Osteoarthritis (OA) is the most common type of arthritis. It occurs when the smooth, lubricating cartilage that covers the ends of bones begins to wear away at the joints (where two bones meet). This wear and tear can lead to pain, swelling, tenderness, and stiffness.
Although OA can develop in any joint, it is most common in the hands, spine, knees, hips, and feet.
Why is losing weight helpful?
If you are overweight, your risk of developing knee OA is four to five times higher than that of a normal-weight person.
Losing weight can help prevent OA and treat it if you already have it in several ways:
- It reduces the stress on your joints, like your knees and hips. The less extra weight you have to carry, the less wear and tear your body experiences. Losing just 10 pounds can reduce 30 to 40 pounds of pressure on your knees when you walk.
- It can reduce levels of inflammatory proteins. Fat cells produce inflammatory proteins throughout the body that can damage joints. Losing weight can help you lose excess fat and may reduce swelling, even in your non-weight-bearing joints.
- The benefits of losing weight can be huge. If overweight people lose 10 percent of their body weight, which is 20 pounds for a 200-pound person, they can reduce their joint pain by half.
How to Lose Weight the Right Way?
There is no ideal OA weight-loss plan for everyone. You need to find what works for you, but here are some tips to help you stay on track:
1. Keep a food diary
You should write down everything you eat for a few weeks before you make any changes to your routine. Then you’ll know what you’re really eating, not what you think you’re eating. Check back with your doctor or dietitian so you can decide where you need to improve.
2. Start with easy changes to the foods you eat
If you make too many big changes to your diet right away, you’ll be less likely to stick with it. For example, your first step might be to cut out sugary drinks like soda, sports drinks, and juice. This is a simple way to eliminate some empty calories.
3. Don’t look for a magic OA diet
There’s no such diet. Your best bet is a healthy, well-balanced diet with plenty of vegetables, some fruits, and whole grains. You can also add healthy fats (like olive oil and nuts) and protein (like fish). Try to cut back on processed foods.
4. Choose exercises that are not hard on your joints
While everyone is different, you may want to avoid activities that involve running or jumping, which can put a lot of stress on your joints. OA-friendly activities include walking, cycling, and swimming.
5. Strength training is also important.
Stronger muscles support your joints and take the pressure off them. You can try resistance bands, weight lifting, or exercises that use your body weight. Gentle stretching movements like yoga and tai chi can also help. Find something you really enjoy. Even ballroom dancing can be great exercise.
6. Make sure you’re ready
If you start a weight-loss plan before you’re really committed, you’re less likely to succeed. For this to work, you have to believe that weight loss is actually part of your treatment, just like the medications you take for your blood pressure and cholesterol.
So don’t rush into anything. Discuss your approach with your doctor and family. Think about the short-term and long-term benefits. Weight loss is always a challenge in any case. But when it comes to OA, it is one of the most powerful treatments we have.
