Joint pain is a common condition that is triggered by obesity. Weight gain can cause your joints to bear excess load, which can cause inflammation and pain. There are various reasons of pain, from simple sprain to strain, osteoporosis (poor bone formation), osteoarthritis (break down of bone), bursitis (inflammation of joint), gout (pain due to excess of uric acid) fibromalagia (several muscle points pain).
“Joint pain is more often than not due to inflammation. While the cause of inflammation can be varied, it can be controlled by monitoring your diet,” says Delnaaz Chanduwadia, chief dietician, Jaslok Hospital and Research Centre.
Some of the other causes of joint pain include gout (an increase in uric acid which causes it to crystalise at the joints causing inflammation, redness and pain), sprains, rheumatoid arthritis, osteoporosis (poor bone formation), osteoarthritis (break down of bone), bursitis (inflammation of joint), and fibromalagia. People suffering from food allergies also tend to get joint pain when they consume foods that they are intolerant to.
Eating a diet that includes inflammation causing foods can also trigger joint pain. “A lack of antioxidants in the diet, increased intake of high saturated fat or transfats, sugar or Omega 6 rich oils, and consuming foods rich in maida (white flour) can lead to inflamed joints. Unhealthy fats cause an increase in adipose tissue and increases inflammation,” says Chanduwadia.
Avoid consuming caffeine or eating green leafy vegetables (palak, methi, amaranth) along with calcium-rich food (milk and milk products) as it hinders calcium absorption. “Eating meat and chicken should be restricted in case of gout as it increases uric acid formation. Also reduce the amount of salt and refined foods that you consume,” says Pooja Thacker, senior dietician, Bhatia Hospital, Mumbai.
In such cases, switching to a Mediterranean diet can offer relief, as the diet is rich in whole grains and legumes along with unsaturated fats and a substantial portion of fish. “The Indian diet is loaded with sources of Omega 6 which causes an imbalance of Omega 3, 6and 9. It is important to increase the consumption of fish oil, which is the richest source of Omega 3,” says Chanduwadia.
Eat foods that are rich in calcium, protein, vitamin D, magnesium, zinc, iron,B6 and B12, which can help in the formation of good bone. “Obesity is a major concern for joint pain as the entire body weight is on the knee, ankle and leg. So, maintaining an ideal body weight is important,” says Thacker.
Doing weight-bearing exercises three times a week can strengthen the bones and soft tissue and build muscle, which can prevent the condition from happening. However, if you are in pain, limit the exercise. “Swimming is an activity that offers the least resistance to the joints and is a good option. You can also walk in the water. Exercises to strengthen the knee, tendons and ligaments around the knee are of utmost importance. Keep the joints agile as a lack of activity can also stiffen joints and cause degeneration,” says Chanduwadia.