When you plan to deal with your knee osteoarthritis (OA), do not ignore the power of food. There is no specific diet that cures your problem, but if you are a smart account you can get some big health benefits. You will keep your weight under control, build strong cartilage, and will cut some swelling.
You do not have to make a big difference to your diet. Follow these simple steps to keep your joints happy.
1. Extract extra calories
If you keep your waist trim then your knees will feel better. When you drop those extra pounds, you will put less stress on your joints. A good way to reduce your calorie count: Take small portions, avoid sugary foods and drinks, and eat mostly plant-based foods.
2. Eat more fruits and vegetables
Feel free to consume them. Many are filled with antioxidants – substances that can help protect your cells from harm.
Certain antioxidants such as apples, onions, shallots and strawberries found in fruits and vegetables can also help to reduce joint swelling and pain.
3. Add omega-3 fatty acids
Omega-3s can help relieve the pain of your joints and reduce the rigidity of the morning. They work by reducing swelling in your body.
An easy way to include them in your diet is to eat two oz of fatty fish every week. Some of the best sources of omega-3s are trout, salmon, mackerel, herring, tuna and sardines.
4. Use olive oil instead of other fat
One study shows that olive oil contains a compound, called Oloconthal, to help prevent inflammation. It works the same way NSAIDs do the way. The strongest taste is the largest amount of olive oil.
Almost 3 1/2 teaspoon olive oil provides relief similar to 200 mg of ibuprofen. But so much oil gives you about 400 calories.
To add olive oil to your diet without extra calories, use it instead of other fat like butter.
5. Take enough vitamin C
A key element for joint health, helps in making vitamin C collagen and connective tissue. Many delicious foods can give you this nutrient. Try citrus fruits, red chillies, strawberries, broccoli, cauliflower and bananas. Target women for 75 mg a day, or recommended amounts of 90 mg in a day for men.