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A diet that supports the knee joints is one that soothes inflammation, nourishes and moisturizes the cartilage and the tissues around it, and helps you get rid of excess pounds, because they are the worst enemy of your knees.
The knee joints do a tremendous job. When you think they just have time off because you are sitting comfortably at your desk or in front of the TV, they work in extreme conditions. It is stillness that hurts them the most! They are small and delicate, so they rebel fairly quickly, especially when you do not remember to hydrate your body and do your daily activities.
Knee pain – why do you need to lose weight?
Each kilogram of body weight loads the knee with a force of 5 kg. Thus, 10 kg of excess weight is an additional increase in the load of each of them by 50 kg – try to pick up an object of this weight and you will see what you are exposing their delicate structure to. Importantly, he is overloaded not only when he is lifting, but also – maybe even more – when he does nothing. Then the protective synovial substance dries up and friction occurs as soon as you move. The pond is deteriorating.
Knee pain – how to protect them every day?
- Avoid going down stairs. Contrary to climbing, this activity puts extra strain on them, especially the kneecap.
- Don’t sleep with your legs straight – put a soft roller under your knees.
- Go for natural relief of inflammation: compresses made of cabbage leaves, burdock or freshly grated horseradish (wrapped in gauze) will help. It really works!
Knee pain – what to eat?
The daily diet for your knees should include:
- vegetables and fruits. Recommended: carrots, cabbage, cucumbers, leek, broccoli, parsley, beetroot, celery, leek, sprouts, blueberries, cranberries, strawberries (also frozen), citrus fruits, rosehips. They are sources of antioxidants (including beta-carotene, vitamin C, flavonoids). They prevent the development of degeneration and delay the aging of the joints. Vitamin C is also necessary for the production of collagen, which builds cartilage, improves the condition of connective tissue and is responsible for the strength of joints and tendons. Thanks to it, they become more resistant to damage.
- sea fish, rapeseed and linseed oil and olive oil. Like garlic and onions, they soothe inflammation. They are a rich source of omega-3 fatty acids, which improve joint mobility. Fatty fish also provide vit. D, which facilitates the absorption of calcium and has anti-inflammatory properties.
- dairy, which is a source of wholesome protein – the building block of cartilage. Dairy is also the most important source of calcium, which together with phosphorus builds bones and teeth.
- whole grain products that, thanks to fiber, help to get rid of excess kilograms and metabolic products.
- green tea. It is rich in polyphenols that repair damage to cartilage.
If you want to support the functioning of the osteoarticular system, you can try the New Zealand freeze-dried green mussel dietary supplement, which is available from Medonet Market in a two-pack.
Knee pain – what to avoid?
The list of non-recommended products includes mainly:
- chips, ready-made soups, etc. Preservatives and enhancers have a destructive effect on the joints.
- alcohol and caffeinated drinks reduce protein digestibility and wash out calcium and other elements (if you have strong coffee or tea, then not immediately after a meal).
- red meat (more than once a week) – promotes inflammation.
You can read more about knee pain and its causes, as well as other ailments in mature and elderly people, in the health magazine Żyj Better (on sale with Fakt every Wednesday).
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