Osteoarthritis is one of the major causes of chronic knee pain which can greatly affect mobility and quality of life. However, experts say that you can control the symptoms of arthritis of the knee with self-management techniques such as eating a well-balanced diet and losing weight. Being overweight puts a great deal of stress on the already damaged joints. Therefore, paying attention to what you eat is crucial to ease the pain, stiffness, and other symptoms of knee osteoarthritis.
Here are some tips that can help you manage your weight:
- Cut extra calories by taking smaller portions of food; eat mostly plant-based foods and avoid sugary foods and drinks.
- Having food stuffs loaded with enough antioxidants is important to help protect your cells from damage. So make sure you include plenty of fruits and veggies like apples, strawberries, onions and shallots.
- As olive oil is expected to prevent inflammation, it would be a good idea to replace other fats with this healthy oil.
- Including enough Vitamin C in your daily diet is necessary to build collagen and connective tissue that is important for joint health. Add Vitamin C to your diet by including citrus fruits, strawberries, broccoli, red peppers and cabbage in your diet.
- Preparing food the right way is also important. Avoid frying as it adds calories. Take care not to overcook your food as it will lose its nutritional value. Steaming is the ideal method of preparing vegetables. Reduce intake of grilled, fried, broiled, and microwaved meat and processed foods.
- Omega-3 fatty acids can help relieve sore and achy joints. Include fish such as salmon, and other foods with omega-3 fatty acids. Walnuts, flaxseed, and olive oil are also rich in Omega-3.
- Foods with vitamin D, such as eggs, mushrooms, and fortified foods help manage osteoarthritis-related pain.
In addition to following a good diet, including enough physical activity in your daily routine is very important. There are specific exercises for knee arthritis that can relieve the pain and stiffness, strengthen the joint muscles, and improve flexibility, balance and range of motion.