Joint pain can cause a person a lot of discomfort. It can be caused due to repetitive stress, excess weight and hereditary based dysfunctions. Problems like osteoarthritis are common across middle aged and elderly people these days. This can lead to difficulties in performing day to day activities. Joint pain can cause swelling and limit the movement of limbs. The incidence of degenerative diseases has increased in the past few years across age groups. Studies have found a link between diet and joint pain, with focus on functional foods and healthy cooking methods that retain nutrients (boiling/ poaching etc.).

Of late, our diets consist of a lot more fat (especially unhealthy, saturated and trans-fat) and sugars. Sedentary jobs and lifestyles have not helped either. Refined carbohydrates like maida, unhealthy fats and sugars are so called ‘stressor foods’ and commonly cause inflammatory reactions. They also interfere with the body’s uptake of essential enzymes, vitamins and minerals.

Joint pain usually results in deterioration of the cartilage (firm, flexible connective tissue). This is commonly seen in joints that bear weight in different parts of the body like the hips, knees or spine. This could lead to inflammation and scar formation between the joints. Rheumatoid arthritis causes weakening of the bones and joints over time. Joints commonly affected include- wrists, ankles and neck. Treatment protocol needs to follow these objectives: reduce pain and inflammation, preserve joint function and prevent deformities.

Dietary interventions can help achieve these objectives. It is important to include foods that contain anti- inflammatory properties along with essential fatty acids like Omega 3 fatty acids. The following foods can be included in the diet.
Nuts and seeds/ oil seeds

They contain healthy omega 3 fatty acids. These fats prevent inflammation. Omega 3 sources also include- soy and canola oil, flaxseeds, walnuts and fish oil. These healthy fats help to modify the poly Unsaturated Fatty Acid composition of cartilage. Nuts and seeds can be eaten as a healthy snack. Include almonds, walnuts, flaxseeds, chia seeds as part of your diet. Sprinkle them over porridge or carry them with you to eat during the day. (Refer to article to know more about including nuts and seeds in your diet-https://www.1to1help.net/articles/Super-Seeds/NTQ4)

Fruits and vegetables

They are loaded with nutrients and antioxidants. The antioxidants help neutralize free radicals that cause a degradation of cartilage. Vitamins that have a profound effect on joint pain include- Vitamin C and E. Vitamin C causes a threefold reduction of developing osteoarthritis. Studies have found an inverse relationship between vitamin C intake and cartilage loss. Foods rich in vitamin C include- strawberries, sprouts, guava, coloured capsicum, blackcurrants and citrus fruits.

Vitamin E may have an effect on the reduction of pain, since it prevents collagen from breaking down.

Ginger and Turmeric

Ginger is popularly believed to have anti-inflammatory benefits. Commonly used as a natural way of treating joint pain and various musculoskeletal diseases. Turmeric could help in relieving joint pain due to a component called curcumin. This spice lends flavour and colour to food and is commonly used in Indian cooking. However, excess amounts (more than 8g a day) can interfere with iron absorption in individuals whose iron levels are already low.

Lean protein

Lean protein helps in building, maintaining and repairing healthy connective tissue. This also increases muscle mass which helps increasing metabolism for burning calories effectively. Natural protein sources from plants do not contain any unhealthy fats. This may be a better alternative to meat based protein, especially those varieties with saturated fat. Animal protein could lead to weight gain which could actually worsen joint pain symptoms.

However, soups made from meat/ meat bones contain collagen. This can help in the treatment of joint complaints. Studies have shown that collagen (hydrolysate) is safe for the treatment of osteoarthritis and osteoporosis. Collagen has a positive effect on cartilage.

Foods to avoid

As discussed earlier, it is best to avoid foods that can cause weight gain and inflammation. These include refined flours, excess amounts of unhealthy fats and sugar. While there are claims that avoiding food groups can have a positive effect on inflammatory pain, there is no scientific evidence to support this. Always seek advice from a qualified Dietitian or medical care provider. Eliminating food groups can cause deficiencies.

Other ways to protect joints

•    Stay at a healthy weight
•    Exercise regularly. Low impact exercises can help strengthen the core and prevent injuries. It also improves the range of motion. Opt for low impact exercises like walking, swimming, cycling and strength training
•    Place heavy bags on your shoulder, rather than carrying them in your hands. Allow larger muscle groups to support the load.
•    Maintaining a good posture can protect joints from your neck to your knees and ankles
•    Include calcium and Vitamin D for healthy bones- eat dairy, green leafy vegetables, seeds and get sunlight exposure
•    Fatty fish like salmon, mackerel, sardines and tuna contain omega 3 fatty acids. They keep joints healthy and prevent inflammation
•    Even while at work, stay active. Do not remain seated for long periods of time at a stretch. (Refer to article- https://www.1to1help.net/articles/7-power-exercises-to-do-at-your-desk/NDI1)

References:

1.    Role of collagen hydrolysate in bone and joint disease. Roland W. Moskowitz. Case Western Reserve University; Division of Rheumatic Diseases, University Hospitals of Cleveland, OH.
2.    The utility of nutraceuticals in the treatment of osteoarthritis. Frech et al., Curr Rheumatol Rep. 2007 Apr;9(1):25-30.
3.    Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Medicinal Food. 2016;19(8):717-729. doi:10.1089/jmf.2016.3705.
4.    Ameye LG, Chee WS. Osteoarthritis and nutrition. From nutraceuticals to functional foods: a systematic review of the scientific evidence. Arthritis Research & Therapy. 2006;8(4):R127. doi:10.1186/ar2016.
5.    https://www.afpafitness.com/research-articles/healthy-eating-for-healthy-joints
6.    http://www.webmd.com/rheumatoid-arthritis/better-living-ra-17/active/slideshow-keep-joints-healthy
7.    https://www.bbcgoodfood.com/howto/guide/what-eat-healthy-joints
8.    http://www.nutrex-hawaii.com/foods-for-joint-health
9.    https://medlineplus.gov/druginfo/natural/807.html
10.    https://medlineplus.gov/cartilagedisorders.html