Weight control is important in the care of osteoarthritis (OA), especially if the disease affects weight-bearing joints such as the knees, hips, back, ankles, or feet.
Excess body weight can contribute to OA symptoms by putting extra stress on these joints and increasing inflammation throughout the body. Research shows that even modest weight loss (e.g., 5% of body weight) can significantly reduce joint pain, improve mobility, and slow the progression of the disease.
How does weight affect joints?
- Risk of OA: People who are overweight have a significantly higher risk of developing knee OA than those of normal weight (four times higher for women and five times higher for men). This risk decreases with weight loss.
- Joint pain relief: For every kilogram of weight lost, the pressure on the knee joint is reduced by four times, meaning that the joints most affected by OA will experience less pain and stress.
What are the benefits of weight loss for osteoarthritis?
- Joint pain relief: Losing just 5% of your body weight can reduce joint pain and improve function by up to 30%.
- Improved quality of life: People who lose 10% of their body weight can experience a 50% improvement in pain and mobility, with the added benefits of reducing the need for joint replacement and overall mortality.
How to lose weight to manage osteoarthritis?
The most effective and sustainable way to lose weight is to combine a healthy diet with regular physical activity. It is important to focus on long-term habits, rather than short-term fad diets, which can be ineffective or harmful.
To lose weight, focus on consuming fewer calories and exercising regularly. Here are some steps you can take:
1. Reduce fat
Reduce saturated fat, found in cookies, whole milk, and fried foods.
Choose healthier fats, such as monounsaturated fats (e.g., olive oil, nuts) and polyunsaturated fats (e.g., fish, sunflower oil).
Bake instead of fry, choose lean meats, and add more vegetables and whole grains.
2. Reduce sugar
Sugar provides empty calories with no nutritional value. Cutting out 30g of sugar can save 470 kilojoules a day. Avoid sugary drinks and processed foods, and sweeten foods naturally with fruit.
3. Incorporate fruits, vegetables, and whole grains
They provide complex carbohydrates, vitamins, and antioxidants. Aim to eat at least five servings of fruit and vegetables a day to support weight loss and overall health.
4. Limit alcohol
Alcohol contains hidden calories. Reducing your intake may help you reach your weight loss goals faster.
5. Exercise and physical activity
Exercise plays an important role in managing OA by improving joint flexibility, reducing stiffness and supporting weight loss.
There is no one-size-fits-all approach to exercise for OA, it is often a process of trial and error to find the exercise that best suits your abilities and lifestyle. Everyone’s fitness level will be different, so start with activities that are right for you. Many people with OA prefer low-impact exercises, but high-impact exercises such as running can also be safe, if you have concerns, talk to your exercise physiologist or physical therapist.
Effective low-impact exercises include:
- Aquatic exercise: Gentle on joints while still providing resistance training.
- Strength-strengthening exercise: Builds muscles to support joints.
- Aerobic exercise: Walking, cycling or swimming improves cardiovascular health and aids in weight management.
- Moderate activity: Gardening, dancing or playing sports can also contribute to weight loss. Even small improvements in physical activity can make a big difference over time.
