In winters, eat right to keep joint pain at bay

Keep your joints pain-free with the right kind of food. Winter season brings with itself chilly days and even colder nights. While the cozy woolens are the absolute saviours, what’s more tempting is gorging on street food. On the flip side, for the aged and those with weaker bones, winter is synonymous with joint pain. The season becomes daunting especially for patients who suffer from arthritis and other inflammatory diseases. The nerve endings in the joints become hypertensive because of the cold weather, causing intense pain. Simplifying the concept, Dr. Ashish K Sharma, Head of the Joint Replacement Department, SDM Hospital, Jaipur, elaborates, “The weight of the atmosphere that surrounds us is commonly termed as barometric pressure. Usually this pressure presses against the body which prevents the tissues from expanding but in cold weather conditions, the phenomenon reverses and leaves space for the tissues to expand. When the tissues swell up they put force on the joints and nerves, aggravating the pain and swelling.” Winter also causes blood circulation issues in the body. Due to reduced physical activity in the cold, blood circulation to the joints becomes less, leading to stiffness in the knee joint. The paucity of crucial vitamins and nutrients in the body adds to the existing joint problems, Dr Sharma further explains. One such nutrient is Vitamin D. It is known for strengthening the bones by retaining calcium in the body. Its deficiency can be a major cause for various bone ailments such as osteoporosis and arthritis. Although there are medical supplements available, there are also natural substitutes that can provide much-needed nutrients to your bones and effectively help manage knee pain and stiffness in winter. Take a look at the nutrients and foods that are associated with bone health. Calcium: It plays a key role in building and strengthening of bones. Calcium is not produced by the body and is absorbed from the food that is consumed. Therefore, it is important to have dairy products like milk, yogurt, cheese; green leafy veggies; broccoli; almonds; sesame seeds; cereals; orange and figs in your food platter. Calcium tablets can also be used to compensate the dietary deficiency. However, consult your doctor for right dosage. Refrain from alcohol, tea, coffee, and other aerated drinks which reduce the amount of calcium you absorb, weakening the bones. And, replace them with soups, warm water and fresh juices. Vitamin D: This ‘sunshine’ nutrient is best obtained from sunlight. Soaking up the sun is a sure-shot way to get ample amount of Vitamin D but foods like mushroom, egg, omega 3 rich fatty fish like tuna, salmon, mackerel and soy milk too can help keep your bones healthy. Omega 3 rich foods are known for their anti-inflammatory properties that can relieve arthritis patients from joint pain. Vitamin A&C: Especially important for arthritis patients, Vitamin C is a crucial element for production of cartilage and also helps in absorption of calcium for strengthening of bones. In arthritis, the cartilage which acts as a shock absorber for the knee joint degenerates. It assists in the formation of collagen, the fibrous part of bone and cartilage. Snack on oranges, spinach, red and green bell pepper, broccoli, carrot, beetroot, apple, guava, and banana. Enjoy winters by munching on sweet potatoes, which is known to reduce inflammation, and nuts and seeds such as walnuts, almonds, pumpkin seeds and peanuts would also help in keeping your body warm. Even chronic arthritis patients and those who have undergone knee surgery can benefit by modifying their food platter with these superfoods. Consuming nutritious and vitamin D loaded food can help strengthen the muscles around their arthritic/new joint which can aid in faster recuperation, improve the knee’s range of motion and reduce pain or stiffness. You can do nothing about seasonal changes but you definitely have the choice of being better-prepared to deal with the problems that creep up with the cold weather.

PHOTO: HTCS