Nowadays joint pain is one of the most common problems among Indians. Most of the times it is mistaken to be associated with weaker bones but a new study found that the problem is linked with obesity. Weight gain can cause your joints to bear the excess load, which can cause inflammation and pain. There are various reasons of pain, from a 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) and fibromyalgia (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 who is a chief dietician at Jaslok Hospital and Research Centre. Some other causes of joint pain include gout (an increase in uric acid which causes it to crystallize at the joints causing inflammation, redness and pain), sprains, rheumatoid arthritis, osteoporosis (poor bone formation), osteoarthritis (break down of bone), bursitis (inflammation of joints), and fibromalagia. People suffering from food allergies also prone to get joint pain when they consume foods that they are not comfortable with. 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. Thacker advises patients in pain to opt for range-of-motion exercises be it cycling, aqua exercises or elliptical training. “In this way, less weight is put on the body while exercising. Go with Antioxidant-rich foods: Add some colour to your diet and include colourful fruits and vegetables. “They are loaded with pigments that work as antioxidants and reduce free radical damage, which brings down the inflammation,” says Chanduwadia. Add Cruciferous vegetables to your meal: Vegetables like cauliflower, broccoli and cabbage contain the Sulphoraphane compound. “It reduces joint pain and inflammation as it blocks the enzyme causing inflammation,” says Chanduwadia. Such vegetables are also rich in Vitamin K which helps in collagen formation, and blood clotting along with calcium, says Thacker. This content was originally published in Ht life and style.