Weight-loss can have a positive impact on joint health. With OA, a Framingham study showed that even being slightly overweight significantly increased the incidence of OA in women. They also found that losing 11 lbs. reduced their risk of developing knee OA by 1/2.
A 2005 study followed 150 overweight and obese patients with OA. It found that a weight-loss of 5% caused an 18% improvement in OA symptoms. These symptoms included reduced pain and improved joint function.
•With RA, maintaining a lower weight is linked to better outcomes & recovery. A study examined the response of RA patients to a common treatment, infliximab. It found that only about half of overweight and obese patients achieved remission. This is in contrast to patients of normal weight.
Arthritis
| Diet Approach | High Calcium, Omega -3 Rich and Anti Inflammatory Diet |
| Allowed Liberally | • Whole grains – such as oats, brown rice, whole wheat, quinoa, barley, buckwheat, rag jowar, & bajra • Legumes – such as lentils, chickpeas, soybeans and kidney beans in form of whole grains / sprouted (steamed ) • Fruit – especially berries like strawberries, raspberries, blueberries and blackberries, pears, oranges, figs, kiwi, guava, papaya, watermelon, apple, sweet lime, coconut water • Vegetables – especially broccoli, peas, spinach, squash, and lettuce. • Nuts and seeds – such as almonds, flaxseeds and sunflower seeds • More plant protein foods instead of animal protein sources (dairy and meat) especiall from vegetables like spinach, nut butters, soya, tofu, beans, lentils, and quinoa. • Beneficial herbs & spices to control inflammation – Cinnamon, Garlic, Flax seeds (ground), Curry leaves, onion ,turmeric ,amla, and cumin |
| Allowed in Limited Amounts | • Low fat milk and its products such as skim milk, low fat curd and cottage cheese • Salt should be limited to Itsp/day • Healthy oils like olive, rice bran and canola, Use rich sources of omega 3 in daily diet -such as fish oil,olive oil, avocado oils, walnut oils, flaxseeds, pumpkin seeds, watermel seeds, almonds and walnut. This helps in lowering inflammation. • Starchy vegetables– such as potatoes, yam, arbi, sweet potatoes. |
| To be Avoided | • Trans fat in baked products such as biscuits, cakes, breads, pastries, muffins, pies, and doughnuts. • Restrict omega-6 fatty acids, which are found in corn, sunflower, safflower and soybeans i oils, and many fast food and restaurant snacks and fried foods. • Saturated fat sources like ghee, butter, margarine, and whole milk products etc • Fried and processed foods such .as French fries, fried meat, frozen meat • Cut out Sugar, sweets, candies, chocolates, packed fruit juices, candies, white flour and baked goods to reduce your arthritis pain. • Reduce caffeine containing products such as coffee, tea, energy drinks, chocolates, carbonated drinks and sodas. • Reduce dairy products ,instead try alternatives like soya milk or almond milk Existing prescribed medications for any ailment should not be discontinued or altered without your physician consent. |
Osteoporosis
| Diet Approach | Calcium Rich, Protein Rich, High Vitamin D and High Magnesium Diet |
| Allowed Liberally | • Calcium rich foods such as -dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, green beans, kidney beans, soy (soaked and boiled or steamed), tofu, black gram and garlic. • Magnesium sources include leafy green, vegetables, broccoli, cucumber, green beans, celery, and variety of nuts & seeds, including pumpkin, sunflower, sesame, and flax seeds. • Boron found in -chickpeas, almonds, beans, vegetables, bananas, walnuts, avocado, broccoli, prunes, oranges, red grapes, apples, raisins, pears and beans. • Manganese rich foods such as -Oats, pumpkin seeds, nuts, tofu, beans, spinach, spices (clove and saffron) • Whole grains – such as oats, brown rice, whole wheat, quinoa, barley, buckwheat, ragi, jowar, and bajra. • Legumes – such as lentils, chickpeas, soybeans and kidney beans in form of whole grains or sprouted (steamed). • Fruits – especially berries, pears, oranges, figs, kiwi, guava, papaya, watermelon, apple, sweet lime, coconut water, • Vegetables – especially peas, spinach, squash, lettuce, Spinach, kale, okra (Lady finger), turnip greens, basil, amaranth leaves, radish leaves, cauliflower leaves and broccoli. • Beneficial Herbs & Spices such as Cinnamon ,Garlic ,Flax seeds (ground),Fenugreek seeds ,Curry leaves, onion ,turmeric ,amla, cumin • Exposure to sunlight promotes Vitamin D synthesis, recommended duration-15 min/ day Exercise -Include low-impact weight-bearing exercises like speed walking and stair-step machine exercise in daily routine |
| Allowed in Limited Amounts | • Eat more alkali, less acid foods: Eat more of fruits & vegetables and reduce intake of refined grains (white bread, Cookies), processed proteins sources (red meat, salami, sausages). • Salt should be limited to 1 tsp/day • Limit the intake of tannins (tea) and phytates (whole grains, green leafy vegetables) with calcium rich foods together. (Soaking, sprouting and boiling or steaming helps to reduce the level of phytates) • Avoid Tea and coffee along with diet, at least half an hour gap to be maintained. • Low fat milk and products • Healthy oils like olive, rice bran and canola. • Use rich sources of omega 3 in daily diet -flaxseeds, chia seeds, pumpkin seeds, watermelon seeds, and walnut |
| To be Avoided | • Watch salt intake -Excess salt contributes to calcium loss. Reduce packed, convenience foods, fast foods, and processed meats which are often high in sodium. For example: – Salt Preserved foods such as pickles, canned foods, frozen foods. Processed food items contain several additives. These include monosodium glutamate (Ajinomoto), baking powder, sodium bicarbonate, and sodium benzoate. Examples include chips, soya sauce, restaurant foods, and bakery items. • Reduce caffeine containing products such as coffee, tea, energy drinks, chocolates, carbonated drinks and sodas. Caffeine leaches calcium from the bones, thus sapping their strength. • Trans fat in biscuits, cakes, breads, pastries • Avoid smoking and alcohol intake. |