Arthritis can affect people of all ages, including children. However, it is increasingly common in old-aged individuals. It is a condition that leads to stiffness and painful aches in the joints and muscles of the body. Simple tasks like walking, bending, standing, or lifting light-weight shopping bags become difficult. There is no medicine as a permanent cure for this condition, but what you can do is manage its symptoms by following these dietary and lifestyle tips for arthritis.

Lose excess weight
People who are obese are more susceptible to any kind of disease. In terms of arthritis, losing excess weight will put less strain on your joints. It’s best to maintain a balance between your calorie intake and the energy you burn. Try to eat healthy by keeping a check of all the things that you eat, and decrease your intake of processed foods rich in trans-fats.

Indulge in physical activity
Having a sedentary lifestyle can lead to the worsening of arthritis symptoms. Strengthen your muscles and joints by indulging in physical activities like brisk walking, cycling, or swimming. You could also try yoga, pilates, dancing, or aerobics to improve your joint’s mobility. All these activities will, over time, reduce your pain in the muscles and make you a fitter person overall.

Maintain a steady intake of fruits and vegetables
Make sure that you include at least seven to nine servings of green leafy vegetables and fruits in your meals throughout the day. Go for colorful fruits and vegetables like oranges, papaya, bell peppers, or tangerines. They contain carotenoids known as beta-cryptoxanthin and zeaxanthin. Eating a carotenoid-rich diet, according to some studies, reduces inflammation.

Increase your vitamin D-intake
If you have low levels of vitamin D in your body, arthritis will affect you more severely. Only certain foods like oily fish, fortified milk, and orange juice are rich in vitamin D, so in some cases, it may be vital to take supplements too. The Institute of Medicine (IOM) recommends consuming 600 to 800 international units of vitamin D doses daily. Going out in “safe sun” hours” without sunscreen for 10 minutes could also provide a healthy vitamin D dose.

Take timely supplements
Studies have proven that two compounds, namely glucosamine and chondroitin sulfate, relieve symptoms of pain in patients who suffer from osteoarthritis. These supplements do not work in people who suffer from rheumatoid arthritis. Before consuming these supplements, it’s best to consult your doctor as they may trigger certain side effects. It is important to note that these medicines are often made from shellfish, so steer clear if you’re allergic to it.

Consume omega-3 fatty acids
People diagnosed with arthritis can decrease the tenderness of joints and reduce stiffness by consuming a healthy dose of omega-3 fatty acids. Rapeseed oil, flaxseed oil, walnuts, free-range eggs, and oily fish are rich in omega-3. It is vital to note that finding a balance between omega 3 and omega 6, without having either in excess, will help you manage arthritis symptoms better.