As knee pain becomes an increasingly common complaint among Indians in their 40s and 50s, many are turning to traditional remedies like turmeric for relief. But does this golden spice truly live up to its reputation for maintaining cartilage health? We consulted an orthopaedic specialist to separate fact from fiction.
The Truth About Turmeric and Cartilage Health
Dr Sarang Deshpande, consultant orthopaedics and joint replacement at KIMS Hospitals in Thane, provides crucial insight into turmeric's actual effects on joint health. While turmeric and its active compound curcumin possess potent anti-inflammatory and antioxidant properties, they do not regenerate or repair damaged cartilage.
"Turmeric works by inhibiting inflammatory pathways in the body, which is the same target as several pain-relieving medications," explains Dr Deshpande. "Taken regularly through food or as supplements, it may reduce swelling and stiffness, hence easing movement. It is especially useful in cases of early-stage arthritis or mild joint pain following ageing or overuse."
Why Movement Matters More Than Magic Solutions
Dr Deshpande emphasizes that while turmeric can be beneficial, it should be viewed as a supportive measure rather than a standalone solution. "Think of turmeric as your joints' friend, not some magic fix," he advises.
The real foundation for healthy knees lies in three key areas: movement, muscle strength, and hydration. "Cartilage relies on fluid movement. So the more you move, the better nourished your joints are. Hydrating keeps the synovial fluid, your joint lubricant, healthy, and strength training helps support the knees, reducing the load on the cartilage," Dr Deshpande elaborates.
Practical Steps to Protect Your Knees After 40
For those looking to maintain knee health through their 40s and 50s, Dr Deshpande recommends several evidence-based strategies:
Maintain a healthy weight - Just a few extra kilos put tremendous stress on your knees, accelerating cartilage wear.
Engage in low-impact exercises such as cycling, swimming, or brisk walking to keep joints mobile without excessive strain.
Follow an anti-inflammatory diet rich in omega-3s, vitamin D, and calcium to support overall joint health.
Incorporate turmeric or moringa into your meals consistently, remembering that regularity matters more than quantity.
The expert concludes that the most effective approach combines multiple strategies: "Combine turmeric with regular exercise, good posture, hydration, and strength training - that is the real recipe for youthful, pain-free knees in your 40s and 50s."
