Joint Pain in Winters

Joint pain in winters is a common problem experienced by everyone. The seasonal changes, coupled with the cold windy weather, make it difficult for joints to bear the stress of the pressure.

We all know how it feels to have a bad joint pain in winter. The cause of joint pain in winters is not properly known and there is also no proper cure for it. The best we can do for our joints is to take proper care of them and avoid any kind of trauma during the winter season. The most common symptoms of joint pain in winters are:

1. Feeling pain or discomfort in the joints.
2. Joints feel stiff or sore.
3. Feeling that the movement capacity is reduced and there is pain even while resting the joints like knee, ankle and hip joints.

Best Foods for Reducing Joint Pain

Mars by GHC has come up with a list of some healthy foods that will help in reducing joint pain during winters. The nutritionist says that some vitamins and minerals are very important to keep us fit and fine during the colder days. Vitamins a, c, b5 and b6 help fight colds and relieve joint pains.

Grapes, gooseberries, walnuts, watermelon, almonds and spinach are some of the best food items that provide these minerals and vitamins. Fresh fruits such as papaya, mango and watermelon contain enzymes such as papain and bromelain which help in reducing inflammation and pain by boosting the immune system.

Here are the 10 best foods that may reduce joint pain during winter:

1. Omega-3 Fatty Acids / Fish Oils

Fish oil is a rich source of Omega-3 fatty acids that have many health benefits. Omega-3 fatty acids have been linked to a variety of benefits, both for the heart and general health. Omega-3 fatty acids can be found in cold-water fishes like tuna, trout, salmon, sardines and halibut.

2. Green Tea

Green tea helps in reducing joint and muscle soreness due to its anti-inflammatory properties and rich source of compounds like polyphenols. Green tea is generally perceived as a beneficial drink because of its active ingredient EGEG.

3. Cruciferous Vegetables

These vegetables are associated with the mustard and cabbage family. Leafy greens like arugula, kale, purple cabbage and mustard greens are in the brassica family. Other vegetables include broccoli, brussel sprouts and cauliflower. These vegetables block an enzyme that causes swelling in the joints. They are also rich sources of fiber, vitamins and nutrients that are essential for overall health and well-being.

4. Colourful Fruits

Fruits are an excellent source of antioxidants that help in reducing inflammation in the body. Apples, pineapples, blueberries are high in flavonoids and bromelain that has been shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis.

5. Beans & Lentils

Popular for their gazillion health benefits, beans and lentils are excellent sources of protein, fiber and essential minerals. They also have antioxidant and anti-inflammatory properties. Black beans, chickpeas, pinto beans, soybeans and lentils are all great sources of anthocyanins that help in reducing inflammation.

6. Root Vegetables

Garlic, ginger, turmeric and onions have anti-inflammatory properties and various studies suggest that these pungent root vegetables can be useful in treating symptoms of arthritis and other joint pain. 

7. Whole Grains

Whole grains have high fiber that may help produce fatty acids to counteract inflammation. Avoid eating refined grains such as white bread, white rice and regular pasta as they may trigger inflammation response in the body.

8. Bone Broth

Glucosamine, chondroitin and amino acids are well documented to help maintain healthy joints while calcium is essential for bone density. Bone broth contains all of these and can actually stimulate the regrowth of cartilage. 

9. Dark Chocolate

Dark chocolate has anti-inflammatory properties and cocoa contains antioxidants that can counteract genetic predisposition to insulin resistance and inflammation. The higher the percentage of cocoa in the chocolate, the higher its anti-inflammatory effect. However, chocolate can be high in sugar and fat so if you are going to indulge, choose chocolate that is atleast 70% cocoa. 

10. Olive Oil

Olive oil is an unsaturated healthy fat and a great source of omega-3. It also contains oleocanthal, which has similar effects as nonsteroidal anti-inflammatory drugs like ibuprofen or aspirin. Avoid sunflower oil and peanut oil as they can increase inflammation.

Take Away

In winter, the cold and dry weather can make you feel stiff and sore, especially in your joints. It causes pain in the joints, which can be quite painful for some people. The best way to tackle joint pain is to get plenty of rest, warm yourself up before going out in the cold and add the aforesaid foods to your diet to counteract the symptoms of arthritis. Avoid foods that can increase inflammation in the body like red meat processed foods, foods high in sugar, fried foods and alcohol.