Almost half of all adults will be told they have knee arthritis at some point in their lives. (source)


​When they're given this diagnosis, they are told knee arthritis is a “wear and tear” condition.


And they're told that once they have knee arthritis, this “wear and tear” will keep getting worse.



But arthritis does not actually mean “wear & tear.”


"Arth-" means joint – where two bones come together – like your knee.


And "-itis" means inflammation.


So arthritis literally means "joint inflammation."

​


What is inflammation?

Peter Attia, MD, author of Outlive: The Science and Art of Longevity, defines inflammation as "a biological response of the immune system to defend against some sort of stimulus-- usually harmful, but not always-- and to eliminate the cause of injury." (source--scroll to 5:22)


That's kind of a mouthful, so here are the important points:

  • Inflammation is not always bad.
  • In some cases, inflammation is necessary to get rid of viruses and bacteria & to repair parts of your body.
  • When inflammation persists, it is no longer helpful, and instead begins harming your body.

​

If you cut yourself, inflammation helps you heal.


The symptoms are obvious, such as redness, warmth, swelling, and/or pain.

But sometimes inflammation persists inside the body without being beneficial.


In these cases, the symptoms are less obvious.



So someone with this type of inflammation may not notice anything wrong.


This is known as chronic inflammation.


Chronic inflammation causes(!) diseases, accelerated aging, and an increased risk of dying. (source--scroll to 11:29)

What you eat may contribute to chronic inflammation.

There are countless food and diet recommendations.


For the conscientious eater, it can become overwhelming.

​

And the foods that were nutritious several decades ago may no longer be as good for you.



50+ years ago food sensitivities were rarely talked about.


But now, due to adjustments in farming practices among other changes, gluten is one example of a food that causes inflammation for people. (source)



On a recent Huberman Lab podcast, Casey Means, MD, shares this helpful insight:


"The jumping off point for anyone on the quest to better health is to eat as much real, unprocessed food from good soil as possible-- and of really any dietary philosophy they want." (source scroll to 1:26:46)

What foods are good for your knees?

When you're choosing exercises to improve your knees, they fall into two categories:


  1. Exercises to (temporarily) avoid &
  2. Exercises to perform.

​

The same is true for foods.


There are foods to avoid and foods to intentionally eat.



Here are some recommended foods to decrease inflammation:


  • Berries (like 1/2 cup of blackberries, blueberries, raspberries, strawberries)
  • Fermented Foods (like kimchi, low-sugar kombucha, sauerkraut, and vinegars)
  • Fiber-rich Plants (like asparagus, broccoli, Brussels sprouts, cauliflower, okra, and radishes)
  • Healthy Fats (like avocados or avocado oil, coconut oil, extra virgin olive oil, and ground flaxseeds)
  • Leafy Greens (like arugula, chard, collard greens, romaine lettuce, and spinach)


Note: There are cases where certain foods may cause digestive distress in some people (e.g., high FODMAP) and should be limited.

Eliminating foods may be more challenging than adding certain foods to your plate.


But the results of taking out an inflammatory food -- over several days, weeks, or months -- may yield even more significant results.

​


Consider beginning by excluding one food category from this list:

  • Alcohol
  • Dairy
  • Fried Foods
  • Gluten
  • Processed Meats (meats with additives like bacon, deli meat, hot dogs, and sausage)
  • Refined Sugars (like cane/corn syrup, table sugar/sucrose, & beverages like soda, sports drinks, sweetened coffee/tea)
  • Unhealthy Oils (like canola, corn, safflower, soybean, sunflower, and vegetable oil)

Maintaining a daily journal of what you're eating or not eating -- and how you're feeling -- can help guide you.


However, keep in mind that sometimes it's a combination of factors.

​


And not everyone is sensitive to all of the above food categories.


Changing one food choice at a time and seeking the guidance of a registered dietician may be supportive in eliminating inflammation related to food.

Key Takeaways:

  • Knee arthritis is a type of chronic inflammation.
  • Certain foods contribute to this type of inflammation.
  • Avoiding foods known to promote inflammation may decrease knee pain.

​


And here's a way to combine good food and good movement for your knees:

Let's make knee pain history!

Laurie Kertz Kelly

For personalized guidance to build Better Knees:

Schedule a free 20-minute Strategy Session.  (Find your best time here.)


Disclaimer: The information in this blog post is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, or prevent any health issue or disease without consulting with a qualified healthcare professional. The author of this blog and the website do not bear any responsibility for any actions taken based on the information provided in this blog.