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As summer approaches, extreme heat, humidity, sweating, exertion and chronic pain conditions, like - back pain, joint pains etc., worsens. For people who suffer from osteoarthritis, the humidity and heat can lead to swollen joints, leading to increased pain. Also, excessive sweating can lead to dehydration and mineral imbalance, making joint pain even worse. Although there can be various reasons for joint pain, the most common ones are - Excessive weight gain, inadequate vitamin D and calcium levels, lack of exercise and Inflammation. But you can always manage the condition with specific tweaks in your diet. A combination of cereals, fruit and vegetables, milk and dairy products, and protein (from meat, fish, eggs, pulses, nuts and seeds) provide the nutrients that your body needs. Scientific evidence suggests that a diet deficient in calcium, vitamin D, antioxidants, particularly vitamins A, C and E and the mineral selenium, may also predispose to joint problems.
Clinical Nutrition and Dietetics, Ms Deepti Khatuja, Fortis Memorial Research Institute shares summers foods to manage joint pain:
- Millets: Good sources of fibre and various nutrients – vitamins and minerals. Buckwheat contains quercetin that has anti-inflammatory properties. On the other hand, ragi is a good source of calcium too and can be used in various ways in diet like porridges, etc. Fortified cereals help a vegetarian to maintain vitamin D and calcium levels. Other cereals like makhanas (foxnuts) are a good source of calcium.
- Omega 3 Fatty Acids: Foods rich in omega 3 including fish, nuts (added to various smoothies, kheers, or as is to munch in between the meals) besides dairy (preferably the fortified ones) and eggs are excellent for treating joint pain due to their anti-inflammatory properties.
- Yoghurt: Yogurt has anti-inflammatory properties that tackle inflammation. It can also be used in smoothies with nuts and fruits to make them tastier and nutritious.
- Fruits and Berries: Apples, apricots, cranberries are loaded with antioxidants that help eliminate cell-damaging free radicals and suppress inflammation.
- Sattu: It is commonly taken in summers and is an excellent source of protein; it Is cheap and readily available.
- Avoid Excess Salt and Fizzy Drinks: Excess salt can increase the amount of calcium the body excretes through urine. One should not consume more than 6g of salt a day. Fizzy drinks contain many phosphates, which may cause the body to break down calcium to balance levels. Salt, fizzy and caffeinated drinks are called pain trigger foods.
- Load Up On Water: It is recommended to drink at least 3-4 litres of water daily in the summers. Alcohol and coffee promote dehydration, affecting the balance of calcium in the body and should be avoided.
Hence, it is essential to have a healthy balanced diet and proper and limited exercise to reduce joint pain during summers.
