits- especially berries
Berries are rich in antioxidants called polyphenols, especially blueberries, strawberries, and raspberries. The compounds have the ability to control inflammation and reduce the risk of chronic diseases. One can enjoy berries fresh, blended with smoothies, or added to yogurt or oatmeal as topping.

5. Olive oil
Mediterranean cultures hold extra virgin olive oil as one of its staples and has been found to contain oleocanthal, which mimics the action of anti-inflammatory drugs. Using olive oil as a dressing or cooking ingredient not only adds flavour to your meals but also health benefits.

6. Whole grains
More fibre-in-dense whole grains such as brown rice, quinoa, and oats means better regulation of blood sugar and eventually the cure of inflammation. They can also be a much healthier replacement for the refined grains, which contribute to inflammation.

7. Turmeric and ginger
These spices are recognized for their anti-inflammatory properties. Curcumin, the active compound found in turmeric, has been demonstrated to alleviate arthritis symptoms. Incorporating these spices into culinary preparations or consuming them as teas can yield beneficial effects. These anti-inflammatory foods may also be helpful in controlling symptoms of arthritis. People who have pre-existing conditions should consult a doctor before making drastic changes in their diet. A healthy diet, combined with an overall healthy lifestyle, can do wonders for the life of someone suffering from arthritis.

At the end of the day, one should have a balanced diet along with regular guided exercise to avoid injuries and improve their health conditions.

Authored by: Dr. Aijaaz Ashai- Being Physio

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