Archive for the ‘Weight Loss’ Category
Osteoarthritis linked with obesity
Studies have shown that knee osteoarthritis is 4 to 5 times more prominent in obese individuals. Knee osteoarthritis is caused by the breakdown of cartilage in a joint. By losing weight and reducing the stress placed on the joint, it is possible to slow the cartilage destruction. For every 10lbs of weight lost it is possible to reduce the strain on the joint by 30-50lbs. Weight loss can cause a staggering reduction in pressure and can decrease knee pain immensely.
Low impact exercise routines reduce the joint stress associated with body weight, while allowing you to lose weight. Start slow with a workout that challenges you, yet does not cause pain. Proper diet and exercise can provide the necessary jumpstart to a knee pain free lifestyle.
Buffalo Wings
I’m overweight and my knees hurt. I know what I have to do. I know what I should do. And sometimes I do. Sometimes I eat right, and exercise, and stretch. And sometimes I watch football, drink beer, and eat buffalo wings. I have a weakness for wings, and my knees pay the price.
My knees aren’t that bad, and I’m not that overweight. Yet. But my clothes are tight, and I “feel” my knees more than I am accustomed to. I understand that being overweight leads to knee pain. For every extra ten pounds I carry the stress my knees feel increases by 40 pounds. An extra 40 pounds of stress every step I take. I am 40 years old and I know that the more stress I put on my knees now will diminish my quality of life down the road.
Im trying something new. Snacking with a purpose. Instead of waiting until cravings start distracting me, I eat some fruit, or vegetables or almonds around 3:00pm when I get hungry, sleepy, and crabby. I’m sure all three are related. But the healthy snacks help chase away all three. Also I’m less likely to go back for seconds (and dare I admit sometimes thirds) at dinner. I’ll let you know if the new strategy works.
I know fruit and vegetables aren’t as instantly gratifying as anything fried, but I work in the arthritis field. I know what my future holds if I continue doing what I’m doing.
Salmon
Salmon contains an anti-inflammatory fat called omega-3. Omega 3 Fatty acids have been shown to help with conditions such as coronary disease, cancer, rheumatoid and osteoarthritis. Wild salmon (from Alaska) is believed to contain more Omega 3s than farm raised salmon.
So salmon instead of steak the next time you’re out. Your knees, heart, and waist line will all thank you.
Salad
Sigh. Salad. I know. Every time it comes to changing your diet salads are always a recommendation. Why can’t it be lobster, or steak, or chocolate milkshakes?
Salads are always recommended for healthy eating because they are good for you. Spinach, dark green lettuce, tomatoes, celery, carrots, and radishes are rich in Vitamin C and other antioxidants. These are nutrients that reduce swelling, as well as offer a host of other healthy side effects.
Eating salads can help reduce swelling and reduce the amount of weight you are carrying around. The less you weigh the better your knees will feel. So make salads as much a part of your knee osteoarthritis treatment program as medications and physical therapy. What’s easier, eating a salad or figuring out how much your prescription co-pay should be if your deductible hasn’t been met?
Olive Oil
Olive oil is used throughout the world in cooking, cosmetics, soaps, lamp oil, and pharmaceuticals. The oleic acid contained within olive oil is an anti-inflammatory agent. Research has shown that people who eat more oleic acid have lower blood sugar and better insulin function. Also there is a lot of data available that explains consumption of olive oil can have a healthy effect on the heart by regulating cholesterol.
Olive oil and garlic for your knee OA or NSAIDs and surgery? Your choice.
- Cherries
Researchers believe that the anthocyanins in cherries have a significant impact in relieving joint and muscle pain. Cherries are also rich in antioxidants, and can help reduce inflammation. Cherries are available all year and are awesome. Who doesn’t like cherries? Why take cherry-flavored medicine to treat your knee osteoarthritis, skip the script and just start eating healthier.
Cruciferous Vegetables
Cruciferous vegetables include but are not limited to: brussels sprouts, cabbage, bok choy, broccoli, cauliflower, kale, watercress, rutabaga, turnips, and mustard. These vegetables are referred to as cruciferous because their flower petals are arranged in a cross shape (crucifer means cross-bearing). They are high in antioxidants and sulfur. Our bodies use sulfur to produce its own antioxidants. So eat your veggies and postpone or avoid knee osteoarthritis surgery. Seems like a reasonable trade.
blueberries
Blueberries are a great source of vitamin C which helps promote a healthy immune system, they are a good source of fiber which aids in digestion, and are a good source of manganese which helps bones and assists in metabolizing proteins, carbohydrates, and fats.
Blueberries also have antioxidant properties which helps fight cancer, cardiovascular disease, Alzheimer’s and reduce inflammation associated with knee osteoarthritis. However it is important to remember that blueberries lose a lot of their nutritional value when served with milk. Milk interferes with antioxidants, so make sure you don’t eat your blueberries with milk, ice cream, or yogurt.
- Turmeric
Turmeric is known for its antiseptic and anti-inflammatory properties. It is used as a key ingredient in indian, persian, and thai dishes, as well as being a primary component in curry powder.
Turmeric’s health benefits are numerous. It has been used to treat skin conditions, different types of cancer, disinfect wounds, and has even helped treat depression. It has been used in India for over 2500 years. Why take drugs to reduce the inflammation associated with your osteoarthritis of the knee? Turmeric is safe, inexpensive, and doesn’t require a co-pay.
Ginger
Ginger can reduce swelling and the pain associated with osteoarthritis, it can reduce cholesterol, and thin blood. It has also been used to fight constipation, seasickness, morning sickness, and colic. Ginger tea has been used for years as a folk remedy to cure the common cold. It is recognized as safe by the FDA and is sold as an unregulated dietary supplement.