The knee is one of the major weight bearing joints in our bodies. It is one of the largest and most complex joints that help you move and stay upright. It is made up of cartilage, ligaments, and tendons to help stabilize it, but as you get older those components start becoming weaker due to the constant wear and tear it endures throughout your lifespan and the lower elastin production in the aging body that makes your joints stiff and less flexible. There are plenty of diseases that affect the knee from trauma to infection and malignancy, and the most common disease affecting the knee in our time is osteoarthritis. It is a degenerative joint disease caused by the progressive loss of cartilage due to the continuous friction within the joint as the life expectancy increases due to better advancements in medical care. It has become more evident as it is mainly a disease of the elderly along with the striking rates of obesity lately it has been shown more frequently in younger generations because of the increased stress over the joint .there are plenty of types of arthritis from rheumatoid arthritis which is an autoimmune disease, septic arthritis which is due to an infection in the knee joint, psoriatic arthritis that affects people with psoriasis a skin disorder, gout from excessive uric acid in the blood, and of course osteoarthritis the most common type affecting roughly 13% of women and 10% of men over the age of 60 years old and over 40% prevalence in those older than 70 years of age .
Articular cartilage is made up mainly of collagen, proteoglycans, cells called chondrocytes and water. A healthy joint needs balance between those components to maintain its function, but in osteoarthritis there is an increase in the degradation enzymes (matrix metalloproteinases) that break down the collagen inside the cartilage and this loss of collagen and proteoglycans make the joint lose its elasticity ,becoming stiffer and causing more friction with more damage to the joint.
Unfortunately, there is no definitive treatment for osteoarthritis; most doctors recommend starting with conservative measures such as weight loss and physical therapy with pain relieving medications or intraarticular injections of corticosteroids or hyaluronic acid to reduce the inflammation. Some doctors recommend taking nutritional supplements containing glucosamine and chondroitin sulfate which are structural components of cartilage, but they haven’t been proven to be of any efficacy, and finally as the inflammation gets worse, they start shifting from those conservative measures to the more intense surgical options as joint replacements, which is currently the gold standard for treatment of osteoarthritis.
As was mentioned earlier, the use of dietary supplements is commonly prescribed as an alternative medicine or natural medicine. These supplements alone account for nearly 20 billion dollars in the US sales annually as they are marketed heavily, most commonly used are chondroitin sulfate and glucosamine supplements which claim to reduce symptoms and slow disease progression, but there isn’t much research that shows how effective they actually are. As the evidence is inconsistent, it is better to go for safer treatment options like taking care of our diets and what we introduce into our bodies, which can have a great impact on our overall health.
A good diet for people with joint pain should be well balanced and provide nutrients that are rich in antioxidants and anti-inflammatories that help our bodies regenerate and heal itself from the constant stresses it handles every day. It should help you maintain a healthy weight to relieve some of the pressure on the joint as many of the people affected by arthritis might find it difficult to exercise regularly from the pain or may have deformities that limit their mobility, and that is where the diet plays a very important role in developing a better lipid profile and losing some of the stored fat along with the addition of good proteins that enhance your muscles strength and increase their bulk to support the joints better and with enough vitamins and minerals such as calcium. Calcium is required to keep the bone strong and the joints well lubricated and healthy for longer.
This is a list of foods that people with joint pain and inflammation should add to their daily meals in order to reduce the stiffness, swelling, and pain intensity:
1. Fatty fish
Omega 3 fatty acids or polyunsaturated fatty acids are a cornerstone of a good healthy diet. Not only are they excellent sources of antioxidants and anti-inflammatories that make your joint pain better and prevent further progression of the joint degeneration, but they are also beneficial for all your body systems from the brain to the heart and blood vessels.
The American Heart Association recommends having fish at least 2 times per week. Thankfully, there is plenty of variety of fish types to choose from, the most commonly known ones are salmon, tuna, trout, mackerel, and sardines. People can alternate between them to get the best benefits of those natural healthy fats throughout different meals.
2. Garlic
It has been used for ages in almost all types of dishes and is a stable ingredient in all styles of cooking. Not only does it elevate the taste of your dishes, but it is also of extreme importance to your health because of its prophylactic and therapeutic medicinal properties. It acts as a powerful anti-inflammatory and has been proven to have cancer preventive potential with significant enhancement of the immune system. When crushed, it releases sulfur containing compounds collectively called organosulfur compound (OSCs), the most commonly available is allicin or (diallyl thiosulfate) which is the active compound responsible for its biologic activity as an anti microbial and anti inflammatory by that it helps prevent further cartilage damage from arthritis.
3. Ginger
Another pungent root vegetable like garlic with a history of use that goes on for centuries. It is widely used in a ton of dishes mostly in east asian food and drinks mainly in India and china; as it has been known for treating numerous ailments from common colds, nausea, migraines, hypertension and arthritis. It also has anti cancerous properties as it contains many bioactive compounds in its oily resin within its rhizomes or roots like gingerols, shogaols, and paradols, which are the ingredients responsible for the pungent spicy aroma and are the cause of these remarkable pharmacological properties.
It can be eaten in many forms: fresh, pickled, preserved, candied, in a powder form in curry mix, ground in cakes, or even as a beverage. It exerts its anti-inflammatory activity through increasing the heat production in the body, which leads to increased oxygen consumption and lactate efflux. This thermogenic effect causes vasoconstriction independent of catecholamines production that lowers the rate of inflammatory cells, cytokines and inflammation biomarkers being influxed into the joints along with inhibiting prostaglandins and leukotriene biosynthesis. By that, it relieves the pain and reduces the swelling in both osteoarthritis and rheumatoid arthritis.
4. Broccoli
Cruciferous vegetables like broccoli, Brussel sprouts, cauliflower and cabbage have been associated with reduction in the risk of getting cancer and with great anti-oxidant and anti-inflammatory activity because they are rich sources of flavonoids like kaempferol that combats allergies and inflammation. They also contain numerous vitamins and minerals like vitamin C and vitamin K and A and calcium which is necessary for healthy bone formation and density and delaying the effects of age-related osteoporosis. More specifically, broccoli contains isothiocyanates mostly sulforaphane, which acts by suppressing lipopolysaccharides (LPS) pathway, which is a stimulus for macrophage recruitment and production of pro inflammatory cytokines by this it helps ease the inflammation and make the bone and joint stronger.
5. Dark leafy greens
Spinach, kale, chard and collard greens are all great dark green leafy vegetables that are not used enough in our everyday meals despite the fact that they are power houses filled with over 100 chemical compounds from flavonoids, phytochemicals and carotenoids that have potential pharmacological activities with the added benefit of its content of minerals , vitamins K , vitamin D , vitamin E and vitamin C that is essential for collagen production, which is a main component of the joint cartilage. These compounds have been proven to have anti-inflammatory and antioxidant properties. They also have some anti-obesity action by curbing excess food intake by inducing the secretion of satiety hormones making you lose weight easily, the most important factor in relieving the pressure off of joints and making them less liable for damage.
6. Olive oil
Not any type of olive oil is good for you the one most studied with proven benefits is high quality virgin and extra virgin olive oil which are used in abundance in the Mediterranean diet which is considered to be one of the healthiest diets out there, as it helps people live for along time with fewer chronic diseases and better overall health and quality of life. Virgin olive oil has a phenol compound named oleocanthal that has been postulated to have the same anti-inflammatory properties as the commonly used non-steroidal anti-inflammatory (NSAIDs) ibuprofen without the harmful effects the drug has on our bodies.
Oleocanthal has been shown to reduce inflammation-related disease like joint degenerative diseases, neurodegenerative disease, and heart diseases through its good content of healthy fats that raise your HDL cholesterol levels and lower the risk of developing atherosclerosis and coronary artery disease. So, adding virgin olive oil to the diet regularly is a healthy choice that benefits your heart, bone, and brain.
7. Nuts
Almonds, walnuts, hazelnuts, pistachios, and pecans are all types of nuts that are considered as great choices for snacks to enjoy instead of having the unhealthy fat rich fried snacks that are commonly used recently. Since they are toasty, crunchy, and salty, which makes them incredibly satisfying and delicious, but most importantly, they are healthy and beneficial to your body, as they are full of monounsaturated and polyunsaturated fatty acids, which lower cholesterol levels and reduce the risk of heart diseases that are associated with certain types of arthritis. They are also strong antioxidants full of vitamins E and minerals like magnesium, zinc, and calcium. Their main anti-inflammatory action comes from their abundance of omega 3 fatty acids especially alpha linoleic acid (ALA) that has been proven to lower c- reactive protein (CRP) levels and IL6, which are markers of inflammation. For all those benefits it is good to consume nuts daily but in moderation, as they are very high in calories and addictive and if salty can lead to increase in blood pressure.
8. Berries
Fruits in general are great anti inflammatories, and the more colorful they are, the more components they contain with more valuable health benefits and berries are ones of the most versatile group of fruits with a multitude of color from bright red cherries and strawberries to the dark purple raspberries and blueberries and even blackberries. All these different colors have different polyphenols most notably are the anthocyanin compounds, which have been proven in extensive studies to have antioxidant properties and anti-inflammatory activity through their role in reducing natural killer (NK) cells signal transduction and enhancing the immune system which reduces your chronic inflammation.
9. Green tea
One of the healthiest drinks available that has been in use for centuries with a great history of health benefits. It is not just good for fat burning, appetite suppressing, and losing weight, but it also is well known for its anti inflammatory activity through its rich content of polyphenols mostly epigallocatechin 3 gallate (EGCG) that suppresses the genes responsible for protein expression of inflammatory cytokines and inflammation related enzymes. Therefore, it slows down the rate of cartilage destruction and damage along with its weight loss and anti-oxidation properties. Therefore, it is wise to drink it regularly to benefit from its great effects on all body systems.
10. Dairy
When it comes to dairy, there is conflicting discussion as it was found in old research that dairy is related to higher rates of inflammation but lately in recent years the research has been shifting more towards its anti-inflammatory qualities . When it comes to dairy there are multitude of varieties in dairy products from yogurts and fat free milk , soy milk to almond and peanut milk which are very beneficial and healthy alternatives to the full fat milk which is related to more inflammation induction . dairy and its great content of vitamin D and calcium, which are essential for bone formation and strength, makes it essential for daily use. Yogurt specifically has been shown to possess anti-inflammatory powers from the probiotics it contains so it isn’t only good for your gut microbiome and in making your insulin resistance and diabetes control better, but they are also good for your joint inflammation.
Foods to avoid in arthritis
Generally speaking, if you suffer from arthritis, it is advisable to stay away from added sugars, processed food especially red meats, gluten containing food, alcohol and salty food, as they increase your inflammation and raise your CRP and IL6 levels, making your symptoms worse.
In conclusion, lifestyle modifications , weight loss , smoking cessation and a good healthy diet makes it easier to manage your joint pain and swelling and reduce your joint inflammation for longer.