𝐎𝐢𝐥𝐲 𝐅𝐢𝐬𝐡 𝐚𝐧𝐝 𝐎𝐦𝐞𝐠𝐚-𝟑 | 𝐍𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬 𝐢𝐧 𝐏𝐥𝐚𝐧𝐭-𝐁𝐚𝐬𝐞𝐝 𝐅𝐨𝐨𝐝𝐬 | 𝐃𝐚𝐢𝐫𝐲 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐨𝐧 | 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬
𝐅𝐨𝐨𝐝𝐬 𝐭𝐨 𝐚𝐯𝐨𝐢𝐝 | 𝐅𝐨𝐨𝐝𝐬 𝐓𝐡𝐚𝐭 𝐃𝐨𝐧’𝐭 𝐇𝐞𝐥𝐩 | 𝐓𝐚𝐤𝐞 𝐚𝐰𝐚𝐲 | Diet for Osteoarthritis Knee Pain
𝑶𝒔𝒕𝒆𝒐𝒂𝒓𝒕𝒉𝒓𝒊𝒕𝒊𝒔 𝒐𝒇 𝒕𝒉𝒆 𝒌𝒏𝒆𝒆 𝒊𝒔 𝒂 𝒇𝒐𝒓𝒎 𝒐𝒇 𝒂𝒓𝒕𝒉𝒓𝒊𝒕𝒊𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒌𝒏𝒆𝒆. 𝑴𝒆𝒅𝒊𝒄𝒊𝒏𝒆𝒔 𝒄𝒂𝒏 𝒉𝒆𝒍𝒑 𝒄𝒐𝒏𝒕𝒓𝒐𝒍 𝒔𝒚𝒎𝒑𝒕𝒐𝒎𝒔, 𝒃𝒖𝒕 𝒅𝒊𝒆𝒕 𝒄𝒂𝒏 𝒂𝒍𝒔𝒐 𝒎𝒂𝒌𝒆 𝒂 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒄𝒆. 𝑪𝒆𝒓𝒕𝒂𝒊𝒏 𝒇𝒐𝒐𝒅𝒔 𝒎𝒂𝒚 𝒉𝒆𝒍𝒑 𝒂 𝒑𝒆𝒓𝒔𝒐𝒏 𝒎𝒂𝒏𝒂𝒈𝒆 𝒌𝒏𝒆𝒆 𝒐𝒔𝒕𝒆𝒐𝒂𝒓𝒕𝒉𝒓𝒊𝒕𝒊𝒔 𝒔𝒚𝒎𝒑𝒕𝒐𝒎𝒔.
Osteoarthritis (OA) of the knee causes damage to the cartilage in the knee joint. Cartilage is a tissue that acts as a cushion at the ends of bones within joints. This results in pain and problems with movement.
Maintaining a healthy weight is important to reduce pressure on the knees, but certain substances in foods can also affect the body in ways that can help relieve inflammation and pain.
Read on to learn which foods may benefit people with OA, which foods should be avoided, and which foods are unlikely to make a difference.
Oily Fish and Omega-3
Inflammation occurs when the body’s immune system responds to an illness, injury, or irritation. Its symptoms are redness, swelling and pain
Inflammation is both a cause and a symptom of OA. Eating foods that contain anti-inflammatory compounds may help people with OA.
Some types of fish are rich in omega-3 fatty acids. These acids help reduce the levels of two proteins called C-reactive protein (CRP) and interleukin-6, which cause inflammation.
Some people with OA have high levels of CRP. This may increase pain and swelling.
Omega-3 helps the body respond to inflammation by interfering with certain cells. The omega-3 fatty acids in fish may help prevent inflammation before it damages joints.
Eating 3 to 6 ounces (oz) of fish at least four times a week may help reduce OA inflammation and protect the heart.
Both the American College of Rheumatology and the Arthritis Foundation advise against taking fish oil supplements, as there is currently not enough evidence to prove that they work. – Diet for Osteoarthritis Knee Pain
Nutrients in Plant-Based Foods
Fruits and vegetables play a major role in a healthy diet, and they contain nutrients that may help people with knee OA.
Researchers have found that people with OA may have high cholesterol levels.
The American Heart Association recommends consuming whole grains and other forms of dietary fiber because they improve blood cholesterol levels.
Fiber also helps a person feel full for longer and can help maintain a healthy weight.
Antioxidants support the immune system and fight inflammation. There are many types of antioxidants.
Dietitians often recommend berries for their antioxidant content. Examples include blueberries, strawberries, and raspberries. Fresh red and black grapes contain resveratrol and soy products contain isoflavones.
Avocado is high in anti-inflammatory monounsaturated fat. They are also a good source of vitamin E, which has anti-inflammatory effects. A diet rich in these compounds has been linked to a reduced risk of joint damage seen in early OA.
Olives and extra virgin olive oil contain oleocanthal. This compound is a natural anti-inflammatory agent that has similar properties to the drug ibuprofen.
Turmeric has long been used in herbal and traditional medicine, and there is much interest in its benefits.
A review of studies found that 100 people with OA who used a turmeric-based medicine, Meriva, for 8 months saw a reduction in pain and other OA-related symptoms. In another study, 50 people who used Meriva for 3 months were able to walk further and had better CRP levels at the end of treatment. – Diet for Osteoarthritis Knee Pain
Watermelon is naturally high in the carotenoid beta-cryptoxanthin, a compound that may help reduce the risk of RA.
Since watermelon contains a lot of water, it is useful for hydration and water management. It also contains substances that may lower CRP levels.
Vitamins A, C, and K
During energy production and other processes, the body produces harmful byproducts called free radicals.
These can damage cells in the body. Free radicals have been linked to inflammation that attacks joints.
Green leafy vegetables – like broccoli and spinach – contain vitamins A, C and K, which are antioxidants.
These help protect cells from free radical damage. They also contain high levels of calcium, which contributes to bone health.
Sulforaphane and Glucosinate
Broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts also contain the natural compound, sulforaphane.
In an animal study, sulforaphane and another compound – glucosinolate – blocked the inflammatory process and slowed cartilage damage in OA.
Glucosinolate is found in spicy plants such as horseradish, mustard and cabbage.
Peppers, oranges, and green, leafy vegetables are good sources of vitamin C. It helps preserve bones and may play a role in protecting cartilage cells.
Contrary to some beliefs, there is no evidence that the acidity in citrus fruits causes inflammation, but they may provide useful vitamin C.
However, grapefruit juice may interact with some medications, so you should check before consuming too much of it.
Some people recommend not eating dairy foods, but this is probably only helpful for people with lactose intolerance.
Low-fat dairy products may provide some benefits for people with knee OA.
Sterols and Stanols
Some foods are fortified with plant-based sterols or stanols.
These can help in reducing cholesterol levels.
Examples of products include fortified milk, fortified spreads, and fortified yogurt.
A person should consume these as part of a diet low in saturated fat.
Calcium and Vitamin D
Low-fat milk, cheese and yogurt can also provide vitamin D and calcium, which can help strengthen bones.
Scientists have found evidence of low levels of vitamin D in people with OA.
Consuming more vitamin D through fortified dairy foods and regular, safe, exposure to sunlight may benefit people with OA.
Many of these nutrients are available in supplement form, but doctors usually recommend people get their nutrients from natural foods before using supplements.
According to Harvard Health, glucosamine and chondroitin may help some people with arthritis, although most research shows they have no effect on most people.
Some people use glucosamine and chondroitin to reduce symptoms, but both the American College of Rheumatology and the Arthritis Foundation recommend against using them. This is because there is not enough evidence to prove that they work.
People should always ask their doctor before using any supplements, as some of them may have adverse effects on some people and may change the way other medications work. -Diet for Osteoarthritis Knee Pain
Foods to avoid
People with knee OA should try to avoid certain foods, as they can make the condition worse.
Sugar: In addition to contributing to weight gain, sugar can also trigger the release of cells that can increase inflammation. Other foods containing highly refined carbohydrates, such as white bread, may have a similar effect.
Salt: Salt can cause cells to attract water, which can aggravate OA. Joint swelling is a common symptom of OA. Consuming too much salt can make this swelling even more serious. Processed and pre-packaged foods are often high in salt.
Transfats and saturated fats: These are common in processed foods and baked goods, but they can trigger inflammation.
Omega-6 fatty acids: Omega-3s may help people with arthritis, but omega-6 fatty acids — which are found in a variety of cooking oils — may promote the production of inflammatory chemicals in the body. Are. Examples of oils containing omega-6 include corn and sunflower oils.
Alcohol: The Arthritis Foundation recommends limiting alcohol consumption and avoiding smoking. Alcohol may interact with some medications, including painkillers.
Food sensitivities: Some people have sensitivities to certain foods. Removing potential allergens or sensitive foods through an elimination diet may be one way to improve symptoms.
Foods That Don’t Help
People have recommended the following to treat arthritis symptoms, but there is no evidence to show that they work:
Gelatin, Collagen, and Pectin
raw food diet
Should I avoid solanine?
The nightshade family of vegetables includes tomatoes, potatoes, and peppers. These contain a chemical called solanine. Some people believe that this chemical can cause arthritis pain, but no studies or research have proven this claim to be true.
Although there isn’t much evidence that particular foods can benefit people with knee OA, overall it’s a good idea to:
Eat a balanced diet and get some physical activity
Avoid processed and refined foods, as these often contain trans-fats, added sugar and salt, and refined carbohydrates.
Include a wide range of fruits and vegetables because they contain fiber and vitamins, some of which are antioxidants, and they can help reduce inflammation.
Learning to read nutrition labels can help a person avoid high levels of salt, sugar and unhealthy fats.