Healthy Eating for Knee Osteoarthritis
By Madhusudhan Tammisetti
Millions of people worldwide suffer from knee osteoarthritis. It happens when cartilage, a smooth elastic tissue that covers and protects the bones' ends at the joints, wears down in a joint, and slowly bones start to erode. Along with tissue damage, it can cause pain and inflammation.
The body produces free radicals when inflammation occurs. Also, free radicals are formed in the body in response to different toxins and natural processes. A significant amount of buildup of free radicals result in oxidative stress. Oxidative stress can damage cells and tissue throughout the body, and the damage extends to synovium and cartilage, which cushions the knee joint. Oxidative stress may trigger further inflammation.
Help for Osteoarthritis
Foods containing antioxidants can help in protecting your body from free radicals. Antioxidants occur naturally in your body and can also be obtained from plant-based foods.
Antioxidants may help your immune system, and berries, such as blueberries, strawberries, and raspberries, are packed with antioxidant content. Resveratrol in red and black grapes and isoflavones in soy products exhibit antioxidant properties that can help fight inflammation.
Eating food that has anti-inflammatory properties can help people suffering from knee osteoarthritis. Certain fish, such as salmon, tuna, sardines, and mackerel, has plenty of omega-3 fatty acids. These acids can reduce two proteins levels, such as interleukin-6 and C-reactive protein (CRP), that cause inflammation. Some people suffering from knee osteoarthritis have increased CRP levels that can lead to more pain and swelling.
Omega-3 fatty acids can stop the inflammation before it causes damage to the joints. According to the Arthritis Foundation, people who eat omega-3-rich fish diets are less likely to get rheumatoid arthritis. It can also help people with knee osteoarthritis.
The Arthritis Foundation also says that fish oil supplements may help protect the joints from cartilage breakdown or reduce its severity.
Eating 85 to 170 grams (or a 3- to 6-ounce fish) for a minimum of four times per week, can help reduce knee osteoarthritis inflammation and protects the heart.
Fruits and vegetables are rich in nutrients and can play a crucial role in preparing a healthy diet, which can help people with knee osteoarthritis.
People with knee osteoarthritis have high cholesterol levels. According to the American Heart Foundation, consuming whole grains and various forms of dietary fiber can improve blood cholesterol levels.
Fiber-rich food makes a person feel full for a longer period, which helps sustain a healthy weight.
The less you weigh, the less the pressure on the knees, so it's important to maintain a healthy weight. People with knee osteoarthritis can benefit from following a healthy diet and maintaining a healthy weight. Also, certain nutrients in your diet can help relieve the body from inflammation and pain.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Greenville, S.C.