After reaching the age of 45-50, knee pain has become increasingly prevalent. Medications or injections can provide relief, but using them may create a dependency that leads to reduced effectiveness over time, leading to a persistent life of pain. Therefore, it is crucial to address knee pain as soon as it arises and implement these 5 steps right away.

1. Consume 2 tablespoons of flaxseed chutney daily. Flaxseeds are rich in omega-3 fatty acids, which can alleviate pain and inflammation. They are also an excellent source of calcium and can aid in lowering cholesterol levels. If flaxseed chutney is not preferred, flaxseed oil capsules can be taken as an alternative.

2. Harisringaar leaves decoction or kadha effectively reduces pain and swelling. To prepare, take some Harisringaar leaves, boil them in water until the liquid reduces by half, then add a small amount of black salt, and consume twice a day.

3. Incorporate vitamin C-rich foods into your meals as they can be beneficial for your health. At the same time, you have to avoid sour food as it may exagerrate knee pain. In this case you can include curry leaves, green beans, radish leaves, sweet lime juice , papaya, and custard apple or seetaphal in your diet. These fruits and vegetables are abundant in vitamin C and can be consumed safely.

4. Certain foods that can lead to swelling, pain, and inflammation are sugar or sugar containing food items, products containing refined flour such as bread, biscuits, cakes, and pastries, junk food, carbonated beverages, packaged fruit juices, and beer. It's best to steer clear of these items.

5. Ensure your diet includes adequate protein, fiber, calcium, omega 3, vitamin C, and antioxidants. Weight loss is strongly recommended, if you are overweight.

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