World Arthritis Day 2024: Arthritis is a common condition affecting millions worldwide, leading to inflammation and stiffness in the joints. Managing weight effectively plays a critical role in reducing arthritis symptoms and improving overall joint function. Excess weight puts added pressure on weight-bearing joints like the knees, hips, and spine, aggravating pain and discomfort. For individuals with arthritis, maintaining a healthy weight can help manage symptoms and enhance quality of life.

Why Weight Matters in Arthritis 

Deepti Khatuja, Chief Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon explained that carrying extra weight puts increased strain on joints. For instance, every additional pound of body weight can add three to four pounds of pressure on the knee joints. This excess pressure accelerates joint wear and tear, worsening arthritis symptoms, particularly in osteoarthritis. Beyond the mechanical load, fat tissue produces inflammatory substances called cytokines, which can further contribute to joint inflammation and pain. Therefore, even moderate weight loss can reduce inflammation and relieve joint stress.

Benefits Of Weight Loss In Arthritis Management

Losing weight not only reduces joint stress but can also slow the progression of arthritis. Studies show that losing as little as 5-10% of body weight can significantly reduce pain and improve joint function. Weight loss has also been linked to better mobility, enhanced physical activity, and overall improved mood and energy levels, all of which are essential for arthritis patients.

Moreover, weight management helps prevent comorbid conditions like heart disease and diabetes, which can complicate arthritis management. A healthier body weight also improves the effectiveness of arthritis medications and reduces the risk of needing surgical interventions like joint replacement.

Effective Strategies For Weight Management

1. Balanced Diet: Focus on a diet rich in anti-inflammatory foods like fruits, vegetables, whole grains, and omega-3-rich fish. Avoid processed foods, sugary snacks, and high-fat meals that contribute to weight gain and inflammation.

2. Portion Control: Managing portion sizes helps in reducing overall calorie intake, promoting gradual and sustainable weight loss.

3. Adequate protein intake: Adequate protein intake is important for effective weight loss.  Apart from protein in main meals, protein-rich snacks that are also good sources of fibre and nutrients like sprouts,  roasted chana, boiled chana and 1 fistful of nuts (almonds and walnuts) are good easily available snack options.

vegetarian-protein-foods

4. Have small and frequent meals rather than 3 meal patterns.

5. Hydration: Drinking plenty of water is vital for overall health and can help in managing cravings and overeating.

6. Regular Physical Activity: Low-impact exercises such as swimming, walking, and cycling are ideal for arthritis patients. These activities help burn calories, strengthen muscles around the joints, and improve flexibility.

Hence, a healthy balanced diet with regular physical activity for 45 minutes on regular at least 6 days a week is very important for keeping one healthy.

ALSO READ: Hip Arthritis: Expert Explains Different Types And Their Impact On General Health

ALSO READ: World Arthritis Day 2024: Doctors Warns About 5 Habits That Can Worsen Arthritis