Symptoms, conditions and causes

Practical Dietary Changes for Managing Knee Arthritis

Practical Dietary Changes for Managing Knee Arthritis

If you're struggling with knee pain and arthritis, making some simple changes to your diet can go a long way in managing your symptoms.

Here are some practical tips for reducing your intake of omega-6 fatty acids and increasing your consumption of omega-3 rich foods.

Identifying and Reducing Omega-6 Sources

The first step in balancing your omega-6 to omega-3 ratio is to identify the sources of omega-6 in your diet. Some common culprits include vegetable oils, such as soybean, corn, and sunflower oil, as well as processed snacks and fried foods.

To reduce your intake of omega-6, try the following:

  • Use olive oil or avocado oil for cooking instead of vegetable oils

  • Limit your consumption of processed snacks, such as chips and crackers

  • Choose baked or grilled foods over fried options

  • Read food labels carefully and avoid products with high amounts of omega-6

Incorporating Omega-3 Rich Foods into Your Diet

In addition to reducing your intake of omega-6, it's important to increase your consumption of omega-3 rich foods. Aim to eat fatty fish, such as salmon or sardines, at least twice a week.

If you don't eat fish, you can also get omega-3 from plant-based sources, such as:

  • Flaxseeds

  • Chia seeds

  • Walnuts

  • Algae-based omega-3 supplements

You may also want to consider taking a high-quality fish oil supplement to ensure you're getting enough omega-3 in your diet. Look for a supplement that contains both EPA and DHA, the two main types of omega-3 fatty acids.

Last updated: May 23, 2024 14:09 PM