Feeling The Shivers? Here's How Diet & Yoga Can Help Relieve Joint Pain In Winter

Winter is finally here and along with the chilly winds and the cold breezes, many feel the wrath of yet another health concern that is accompanied by this weather - joint pain. Now, joint pain is something that naturally tends to grow as people age. The elderly generally tend to face it more than others. However, slowly and steadily it is something that is now being faced by young people as well.

This could be attributed to less physical exercise, differences in diet and even deficiency of vitamins. However, many can cope with these joint pains during this winter season with a proper diet and some yoga asanas.

Unsplash

What diet can help with joint pain?

When it comes to joint pain, there are certain types of foods that can help relieve it and improve the overall condition. Rajeev Rajesh, Chief Yoga Officer at Jindal Naturecure Institute, recommends certain food items and their benefits that can actually help with joint pain during this season.

Soybeans

For vegetarians seeking to incorporate omega-3 fatty acids into their diet, soybeans present a nutritious option. Not only are soybeans low in fat, but they also boast high levels of protein and fibre, contributing to overall health.

Ginger

Fresh ginger offers a myriad of health benefits, particularly in addressing various inflammatory conditions. Whether consumed in its fresh or dried form, ginger has the potential to alleviate joint inflammation and promote overall well-being.

Fruits and Berries

Certain fruits like apples, cranberries, and apricots may offer relief from joint pain. Packed with antioxidants, these fruits aid in eliminating harmful free radicals, thereby suppressing joint pain and inflammation.

Unsplash

Nuts and Seeds

Nuts and seeds are well-regarded for their health-promoting properties, being rich in omega-3 fatty acids and essential oils. Including a daily portion of walnuts, almonds, flax seeds, chia seeds, or pine nuts in your diet can contribute to relieving joint inflammation and addressing connective tissue issues.

Dairy Products

Low-fat dairy products like skimmed milk, cheese, and yoghurt are excellent sources of calcium and vitamin D. These nutrients play a crucial role in enhancing bone strength, and vitamin D is essential for calcium absorption. Incorporating a daily glass of milk into your routine can contribute to overall bone health.

Whole Grains

Research indicates that the dietary fibres present in whole grains possess potent anti-inflammatory agents. Consuming whole grains may lead to reduced levels of C-reactive protein (CRP) in the blood¡ªa marker of inflammation linked to conditions such as heart disease, diabetes and arthritis.

iStock

What yoga poses help with joint pain?

For several decades now yoga's benefits have been considered to help people with different ailments. There are some that also help with joint pain. Rajeev Rajesh, Chief Yoga Officer at Jindal Naturecure Institute, recommends the best yoga asanas to help with it:

Child's Pose (Balasana)

How to do it: Kneel on the mat, sit back on your heels, and reach your arms forward on the floor, lowering your chest toward the ground.

Benefits: Child's Pose is a restorative pose that gently stretches the hips, thighs, and ankles. It releases tension in the back, neck, and shoulders, providing relief from joint pain and promoting relaxation.

Cat-Cow Pose (Marjaryasana-Bitilasana)

How to do it: Start on your hands and knees, inhale as you arch your back and lift your head (Cow Pose), and exhale as you round your back and tuck your chin to your chest (Cat Pose).

Benefits: Cat-Cow Pose improves flexibility and mobility in the spine. It engages the entire back and neck, promoting joint health and relieving stiffness in the back, shoulders, and neck.

Cobra Pose (Bhujangasana)

How to do it: Lie on your stomach, place your hands under your shoulders, and lift your chest off the mat while keeping your elbows slightly bent.

Benefits: Cobra Pose strengthens the spine, opens the chest, and stretches the abdomen. It can relieve stiffness in the back and enhance flexibility in the neck and shoulders.

Bridge Pose (Setu Bandhasana)

How to do it: Lie on your back, bend your knees, and place your feet hip-width apart. Press into your feet, lift your hips toward the ceiling, and clasp your hands under your back.

Benefits: Bridge Pose opens the chest, stretches the spine, and strengthens the legs and glutes. It can alleviate discomfort in the lower back and promote flexibility in the spine.

Pexels

So, here's how you keep joint pain at bay.