Joint pain is a common condition that is activated by obesity. Putting on weight can cause your joints to bear excessive load, which can cause swelling and pain. There are many reasons of pain, from simple sprain to strain, osteoporosis (poor bone formation), osteoarthritis (break down of bone), bursitis (inflammation of the joint), gout (pain due to more than the crystals) fibromyalgia (several muscle points pain).
“Joint pain is more often than not due to irritation. While the reason behind inflammation can be assorted, it could be controlled by monitoring your daily diet,” says Delnaaz Chanduwadia, key dietician, Jaslok Hospital and Research Center. Eating a diet that includes inflammation causing foods can trigger joint pain also. “A lack of antioxidants in the dietary plan, increased intake of high-saturated fat or trans fats, sugar or Omega 6 rich oils, and eating foods rich in media (white flour) can lead to inflamed joints. Unhealthy fats cause a rise in adipose cells and increases inflammation,” says Chanduwadia.
Avoid consuming caffeine or eating green leafy vegetables (palak, methi, amaranth) along with calcium-rich food (milk and milk products) as it hinders calcium absorption. “Eating meat and poultry should be restricted in case there is gout as it does increase the crystal’s formation. Also decrease the amount of salt and refined foods that you consume,” says Pooja Thacker, senior dietician, Bhatia Hospital, Mumbai. In such cases, switching to a Mediterranean diet can provide relief, as the dietary plan is rich in whole grains and legumes along with unsaturated fatty acids and a considerable portion of seafood.
“The Indian diet is packed with sources of Omega 6, which in turn causes an imbalance of Omega 3, 6and 9. It is important to increase the consumption of fish oil, which is the richest source of Omega 3,” says Chanduwadia. Eat foods that are abundant with calcium, protein, supplemented, magnesium, zinc, iron, B6, and B12, which can help in the formation of good bone. “Obesity is a significant concern for joint pain as the whole body weight is on the leg, leg, and ankle. So, maintaining a perfect body weight is important,” says Thacker.
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Doing weight-bearing exercises three times weekly can strengthen the bones and smooth tissue and build muscle, which can prevent the condition from occurring. However, if you are in pain, limit the exercise. “Swimming can be an activity that supplies the least resistance to the joint parts and is a good option. You can walk in the water also.
Exercises to fortify the knee, ligaments, and tendons across the leg are very important. Keep carefully the joints agile as a lack of activity can also stiffen joints and cause degeneration,” says Chanduwadia. Thacker advises patients in pain to choose for range-of-motion exercises whether it is cycling aqua exercises or elliptical training.