Latest news with #kneehealth
Health Line
17-07-2025
- Health
- Health Line
Eating Right for Osteoarthritis (OA) of the Knee
Key takeaways Eating certain foods can help keep your knee joints healthy and reduce inflammation, which may slow down the progression of osteoarthritis. Keeping a moderate weight is very important because extra weight can put more stress on your knees and increase inflammation in the body. Vitamins, minerals, and antioxidants found in colorful fruits, vegetables, and spices can help protect your joints and reduce osteoarthritis symptoms. Osteoarthritis (OA) of the knee happens when cartilage wears away in a joint, and the bone starts to erode. Apart from tissue damage, you'll probably start to experience pain and inflammation. Some dietary choices can help you take care of your joints. In this article, find out what you can eat to help boost the health of your knee joints. How food helps OA How and what you eat may affect the development of osteoarthritis. Scientists say that when inflammation occurs, the body produces molecules known as free radicals. Free radicals form in the body in response to toxins and natural processes, including inflammation. When too many free radicals build up, oxidative stress results. Oxidative stress can contribute to cell and tissue damage throughout the body. This includes damage to the synovium and cartilage, which play a role in cushioning the knee joint. Oxidative stress can also trigger further inflammation. Antioxidants are molecules that can help protect the body from free radicals. They're present in the body, and you can also obtain them from plant-based foods. Researchers don't know exactly how free radicals and oxidative stress affect OA, but some have suggested that consuming antioxidants may help. Foods to eat Various nutrients may help boost joint health and reduce inflammation. The following foods may help delay the onset or progression of osteoarthritis: fruits and vegetables, which provide antioxidants low-fat dairy foods, which contain calcium and vitamin D healthy oils, such as extra virgin olive oil These foods are a part of an anti-inflammatory diet. Foods to avoid Some foods can increase the risk of oxidative stress. Foods that may have this effect include: highly processed foods foods that contain added sugar unhealthy fats, such as trans fats and saturated fats red meats Eating these foods could increase levels of inflammation. The importance of losing weight According to guidelines from the American College of Rheumatology and the Arthritis Foundation, maintaining a healthy weight is essential for managing or reducing the risk of osteoarthritis of the knee. This is because: Having extra weight puts additional pressure on the knee joint. Scientists have found a link between obesity and inflammation. Body fat produces hormones and chemicals that can increase levels of inflammation. Ways of reducing or managing weight include: Dine in. Dining in can help you better manage what you eat and how meals are prepared. Opt for healthy options when dining out. Choose a salad or other light option when you eat out. Also, steer clear of all-you-can-eat and buffet lunches. Limit your portions. A simple step that can help you limit your portions is using a smaller plate. Take just one serving. Put enough on your plate the first time so you won't be tempted to take more. Wait at least 20 minutes before going back for a second helping. It takes 20 minutes for your stomach to signal your brain that you're no longer hungry. Avoid the dessert aisle. Instead, stock up your shopping cart with fresh fruits and vegetables. Color your plate. Fill up half your plate with fresh vegetables of various colors. Avoid fat- and sugar-heavy processed foods. Opt for fruit-based desserts and make your own salad dressing with lemon juice and olive oil. Learn more here about the impact of body weight on knee pain. Vitamin D and calcium Some scientists have suggested that vitamin D may help prevent or manage osteoarthritis, but the findings have been mixed. A 2019 review didn't find any evidence that vitamin D can prevent osteoarthritis from progressing but concluded that it may help relieve joint pain in people who have low levels of vitamin D. Another study found lower levels of osteoarthritis damage in people with high levels of calcium in their blood. Vitamin D helps the body absorb calcium. Consuming foods with these nutrients may offer some protection. You can boost your vitamin D levels through controlled, daily exposure to sunlight, but some vitamin D–rich foods also provide it. Foods that contain vitamin D, calcium, or both include: seafood such as wild-caught salmon, cod, sardines, and shrimp canned fish, such as tuna fortified milk and other dairy products eggs yogurt green leafy vegetables Other foods that either contain or are fortified with vitamin D or calcium are: orange juice breakfast cereals tofu Current guidelines do not recommend taking vitamin D supplements for osteoarthritis, due to the lack of evidence that it can help. Always discuss any supplements with a doctor before you use them, as some supplements may not be suitable for everyone. Beta carotene Beta carotene is another powerful antioxidant. You can identify it easily because it gives fruits and vegetables, such as carrots, their bright orange color. Beta carotene is beneficial for your skin, eyes, and hair. Other excellent sources include: Omega-3 fatty acids Some studies have suggested that having a higher intake of omega-3 fatty acids compared with omega 6 fatty acids may help prevent osteoarthritis. Tips for getting the right balance include: using omega-3 oils, such as olive oil, for cooking and salad dressings eating oily fish twice a week cutting down on red meats and other animal proteins consuming a quarter cup of nuts or seeds a day Omega-3s may work to reduce inflammation in your body by limiting the production of cytokines and enzymes that break down cartilage. Foods that are good sources of omega-3 fatty acids are: salmon, either wild, fresh, or canned herring mackerel, but not king mackerel sardines anchovies rainbow trout Pacific oysters omega-3-fortified eggs ground flaxseed and flaxseed oil walnuts Omega-6 fatty acids are present in: meat and poultry cereals eggs nuts and seeds some vegetable oils Current guidelines recommend not taking fish oil supplements, as there is not enough evidence that they can help. Spices The nutrients in some spices have anti-inflammatory effects, too. Among the most promising are ginger and turmeric. In one small study, 30 people who took 1 gram of powdered ginger every day for 8 weeks experienced a reduction in knee pain and improvements in mobility and quality of life. To add ginger to your diet, try the following: Grate fresh ginger into stir-fries or salad dressings. Infuse chopped ginger in boiling water to make ginger tea. Add powdered ginger to high-fiber, low-fat muffins. Add fresh or powdered ginger to cakes, cookies, curries, and apple dishes. Turmeric is a mustard-yellow spice from Asia and the main ingredient in yellow curry. It consists mainly of curcumin. Studies have shown that taking around 1 g of curcumin for 8–12 weeks may help relieve pain and inflammation in osteoarthritis. You can buy turmeric products and supplements online. Always check first with your doctor to make sure any supplements are safe for you to use.
The Guardian
12-06-2025
- Health
- The Guardian
I have bad knees. Do I really have to wear sneakers all the time?
I've had a torn meniscus in my right knee for eight years. My knee was OK for 47 years, and then I went on the easiest hike in recorded history and stepped up on a not-very-high ledge. That was it. It's not ideal. I can walk, but I can't run or sit cross legged. But whenever I'm about to bite the bullet on surgery, it seems like the wrong time to be sitting around for six weeks or longer. Or someone says: 'That surgery didn't work for me.' The time I got closest, I suddenly needed shoulder surgery, which seemed more pressing because reaching over your head is kind of important in day-to-day life. In middle age, it's hard to know which physical problem to deal with first. In the meantime, I'm having a massive style crisis about what shoes to wear. I've never been a serious heels person, but I do like wedges and I really love boots – especially the Frye harness boots I've had for 15 years. But every time I've asked a health professional which shoes are least hard on the knees, they say sneakers. I absolutely hate the way sneakers look on me. I feel instantly un-hot the moment I even look at a pair. There were more than 700,000 knee replacements last year in the US, at least the same number of meniscus repairs and about 400,000 ACL repairs. So I can only imagine others are struggling with the knowledge that they need sensible footwear. I texted my friend Lauren Sherman, a fashion journalist at Puck. Was there a shoe that was comfortable but not hideous? I whispered to myself, Please don't say sneakers. 'I assume just sneakers?' she responded. God, millennials really love sneakers. It's a sickness! What if I didn't want to wear sneakers everywhere? They look so bad with jeans (on me). And with dresses and skirts – sob. I would rather just not go anywhere ever again. The professionals were no help. 'You should aim for well-fitted, comfortable shoes so as to not affect your gait, how you walk, stand, move,' says Dr Cassandra Lee, professor of orthopaedic surgery at UC Davis School of Medicine. She cited a Stanford study where women wore a flat athletic shoe, a low heel and a higher heel. Guess which was the worst for your knees and which was the best? 'As much as we like the look of heels, there is a lot of evidence they do not love us back,' Lee said. The higher the heel, the more weight is pitched forward, the more your gait is changed, and your knee affected. She did not say 'sneakers'. But Theresa Marko, founder and owner of Marko Physical Therapy in Manhattan, did: 'I recommend a supportive sneaker, such as a running sneaker. These provide cushion and arch support, which help support the knee in a neutral alignment. They also help soften the forces that the foot transmits when it strikes the ground, which travel up towards the knee.' She added that every body is unique – if someone is experiencing pain, they should see a physical therapist to address their issues, develop a personalized treatment program and review what footwear might work best. I did not think running shoes worked best for me. They made me feel weird and wobbly. To my surprise, Marko acknowledged that running shoes can feel unstable. This is because of something called the heel drop, or how much lower the toes are than the heels in a given pair of shoes. I was glad to know this, even if the heel drop situation didn't seem to be my Waterloo. The reason I hate running shoes is they make me feel like I'm walking on stilts, or on stage. When my foot is separated from the earth by a thick piece of rubber and molded plastic, I feel like I'm perched above the earth, floating in the ether. Then my gait is off because I feel unmoored, and an off-gait is precisely what you're not supposed to have. 'The wrong shoes and [their effect on gait] can cause a slight torque in the knee, which could cause rubbing on the cartilage or improper tracking,' said Carrie Collins, founder of Stretch Chi, a stretching and movement studio in Chicago. This resonated with me! My boots felt comfortable, but they were definitely not snug around my foot like a sneaker or another less rigid shoe would be. I could not ignore that all the experts were suggesting sneakers. Well, fine. But if I had to wear sneakers, they could not have laces. Otherwise, I'd be too lazy to put them on. Sign up to Well Actually Practical advice, expert insights and answers to your questions about how to live a good life after newsletter promotion After Googling 'most supportive slip-on shoes for women', I settled on a gray sneaker by a brand called Ryka. They are not sexy or cool at all, but there is something subtle and under-the-radar about them. The shape is also slightly aerodynamic, space-agey – at least they have some personality. I don't love them, but I don't hate them. I will admit that they are nice and snug around the top of my foot, and the entire bottom of my foot is supported. Yesterday, I had to walk thirty blocks and I wore them with a sundress and no one died. I have to say that wearing sneakers, despite being sad, is just the right thing to do. But what about when I absolutely cannot bring myself to wear them? Like a job interview or dinner anywhere other than Chipotle? 'If someone must wear a heeled shoe, I advise rubber bottoms and a very low heel – one to two inches,' said Marko. A round toe is better than a pointed one (more room in the shoe for your foot) and a block heel is better than, say, a stiletto, because there's more surface area to support your weight and distribute it more evenly over the bed of the shoe. She mentioned some brands. Unfortunately, I would not be caught dead in any of them. I called up Brandon Holley, who was my boss a long time ago when she was the editor of Lucky magazine, and I had two amazing, working knees. Holley, a consultant to fashion brands, had an ACL and meniscus repair in college, and sent over a few suggestions. One was a sneaker – LOL – and one was a loafer. Loafers are 'in' right now, but sadly, I look ridiculous in them. But two options stood out. One was a lace-up suede flat with a rubber bottom and a very low heel, the sort of thing you could wear to weddings, summer parties or a bar. It came in a pretty color, and had ties encircling the ankle, or, as Holley said, 'wrap-around sexiness'. The other was a slip-on sandal with a two-inch block heel. If I could wear sneakers 80% of the time, and an acceptable alternative 20% of the time, would that work? Like those people who eat mostly spinach, boneless chicken and blueberries, then have the occasional piece of chocolate, enormous sandwich or martini. Nope. If my meniscus tear is actively hurting me, I should not be wearing heels 'for any amount of time,' said Marko. If I had an old meniscus tear that had healed, maybe. But 'it really depends on the individual and their needs'. Sounds like it's sneakers for me. And maybe the next place I should wear them is an orthopedist's office. Sarah Miller writes for many publications, including Dirt and n+1. Her Substack is the Real Sarah Miller. She lives in Nevada City, California
