Arthritis is a condition where people suffer from one or more joint pains. It worsens with age and therefore, requires attention at early stages. Arthritis diet can help in overcoming the pain. It involves food that lessen the pain of joints. Avoiding processed foods and inculcating fruits, vegetables and nuts is healthy for your body.
Various studies confirm that the Arthritis diet held on curbing inflammation-causing agents and helps reduce weight. Reducing weight is a best way to manage your joint pains too.
This diet addresses the problem of heart attack and blood pressure as well.
Fish is an important source of inflammation-fighting omega-3 fatty acids. Salmon, tuna, sardines, herring and anchovies are some of the prescribed types of fish. Intake of fish oil can act as a substitution. Though nuts and seeds are considered to be high in fats and fatty oil, their fats are unsatiated and will help on weight loss.
Fruits and vegetables are rich in antioxidants, which act as natural defence force for the body. Vitamin K-rich veggies like broccoli, spinach, lettuce, kale and cabbage dramatically reduces inflammatory markers in the blood.
Olive oil and whole grains are other essential components of this diet.
These food items shouldn't be consumed: Sugar, MSG (MonoSodium Glutamate), Trans Fat, refined carbohydrates and alcohol should be avoided, or at least their use should be moderate.
Weekly Diet Chart for Arthritis
Sunday
Breakfast (8:00-8:30AM): Egg sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM): 1 portion
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): Tomato Veg pulav rice 1.5 cup+ 1 cup Low fat curd.
Evening (4:00-4:30PM): 1 cup light black/green tea+ 2 biscuit
Dinner (8:00-8:30PM): 3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Monday
Breakfast (8:00-8:30AM): chappati-3+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg)
Mid-Meal (11:00-11:30AM): green gram sprouts 1 cup
Lunch (2:00-2:30PM): 4 Roti+1/2 cup salad + Fish curry (Salmon 75g).
Evening (4:00-4:30PM): 1 portion
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM): 3 Roti / chappathi.+ Tomato subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30AM): Wheat dosa 3 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM): 1 portion
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): 1 cup rice+Palak dal 1/2 cup + 1/2 cup Beetroot subji
Evening (4:00-4:30PM): 1 glass lemon juice + Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM): Wheat dosa 3 + 1 cup Bitter guard subji.
Wednesday
Breakfast (8:00-8:30AM): Besan cheela 3 + 1 tbs green chutney+ 1 boiled egg
Mid-Meal (11:00-11:30AM): 1 portion
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): 1 cup brown rice +Tomato with coconut curry 1/2 cup+ Spinach subji 1/2 cup.
Evening (4:00-4:30PM): 1 cup skim milk.
Dinner (8:00-8:30PM): Broken weat upma 1 cup+ 1/2 cup green beans subji
Thursday
Breakfast (8:00-8:30AM): Mushroom Paratha 2 + Tomato chutney.
Mid-Meal (11:00-11:30AM): plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM): 1 cup rice+ Tuna curry ( 80 gm Tuna)+ 1/2 cup kale salad.
Evening (4:00-4:30PM): 1 portion
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM): 3 Roti/ chapati+ 1/2 cup mix veg curry
Friday
Breakfast (8:00-8:30AM): Oats upma 1 cup + 1 boiled egg.
Mid-Meal (11:00-11:30AM): 1 portion
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): 1 cup rice+ Mushroom curry 1/2 cup + Ladies finger subji 1/2 cup+ celery salad 12 cup
Evening (4:00-4:30PM): 1 cup milk with walnuts
Dinner (8:00-8:30PM): 3 Roti / chappathi+Ridge guard subji 1/2 cup.
Saturday
Breakfast (8:00-8:30AM): Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM): 1 cup boilled black channa.
Lunch (2:00-2:30PM): 1/2 cup rice + 2 medium chappati+ Fish masala 1 cup( Mackerel 75 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM): 1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM): Broken wheat upma 1 cup+ 1/2 cup green beans subji
Food Stuff To Limit:
Red Meat: Many cuts of red meat contain high levels of saturated fat, which can exacerbate inflammation and also contribute to obesity.
Sugar and Refined flour: Your blood sugar levels can surge after you've eaten simple carbohydrates that are easily broken down by the body.
Fried foods: Fried foods contain toxins called advanced glycation end products, which can increase oxidation in the body's cells. Fried foods are also high in fat and can contribute to obesity.
Gluten: Gluten, a protein found in grains such as wheat, rye, and barley, may contribute to inflammation in some people.
Alcohol: Drinking too much alcohol can cause a spike in the body's levels of C-reactive protein (CRP), which is a powerful signal of inflammation.
Processed Foods: Processed foods, from supermarket-shelf snacks to meals that come ready-to-eat or require minimal cooking, tend to be loaded with ingredients that cause inflammation.
Dieting Do's And Dont's for Arthritis
Identify & Remove Any Food Sensitivities: The most common sensitivities include gluten, dairy, soy, peanuts, eggs, citrus, sugar and corn.
Hydrate: Aim for around two liters of water per day.
Eat Pineapples: Pineapples contain an enzyme called bromelain, which has been shown to reduce pain, stiffness, and improve physical function.
Increase Your Omega 3s: Omega 3 fatty acids, found primarily in fatty fish like anchovies, mackerel and sardines are proven to reduce inflammation, particularly if it stems from autoimmune disease.
Soy + Avocado: Reduce inflammation and promote cartilage production for those suffering from joint pain.
Food Items Safe To Have:
Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis.
Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation.
Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis.
Turmeric: Tumeric contains a compound called curcumin, which is beneficial in the management of chronic inflammatory-related joint disease.
Vitamin C: You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe.