What bones say to your diet

Osteoarthritis is the most common form of joint degeneration. It affects weight-bearing joints, especially the hips and the knees. Osteoarthritis of both weight bearing and non weight bearing joints is also increased in obese persons. Being overweight at the age of 37 years increased the risk of developing osteoarthritis in people in their 70s.

Rheumatoid arthritis has its origin in poor nutrition. It is an inflammatory disease of the lining of the joint, and results in pain, stiffness, swelling, joint damage and loss of function of the joints.

The common causes for joint pains could be either one or a combination of obesity, increased stress, inheritance, fad diets that lead to essential nutritional deficiencies, particularly of trace minerals like selenium or vitamins A, C and E.

Another joint disorder most commonly seen among the upper class is gouty arthritis. Genetic predisposition alongwith faulty lifestyle including excessive alcohol consumption, over-indulgence in food and physical inactivity are the factors leading to this form of arthritis. It can also develop as co-morbidity of other diseases — leukaemia, diabetes, hypertension, renal disorders, and haemolytic anemia. This form of gout is often called secondary gout.

Gout (also called metabolic arthritis) is a disease due to an inborn disorder of the uric acid metabolism, wherein the accumulation of uric acid crystals (monosodium urate crystals) in the joints causes pain and inflammation, usually in hands and feet. However, it also affects other joints as ankle, heel, knee, wrist, elbow etc. Pain is usually accompanied by swelling, redness and stiffness in the joints. The clinical spectrum of gout can range from an acute arthritis to accumulation of uric acid crystalline deposits, and less frequently, renal failure.

Anyone can be affected, though it has been found to affect men more than women, mostly aged between 40 to 60 years. The classic profile of a patient with gout is an obese, hypertensive, middle-aged alcoholic.

A balanced diet, which helps meet nutritional requirements and maintain ideal body weight should be followed. Nutrients of special value which could help prevent/minimise inflammation for arthritis include:

W-3 rich foods: Fish oils and oily fish such as salmon, mackerel, herring, trout and sardines; flaxseeds, walnuts, pumpkin seeds, and green leafy vegetables .

Vitamin C rich foods: Vitamin C rich foods like citrus fruits, green pepper, broccoli, papaya, berries and green leafy vegetables help slow the progression of osteoarthritis. Red and yellow peppers, oranges, cabbage, grapefruit, guava etc.

Vitamin E rich foods: It has anti-inflammatory properties and helps reduce pain in patients suffering from joint pains especially osteoarthritis. Vegetable oils like olive, mustard, sesame, wheat germ, eggs, nuts, apples, berries and whole grain cereals are good sources.

Pantothenic acid: A water soluble vitamin and member of B-complex family helps in alleviating pain and joint stiffness. Found in foods like whole grains, wheat germ, eggs, peanuts, green leafy vegetables, peas, dried beans and liver.

Vitamin K: It helps in bone building and is obtained from green leafy vegetables, dairy products. Antioxidants such as beta-carotene, vitamin C, vitamin E, zinc, manganese, copper, related carotenoids and flavonoids help fight free radicals and reduce inflammation.

Special dietary guidelines for gout:

The new goals for gout management include a major emphasis on diet therapy to reduce insulin resistance and produce weight loss.

Maintain healthy body weight, gradual weight loss helps in reducing uric acid, follow a diet low in fat, simple carbohydrates like sugars, refined flour, polished rice and cholesterol, consume alsohol in moderation, consume plenty of fluids to prevent accumalation of uric acid, consume moderate amount of protein and foods low in purine, avoid excessive consumption of foods high in purines -fish like sardine, herring, organ meats like liver, kidney, brain, poultry, tofu, yeast, spinach, cauliflower, peas, mushrooms), and dry beans.