Tag: Obesity and Knee Osteoarthritis

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Knee Osteoarthritis

The Connection Between Diet and Knee Pain

Losing weight through proper dieting and exercise can decrease knee pain, and increase your quality of life.

Losing weight through proper dieting and exercise can decrease knee pain, and increase your quality of life.

In previous articles, we’ve taken a look at helpful knee-safe exercises, as well as stressed the importance of having a healthy diet. Today we are going to take a look at the connection between dietary choices and inflammation, which can increase osteoarthritis pain and decrease knee mobility.

Researchers have been studying the relationship between nutrition and osteoarthritis for quite some time. A study published in The American Journal of Clinical Nutrition is just one of many that have found a connection between following a western diet and increased progression of osteoarthritis. In this particular study, a “western diet” was defined as a diet high in red meat, sugar, salt, fat, and refined grains.

So let’s take a look at this western diet, and see what it is about these foods that are problematic when it comes to osteoarthritis of the knee.

Red Meat

Though lean red meat on occasion can be beneficial for our health, eating too much red meat can make arthritis symptoms worse.
The problem is that animal products contain saturated fats that can actually increase inflammation. So when it comes to eating red meat, it’s best to choose leaner cuts and limit the amount consumed.

Sugar

Though every diet involves limiting your sugar intake- when it comes to those diagnosed with osteoarthritis- this is a must.

Research has shown that there is a relationship between excessive sugar intake and increased knee osteoarthritic inflammation. In fact, according to a recent study,  researchers found that it only takes 40 grams of sugar, which is roughly the amount found in one can of soda, to trigger this response. Not only that, but too much sugar can also increase the likelihood of weight gain, which can be extremely detrimental to your joints.

Salt

Studies have found that cutting back on salt is a good choice for people with osteoarthritis. Research has shown that a high salt diet can increase the severity of osteoarthritis, and contributes to cartilage breakdown and bone destruction. There is also a link between a high-sodium diet and an increased risk of developing an autoimmune disease.

Though salt is a necessary part of our diet, as it helps the body to function properly- too much salt can cause swelling and water retention which will worsen the symptoms of osteoarthritis.

Fat

There are good fats, like omega-3 fatty acids found in fish and avocadoes, and there are bad fats, such as trans fats found in processed foods and saturated fats found in animal products.

These “bad fats” can increase inflammation and contribute to a slew of other health problems such as heart disease and an increased risk of stroke.

Refined Carbohydrates

Refined carbohydrates are grains that are processed in order to remove their natural nutrients and fiber. This process decreases their nutritional value and makes them more easily digestible. It also makes it easy for them to be absorbed into the bloodstream which causes a spike in blood sugar.

These foods, such as baked goods, breakfast cereals, pasta, and snacks with added sugar, salt, and fat- all greatly contribute to osteoarthritis pain, by triggering inflammation as well as weight gain.

The Bottom Line: By simply avoiding or at least limiting your intake of these foods, you can decrease the amount of inflammation in your body, and as a result, decrease osteoarthritic knee pain.

In our next article, we will look at some common beverages that should be limited or altogether avoided because they can increase inflammation and knee pain.

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Knee Osteoarthritis

Little Changes, Big Results

Researchers at Wake Forest University discovered that a 10% weight loss can improve osteoarthritis symptoms in obese and overweight adults.

A few years ago, a team of researchers at Wake Forest University discovered that a 10% weight loss can improve the symptoms of osteoarthritis in obese and overweight adults. More recently, this same group of researchers conducted a similar study, only this time, they were looking to determine if losing even more weight, 20% to be exact, would reduce the symptoms of knee osteoarthritis even further.

The results?

It did.

The study, which was published in Arthritis Care and Research, found that obese or overweight adults that lost 20% or more of their body weight had significantly less inflammation than those that lost 5 or 10%. They also found that those who lost at least 20% of their body weight reported less pain, could walk farther, and experienced increased knee function as well.

When it comes to losing weight with knee osteoarthritis, some worry that they won’t be able to due to the limitations that knee osteoarthritis can cause. However, it can be done. In our last article, we looked at weight loss exercises for overweight individuals with knee osteoarthritis. This week we’re going to look at weight loss by making daily dietary changes.

Though there are recommended diets that can reduce inflammation, sometimes the best way to start, is to make little changes that can go a long way.

It can be overwhelming to suddenly cut carbohydrates out of your diet entirely, as well as sugar, dairy, soda, and so forth. So start small, by practicing and developing new habits.

Here are some ways you can get started on your weight loss journey to better health.

1. Focus on eliminating one high fat, high sugar, processed carbohydrate, etc. at a time.

This could mean that instead of having a muffin or pastry for breakfast, opt to have a bowl of oatmeal sweetened with a pinch of honey. It could mean buying an individual-size diet soda, instead of a two-liter bottle of regular. Or add unsweetened vanilla almond milk or low-fat milk to your morning coffee instead of half-and-half or the sugar overload of sweetened creamer. Believe it or not, these simple changes can yield big results over time.

2. Make Meals from Scratch

Pre-made meals and fast food are packed full of sodium, sugar, preservatives, unhealthy fats, and more. These can all increase knee pain and inflammation. So with this, again, start small. You don’t have to make a gourmet meal. Simply try baking a few boneless skinless chicken breasts or tenders, seasoned with olive oil, garlic, onion powder, parsley- or a blend of whatever herbs you might like. If you are unsure, try seasoning each one a little differently to find out what you like.

There are many benefits to herbs, and adding them to your food can even help with inflammation. You can also add sides to the chicken by making a side salad, microwaving a sweet potato, or boiling a pot of quinoa or brown rice.  If that doesn’t sound good to you, just google “simple healthy meals for weight loss” and you’ll find tons of yummy, easy-to-follow recipes.

3. Eat More Fiber Every Day

By making the effort to eat a little more fiber each day, you may find that your cravings for high-calorie, sugary foods are lessened, as is your waistline.

In fact, a study published in Annals of Internal Medicine found that eating simply 30 grams of fiber each day can help you lose weight,  and lower your blood pressure. You don’t need to get to the 30 grams right from the get-go. However, you can aim to get closer to it each day by adding fiber-rich foods to your diet. To get started, try swapping out a low-fiber food, for a high-fiber food at least once a day. For help in doing so, check out this helpful guide created by the USDA.

https://www.webmd.com/diet/eat-this-fiber-chart

So when it comes to losing weight with osteoarthritis, your diet can be just as important as exercise. By starting small, you can begin to make changes that over time, will make a big difference in how you look and feel.

In our next article, we will take a look at some of the foods that are known to increase inflammation and should be avoided or at least limited by those with knee osteoarthritis.

Categories
Knee Osteoarthritis

The Link Between Obesity and Knee Osteoarthritis

According to the Center for Disease Control it is estimated that at least 2 out of 3 Americans are overweight or obese.

The Center for Disease Control estimates that at least 2 out of 3 Americans are overweight or obese. They define being overweight in most cases based on Body Mass Index or BMI, which is 30 or greater.

The CDC also found that more than 1 out of 3 obese people will get arthritis in their lifetime. In fact, obese men and women are five times more likely to develop arthritis- and are at a much higher risk of osteoarthritis in the knees.

The most logical explanation for an increase in osteoarthritis in obese men and women is the extra force that the weight puts on the joints. This excess weight on the cartilage that cushions and protects the ends of the bones in the joints, wears down over time. That wear and tear, plus the added weight puts more pressure and stress on the joints and often results in osteoarthritis.

According to a study titled “Weight and Osteoarthritis” published by the National Library of Medicine, researchers analyzed data and were able to estimate that a force of nearly three to six times a person’s body weight is exerted across the knee when walking. So it makes sense that an overweight or obese person’s extra weight would put an excessive amount of pressure on the knees, thus increasing the risk for osteoarthritis. However, this harmful pressure load on the knees is not just connected to those that are very overweight. In fact, according to research conducted by the Johns Hopkins Arthritis Center, even just 10 extra pounds of excess weight can increase the force on the knees by 30-60 pounds!

Another factor when it comes to the link between overweight or obese and having knee osteoarthritis is evidence that suggests that the extra body fat leads to more inflammation. Though the research on this is ongoing, early reports indicate the discovery that fat cells create and release chemicals that may cause inflammation in the knees and other joints as well. These chemicals, called cytokines can cause inflammation in and around the joints, which can add to joint damage and pain.

Studies have also found that certain medications used to treat inflammatory arthritis, may not be as effective in people that are overweight or obese.

We all know that one of the best ways to lose weight is through diet and exercise. However, what if your joints hurt too much to exercise? Or what if the medications you are taking for arthritic pain are contributing to your weight gain?

In our next article, we will take a look at some ways to lose weight, that are safe and effective for those that are overweight, and struggling with osteoarthritic knee pain.

By getting your weight under control, the body will work better, heal faster, and be more receptive to the treatment of osteoarthritis itself. Even losing a little weight can have a hugely positive impact on your physical and mental health.