The relationship between joint health and diet in knee osteoarthritis is not as clear as with diabetes or cardiovascular disease, but over time, the quality of the food we eat will affect the health of our cartilage. , joint fluid, tissue and inflammation level in the body. For example, synovial fluid lubricates joints to make movement easier.

Choosing the right foods that are good for overall health, including joints, and avoiding foods associated with faster progression of knee osteoarthritis contributes to helping patients maintain activity and quality. life, especially at old age. A scientific diet also prevents obesity – a risk factor for osteoarthritis because extra weight puts stress on the joints.

When planning your treatment for knee osteoarthritis, don’t ignore the power of food. Although no specific diet can completely solve the problem of knee osteoarthritis, patients will receive some health benefits if they eat smart, control weight, and build cartilage. strengthens and reduces inflammation.

In addition, osteoarthritis is also known as “wear and tear” arthritis, so maintaining joint health helps slow the wear and tear that is common in aging, especially for people with osteoarthritis. Besides eating healthy, patients should have appropriate physical activity, stretching, and posture, which are lifestyle factors that can help keep joints healthy and pain-free.

Maintaining a healthy diet and appropriate exercise is necessary for people with knee osteoarthritis.

2. Essential nutrients for people with knee osteoarthritis

According to the British Dietetic Association, although there is no evidence that food exclusion is effective in treating osteoarthritis, there are dietary strategies that can help people reduce symptoms.

Some dietary principles include replacing foods rich in saturated fat with foods rich in unsaturated fat; increase fiber intake; Increase eating nuts… considered to be beneficial for the health of people with knee osteoarthritis.

Although evidence about the effects of vitamins on knee osteoarthritis is limited, patients should aim to supplement adequate amounts of these vitamins daily through a healthy balanced diet. Some beneficial nutrients include:

Antioxidants : Antioxidants are found in some animal and plant products. They protect the body from oxidative damage or oxidative stress that may be associated with the development and progression of knee osteoarthritis.

Eat fruits and vegetables, which are high in antioxidants – substances that can help protect your cells from damage. Some antioxidants found in fruits and vegetables such as apples, onions, shallots, and strawberries can also help reduce inflammation and joint pain.

Vitamin D: This sunshine vitamin is essential for bone and cartilage health. Studies have shown that it can have a positive impact on muscle strength and balance, especially quadriceps strength. Some studies have shown that vitamin D has a role in helping patients with knee osteoarthritis. Sunlight is the main source of vitamin D. Foods rich in vitamin D are abundant such as salmon, herring, sardines, spinach, kale…

Vitamin K: Vitamin K can affect the knee joint through its role in creating bone and cartilage. Sources include kale, spinach, broccoli, Brussels sprouts, eggs, chicken, etc. Some fats and oils (e.g. olive oil, margarine) contain small amounts of vitamin K and can also help absorb vitamin K from foods.

Vitamin C: Vitamin C helps build collagen and connective tissue – important factors for joint health. Many delicious dishes can provide this nutrient such as citrus fruits, red peppers, strawberries, broccoli, cabbage, and kale. The recommended amount is 75 milligrams per day for women or 90 milligrams per day for men.

Fiber : Fiber plays a role in improving gut health because of its anti-inflammatory properties in the gut. Increase your consumption of a variety of fruits, vegetables, beans, nuts, seeds, whole grains, etc. to provide good levels and diversity of gut bacteria, as well as help with weight loss.

Omega-3 fatty acids : Omega-3 can help reduce joint pain and morning stiffness, helping to reduce inflammation in the body. An easy way to add to your diet is to eat two 100g servings of fatty fish per week. Some of the best sources of omega-3 are salmon, trout, mackerel, herring, tuna, and sardines.

Olive oil: One study found that a compound in olive oil, called oleocanthal, has anti-inflammatory effects similar to ibuprofen. Olive oil has a high content, so other fats like butter should be replaced with olive oil in the diet without adding calories.

3. Some foods people with knee osteoarthritis should avoid

In addition to choosing good foods, you need to monitor what you eat when you have knee osteoarthritis because eating the wrong way can cause many problems such as weight gain, inflammation, and pressure on the joints. A diet high in red meat, sugar, fat, salt, refined grains, and salt can easily cause inflammation, stimulate the condition, and make pain worse.

Here are some foods linked to increased inflammation that people with knee osteoarthritis should limit or avoid:

Sugar: Added sugar is found in many processed foods such as baked goods, sugary drinks, and candy. Many condiments like barbecue sauce also contain large amounts of added sugar.

Research shows that consuming too much sugar is linked to increased inflammation and a higher likelihood of obesity, which can weaken joint health.

Salt: Salt is an important part of a healthy diet because it helps the body function well. However, eating a lot of salt can cause you to retain too much fluid, which can increase inflammation and swelling in your joints.

Most dietary sodium (about 70%) comes from processed and prepared foods. So an easy way to control your sodium intake is to check the nutrition labels on foods.

Saturated fat and trans fat: A diet high in saturated fat is linked to increased inflammation in the body. Foods high in saturated fat include butter, red meat, processed meat, full-fat milk, fast food, fried foods…

Small amounts of trans fatty acids occur naturally in some animal products. It can also be created artificially during processing and used to add texture, flavor and extend shelf life. Trans fats increase levels of “bad cholesterol” which is associated with systemic inflammation.

Foods and drinks that can cause further inflammation and weight gain should be avoided, such as alcohol, red meat and processed products.

Refined carbs: During processing, fiber and nutrients are ᵴtriƥped from grains, leaving them without most of their nutritional value. White flour and rice are simple, easily digestible carbs that are more easily absorbed into the bloodstream, causing blood sugar levels to spike.

Many foods that contain refined grains such as breakfast cereals, baked goods, snacks, and highly processed sweets often have added sugar, salt, and fat, which are not good for the health of sufferers. Degenerative Knee.

Omega-6 fatty acids: There are two main polyunsaturated fatty acids in the diet: omega-3 fatty acids and omega-6 fatty acids. While omega-3 fatty acids produce anti-inflammatory properties, omega-6 fatty acids have an inflammatory effect. People with knee osteoarthritis should consume more soybeans, corn, safflower oil, sunflower oil, canola oil, poultry and nuts. Instead of red meat, meet your protein needs with more servings of dairy, beans and nuts. Nuts are a good source of calcium, magnesium, zinc, vitamin E. Pistachios, walnuts and almonds contain healthy monounsaturated fats that can fight inflammation.

Dairy: Full-fat dairy products are high in saturated fat and have been linked to increased levels of inflammation. Cheese, whole milk, cream, and butter are all high in saturated fat. The combination of high fat and sugar content makes these types of dairy products more inflammatory.

Alcohol: Regular alcohol consumption is linked to systemic inflammation that damages the body over time. Some alcoholic drinks are also high in sugar, which adds to their inflammatory effects.

Monosodium glutamate (MSG) is a food additive that acts as a flavor enhancer. Some studies have suggested a possible relationship between MSG and negative health effects such as headaches, sweating, nausea, inflammation, and weakness.

Research does not have clear conclusions about the effects of MSG. But if you’re experiencing a lot of inflammation, you might try limiting MSG in your diet and then closely monitor any changes in how you feel.

4. Some notes for people with knee osteoarthritis

Follow these simple steps to keep your joints healthy:

Cut back on additional calories

Your knees will feel more comfortable if you keep your waist slim. Losing excess weight puts less strain on your joints. A good way to reduce calories is to eat smaller portions, avoid sugary foods and drinks, and eat mostly plant-based foods.

Avoid high cooking temperatures

Meat cooked at high temperatures creates compounds that can cause inflammation in the body. These are called advanced glycation end products (AGEs) which are linked to diseases such as joints, heart disease and diabetes.

You can reduce AGE levels if you cut down on grilled, fried, grilled and microwaved meats. It’s also helpful to limit processed foods because they are often cooked at high temperatures.

Maintain a healthy weight