Healthy Eating for Knee Osteoarthritis.

 What Is Osteoarthritis?

Osteoarthritis, commonly known as wear-and-tear arthritis, is a condition in which the natural cushioning between joints -- cartilage -- wears away. When this happens, the bones of the joints rub more closely against one another with less of the shock-absorbing benefits of cartilage. The rubbing results in pain, swelling, stiffness, decreased ability to move and, sometimes, the formation of bone spurs.

Who Gets Osteoarthritis of the Knee?

Osteoarthritis is the most common type of arthritis. While it can occur even in young people, the chance of developing osteoarthritis rises after age 45. According to the Arthritis Foundation, more than 27 million people in the U.S. have osteoarthritis, with the knee being one of the most commonly affected areas. Women are more likely to have osteoarthritis than men.

What Causes Knee Osteoarthritis?

The most common cause of osteoarthritis of the knee is age. Almost everyone will eventually develop some degree of osteoarthritis. However, several factors increase the risk of developing significant arthritis at an earlier age.

• Age. The ability of cartilage to heal decreases as a person gets older.
• Weight. Weight increases pressure on all the joints, especially the knees. Every pound of weight you gain adds 3 to 4 pounds of extra weight on your knees.
• Heredity. This includes genetic mutations that might make a person more likely to develop osteoarthritis of the knee. It may also be due to inherited abnormalities in the shape of the bones that surround the knee joint.
• Gender. Women ages 55 and older are more likely than men to develop osteoarthritis of the knee.
• Repetitive stress injuries. These are usually a result of the type of job a person has. People with certain occupations that include a lot of activity that can stress the joint, such as kneeling, squatting, or lifting heavy weights (55 pounds or more), are more likely to develop osteoarthritis of the knee because of the constant pressure on the joint.
• Athletics. Athletes involved in soccer, tennis, or long-distance running may be at higher risk for developing osteoarthritis of the knee. That means athletes should take precautions to avoid injury. However, it's important to note that regular moderate exercise strengthens joints and can decrease the risk of osteoarthritis. In fact, weak muscles around the knee can lead to osteoarthritis.
• Other illnesses. People with rheumatoid arthritis, the second most common type of arthritis, are also more likely to develop osteoarthritis. People with certain metabolic disorders, such as iron overload or excess growth hormone, also run a higher risk of osteoarthritis.

What Are the Symptoms of Knee Osteoarthritis?

Symptoms of osteoarthritis of the knee may include:

• pain that increases when you are active, but gets a little better with rest
• swelling
• feeling of warmth in the joint
• stiffness in the knee, especially in the morning or when you have been sitting for a while
• decrease in mobility of the knee, making it difficult to get in and out of chairs or cars, use the stairs, or walk
• creaking, crackly sound that is heard when the knee moves

How Is Osteoarthritis of the Knee Diagnosed?

The diagnosis of knee osteoarthritis will begin with a physical exam by your doctor. Your doctor will also take your medical history and note any symptoms. Make sure to note what makes the pain worse or better to help your doctor determine if osteoarthritis, or something else, may be causing your pain. Also find out if anyone else in your family has arthritis. Your doctor may order additional testing, including:

• X-rays, which can show bone and cartilage damage as well as the presence of bone spurs
• magnetic resonance imaging (MRI) scans

MRI scans may be ordered when X-rays do not give a clear reason for joint pain or when the X-rays suggest that other types of joint tissue could be damaged. Doctors may use blood tests to rule out other conditions that could be causing the pain, such as rheumatoid arthritis, a different type of arthritis caused by a disorder in the immune system.

How Is Osteoarthritis of the Knee Treated?

The primary goals of treating osteoarthritis of the knee are to relieve the pain and return mobility. The treatment plan will typically include a combination of the following:

• Weight loss. Losing even a small amount of weight, if needed, can significantly decrease knee pain from osteoarthritis.
• Exercise. Strengthening the muscles around the knee makes the joint more stable and decreases pain. Stretching exercises help keep the knee joint mobile and flexible.
• Pain relievers and anti-inflammatory drugs. This includes over-the-counter choices such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen sodium (Aleve). Don't take over-the-counter medications for more than 10 days without checking with your doctor. Taking them for longer increases the chance of side effects. If over-the-counter medications don't provide relief, your doctor may give you a prescription anti-inflammatory drug or other medication to help ease the pain.

When you make a plan to tackle your knee osteoarthritis (OA), don't overlook the power of food. There's no specific diet that treats your problem, but you can get some big health benefits if you eat smart. You'll keep your weight under control, build strong cartilage, and cut some inflammation.

You don't have to make a major overhaul to your diet. Follow these simple steps to keep your joints happy.

  1. Cut Extra Calories

Your knees will feel better if you keep your waistline trim. When you drop those extra pounds, you'll put less stress on your joints. A good way to lower your calorie count: Take smaller portions, avoid sugary foods and drinks, and eat mostly plant-based foods.

   2. Eat More Fruits and Veggies

Feel free to eat plenty of these. Many are loaded with antioxidants -- substances that can help protect your cells from damage.

Some antioxidants, found in fruits and veggies like apples, onions, shallots, and strawberries, may also help reduce joint inflammation and pain.

3. Add Omega-3 Fatty Acids

Omega-3s may help relieve your joint pain and decrease morning stiffness. They work by reducing inflammation in your body.

One easy way to add them to your diet is to eat two 3-ounce servings of fatty fish each week. Some of the best sources of omega-3s are trout, salmon, mackerel, herring, tuna, and sardines.

  4. Use Olive Oil in Place of Other Fats

One study shows that a compound in olive oil, called oleocanthal, has the same anti-inflammatory effects as ibuprofen. Olive oils with the strongest flavor have the highest amount.

To add olive oil to your diet without extra calories, use it in place of other fats, such as butter.

  5. Get Enough Vitamin C

A key element for joint health, vitamin C helps build collagen and connective tissue. A lot of tasty foods can give you this nutrient. Try citrus fruits, red peppers, strawberries, broccoli, cabbage, and kale. Aim for the recommended amount of 75 milligrams a day for women or 90 milligrams a day for men.

  6. Avoid High Cooking Temperatures

Meat cooked at high temperatures makes compounds that can cause inflammation in your body. They're called advanced glycation end products (AGEs), and they're linked to diseases such as arthritis, heart disease, and diabetes.

You can reduce your levels of AGEs if you cut back on grilled, fried, broiled, and microwaved meats. It’s also helpful to limit processed foods, as they are often cooked at high temperatures.