Arthritis Diet Tips: What to Eat and Avoid for Healthy Joints, Experts Explain

Arthritis has become a common health issue today, especially among women. It leads to joint pain, stiffness, and swelling, but its impact is not limited to the joints alone. Arthritis can also affect vital organs such as the lungs, eyes, kidneys, heart, and even hearing ability. Earlier, this condition was mostly seen after the age of 40, but due to lifestyle changes, even younger people are now facing arthritis-related problems.

The pain can be so severe that it becomes difficult to walk, sit, or perform everyday activities. While long-term medication is often required, experts say diet and lifestyle changes can provide significant relief.

Expert’s View on Arthritis

Dr. Uma Kumar, Senior Doctor at AIIMS, explains that arthritis, once considered an age-related issue, can now affect people of all age groups—even children. One of the main reasons is the improper use of joints, such as sitting in the wrong posture for long hours on laptops and mobile phones, wearing high heels, or lack of exercise. Today’s younger generation often complains of back pain, neck stiffness, finger pain, and hand discomfort—all linked to lifestyle habits.

What to Eat for Arthritis

Experts strongly recommend a wholesome, home-cooked diet. According to Dr. Kumar and ICMR guidelines, the best diet for arthritis is a “colorful plate” that includes:

• Fresh fruits and vegetables

• Pulses and legumes

• Whole grains like roti and rice

• Dairy products such as milk, curd, and ghee

A balanced diet helps reduce inflammation and keeps the joints healthier. Supplements are generally not necessary if your diet is diverse and nutritious.

What to Avoid

• Processed and outside foods: These often contain trans fats that can worsen inflammation and increase the risk of cancer.

• Lack of sleep: Poor sleep (less than 6–8 hours) increases oxidative stress in the body, which not only worsens arthritis but also raises the risk of diabetes and heart diseases.

• Inactive lifestyle: Not exercising or practicing yoga regularly can further weaken joints.

Lifestyle Habits That Help

• Eat home-cooked meals regularly.

• Practice yoga or light exercise daily.

• Maintain 6–8 hours of quality sleep.

Warning Signs of Arthritis

Doctors suggest that you should consult a physician if, along with joint pain, you experience:

• Fever

• Mouth ulcers

• Excessive hair fall

• Red rashes on the face

• Shortness of breath (especially in women)

• Swelling or redness around the joints

Early diagnosis and lifestyle modifications can help manage arthritis effectively and improve quality of life.