What to Eat to Beat Knee

Looking for a natural way to relieve knee pain ?
 

You may want to tweak your diet. A growing body of research suggests that
small dietary changes can add up to big benefits for knee health. "A number
of foods have powerful anti-inflammatory and pain-relieving properties that
may be as effective as some prescription medicines for arthritis and other
types of knee pain," says Beth Reardon, RD, MS, an integrative nutritionist
and medicinal foods expert at Duke Integrative Medicine Center in Durham,
N.C. Read on to learn how mealtime may be affecting the health of your
knees.

Diet and Knee Pain: Go Fish

The omega-3 fatty acids found in fish are natural anti-inflammatories. Calming joint inflammation can often help ease knee soreness, according to Steven Stuchin, MD, director of orthopedic surgery at
NYU Hospital for Joint Diseases in New York City. In randomized clinical
studies, omega-3 fatty acids were found to ease pain and reduce the duration
of morning stiffness in people with rheumatoid arthritis . The best sources
of omega-3s are salmon, tuna, sardines, herring, cod, and mackerel, as well
as fish oil supplements. Another benefit of adding fish to your diet: "Fish
is safer than anti-inflammatory medication , which may have side effects,"
says Reardon.

Diet and Knee Pain: Drink Orange Juice

Orange juice is a top-notch source of vitamin C, a nutrient that may guard against knee osteoarthritis. A 10-year Australian study of almost 300 middle-aged adults found that those getting high amounts of vitamin C were less likely to suffer the kind of bone degeneration associated with knee osteoarthritis. "Drinking a glass of orange juice
provides about 25 percent more vitamin C than eating an orange," says
Reardon. Other good sources of vitamin C to prevent knee pain are green
peppers, grapefruit, and strawberries.

Diet and Knee Pain: Eat Spinach and Onions

Follow Popeye's lead and add spinach to your
regime. Australian researchers found that getting high amounts of the
antioxidants lutein and zeaxanthin (found in green veggies like spinach) can
help relieve knee pain caused by osteoarthritis. Several studies have found
an additional benefit of lutein and zeaxanthin, as they can help prevent
vision-related diseases.

Don't forget to add some onions to your spinach
salad as well. Adding onions to salads, sandwiches, stews, and casseroles
may help put the brakes on knee pain. Onions are a rich source of quercetin,
a flavonoid with strong anti-inflammatory properties, says Reardon. In
studies of arthritic mice, quercetin resulted in significant decreases in
arthritis symptoms. Apples, red grapes, and tea are also good sources of
quercetin.

Diet and Knee Pain: Order Indian Food

A helping of curry could do wonders for your knee pain. That's because turmeric, a spice used in curry and other Indian dishes, contains curcumin, a powerful anti-inflammatory. "Curcumin works
similarly to COX-2 inhibitors — drugs that reduce the COX-2 enzyme that
causes the pain and swelling of arthritis," says Reardon. A 2006 Canadian
study of the effects of both curcumin and quercetin found that curcumin
reduced the inflammation of arthritis in animals. Quercetin (the flavonoid
in onions) worked too, but not to the extent of the curcumin.

Diet and Knee Pain: Use Ginger Generously

The herb ginger traditionally has been used to
relieve upset stomach, but researchers recently discovered that it also
reduces knee pain by decreasing inflammation. In a study of 261 patients
with moderate to severe knee pain due to osteoarthritis, ginger extract
significantly reduced knee pain during standing and walking. Cooking with
this spice can increase the flavor of meals while decreasing knee pain.

Diet and Knee Pain: Avoid Refined Carbohydrates

Some research suggests that diets high in refined carbohydrates can increase inflammation, says Reardon. She recommends steering clear of white bread, pasta, and baked goods — taking these foods out of your diet can have an added bonus of helping you drop excess pounds.

Because changing your diet is a relatively easy step, it makes sense to try some — or all — of the foods listed above. You may find some relief from knee pain and get some added health benefits to
boot.