Osteoarthritis is one of the most common musculoskeletal diseases worldwide, seriously affecting the quality of life of millions of people. The disease usually occurs in adults and the elderly, but today it tends to be younger due to many risk factors, of which weight gain and obesity are the most alarming factors.
Body weight is a factor that directly affects the progression of osteoarthritis, especially osteoarthritis. According to research, each kilogram of excess weight can create 4 times more pressure on the knee joint when walking. This means that if you are 5 kg overweight, the knee joint has to bear an additional 20 kg of force with each step.
The increase in weight leads to many consequences for overall health, in which joint diseases leave long-term consequences, pain, and limited mobility. When your weight exceeds the allowable threshold, the pressure on joints such as the knees, hips and spine increases, leading to premature wear and increased inflammation. At the same time, excess fat in the body also acts as a source of chronic inflammation, negatively affecting the joints.
What are the top measures to maintain a reasonable weight and effectively control osteoarthritis?
Maintaining a reasonable weight not only helps prevent and control osteoarthritis but also contributes to improving the overall quality of life. Effective weight management requires the coordination of many factors: from diet, exercise, behavioral changes to professional medical support.
Here are the top 3 measures that can help you:
1. Healthy diet
Diet plays a key role in weight control and osteoarthritis. A reasonable diet needs to meet two main goals: controlling calories and reducing inflammation.
You can achieve this through the following measures:
Foods to eat
- Fresh fruits and vegetables: Rich in vitamins, antioxidants and fiber, help reduce inflammation and create a feeling of fullness.
- Whole grains: Barley, oats, brown rice… help maintain stable blood sugar, reduce fat accumulation.
- Good fats: Omega-3 from salmon, sardines, flaxseeds, walnuts help naturally fight inflammation in joints.
- Lean protein: Chicken, fish, beans, eggs… provide protein to help maintain muscle without causing fat accumulation.
- Yogurt and calcium-rich foods: Help maintain bone density, limit osteoporosis combined with arthritis.
Foods to avoid
- Fast food, fried food: Rich in saturated fat and empty calories, easy to gain weight.
- Refined sugar: Stimulates inflammation, increases the risk of metabolic diseases.
- Carbonated drinks, alcohol: Disrupt metabolism, increase inflammatory responses and excess calories.
- White starch: White rice, white bread have a high glycemic index, quickly turning into excess fat.
Recommended eating patterns
- Mediterranean Diet: Based on fresh foods, good fats, very effective in reducing inflammation and controlling weight.
- DASH diet (Dietary Approaches to Stop Hypertension): Good for people with arthritis with high blood pressure, reduce salt, sugar and saturated fat.
- IF (Intermittent Fasting) mode: Intermittent fasting can be suitable if personalized and properly guided.
Eat scientifically
- Eat on time, chew slowly, do not skip meals.
- Prioritize cooking at home to control nutritional composition.
- Track food portions by writing down or using a nutrition app.
- Do not eat late at night and limit unnecessary snacking.
2. Increase physical activity
Exercise not only helps lose weight but also improves joint function, strengthens muscles that support joints and reduces pain.
Improve joint function, reduce pain.
Types of exercise suitable for people with osteoarthritis:
- Brisk walking: Safe, easy to do, helps burn calories and improve endurance.
- Swimming or hydrotherapy: Water reduces body weight impact on joints, very good for people with joint pain.
- Riding a stationary bike: Improves circulation, reduces back and knee pain.
- Yoga or Pilates: Increases flexibility, reduces stiffness and supports mental health.
- Light resistance exercise: Increases muscle strength around joints, reduces pain and stabilizes joints.
Exercise frequency and intensity
- Minimum goal: 150 minutes/week of moderate exercise or 75 minutes/week of vigorous exercise.
- Split time: Exercise at least 30 minutes a day, 5 days a week.
- Warm up and cool down: Always warm up gently before exercising and stretch after exercising.
- Listen to your body: Stop if your joints are very painful or red and swollen.
3. Healthy living habits
Daily behaviors also have a significant impact on maintaining weight and controlling arthritis. These include:
- Sleep and stress management
- Get 7–8 hours of sleep each night: Helps regulate hormones that control weight and restore joints.
- Reduce stress: Chronic stress increases cortisol, leading to fat storage and increased inflammation.
- Meditation, deep breathing, listening to relaxing music: Effective psychological support methods.
- Limit stimulants
- Avoid alcohol and tobacco, which aggravate inflammation and hinder the ability to function properly.
