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Poulami Chakraborty May 30, 2019


Shakti Fitness expert, Nutritionist & Director
Goodways Fitness, Delhi

Joint pains are common for women than men. Reasons for this may vary from improper diet, timely meals, or satisfying family at the cost of own health. Some common symptoms of joint pain are – pain, inflammation, stiffness, swelling and tenderness in joints. Joint pain affects people in different ways. Some may have pain in their wrists, fingers, or some may feel it in knees, back and neck, ankles or even big toes.

There are certain dietary changes which can help in reducing joint pain.


Avoid inflammatory diet:
– Foods which are high in sugar like pastries, candies, soft drinks, sweets etc. should be avoided.
– One should be away from fried foods like samosas, chilli potatoes, french fries etc.
– Processed foods which can be stored for 3 to 4 or more than 10 days must be stopped.
– Food items containing added sweeteners, spices, oils, colours and preservatives for taste and texture like jarred pasta sauce, salad dressings, yoghurt and cake mixes should be avoided.
– Refined carbohydrates like pasta, white bread, maida, pizza, burger, which are high in bad fats etc. must be completely avoided for a lifetime or consumed only once in a month but that too in small portions.

All these types of diet are very inflammatory and are a barrier in the nutrition absorption which causes pain to travel in the body and create discomfort in the joints.

Eat Fresh:
Always choose to eat fresh and healthy stuff
like fresh fruits – mangoes, apples, pineapple, oranges, watermelon, kiwi, apricots, gooseberries, etc. You may also include fresh vegetables like carrot, potatoes, tomatoes, onion, cauliflower, cabbage, capsicum, cucumber etc. All seasonal fruits and vegetables which are produced by nature can be added in one’s diet as all these can be easily absorbed by the body and it can get all the nutrition which will help you to overcome from almost any kind of diseases.
Following this diet strictly will help one to keep themselves healthy and fit.


Choose herbs:
Certain herbs may contain anti-inflammatory properties like
ginger, turmeric, cloves, cinnamon, black pepper, coriander, cumin, garlic.
You can add these herbs in your food to prevent yourself from the joint pain. Usage can be in the form of ginger tea, turmeric milk, cinnamon in oatmeal, or make cinnamon tea.


Antioxidants help to protect our body cells from getting damaged before they can actually harm us in the form of premature ageing, or dull eyes and make us disease free.

Some of the most important antioxidants are
Vitamin C, Vitamin K, selenium, quercetin and bromelain, beta-carotene, Vitamin E, Vitamin A and Omega 3.

Nuts and seeds:
One can include almonds, walnuts, pistachio, flaxseeds, chia seeds, sesame seeds, sunflower seeds in his/her diet.

Vitamin D:
There are quite a few sources to take vitamin D but you can take enough of vitamin D from foods like milk, mushrooms, soya milk and from the Sunlight.
You can also practice asanas in front of Sun so that your body can absorb more and more of Vitamin D and Keeps you away from joints pain.
You can choose Suryanamskar, Pachimottan asana, Bhujangasana, Ushtrasana , Vrikshasana, Vashishtasana etc.

Reduce Cholesterol:
Those who are already suffering from joint pain mostly have the risk of increasing cholesterol in the body so we suggest reducing your cholesterol level as soon as possible.

One who is suffering from joint issues is generally not allowed to eat grains but can take buckwheat flour, millet, rye, which are gluten-free and highly nutritious and also contain quercetin that has anti-inflammatory properties.

Diet is the most important and deciding factor for a person’s health and especially for women, it becomes the only deciding factor since they are less exposed to sunlight and other mediums of energy gaining substances. Through a proper, health and hygienic diet you can beat any kind of illness. Eat healthy and stay fit.

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