Researchers study if diet and exercise can prevent knee osteoarthritis

From health.yahoo.com

Stopping knee pain before it starts

INDIANAPOLIS (WISH) — Osteoarthritis may sound like just another part of getting older. However, for millions of women, it can mean years of knee pain, stiffness and losing the simple ability to get up, get out and keep moving.

The CDC says about 33 million US adults have osteoarthritis. This condition is the leading cause of disability among adults. It's the third most common diagnosis for inpatient hospital stays, and women are more likely than men to develop it, especially after age 50. Now, a research study is asking a different question: what if some of that damage could be stopped before the pain even starts?

Inside the gym, women are pushing, lifting and walking toward better health. However, there's a lot more riding on these reps than just a number on the scale or blood test results.

"Finding out that my cholesterol was high. I had grandchildren coming, so that was huge for me was realizing that, you know, I wanna be around for them, and I want to be able to do things with them," Linda Whitlow said.

"Women are about, almost two times more likely to develop knee osteoarthritis than men are," Shannon Mihalko, PhD, Behavioral Psychologist at Wake Forest University said.

That's why study participants Linda Whitlow and Laura Cauble have made a four-year commitment to finally break the cycle.

"What I need is follow-up, and this is a four-year program, and I thought if they're gonna weigh me once a week for four years, I'm gonna keep it off," Cauble said.

"We're now looking at whether we can use exercise and diet in people who are overweight and obese to try to actually prevent knee OA from developing," Mihalko said.

OA occurs when the tissues in the joint become inflamed, and the loads on the joint are excessive, resulting in degeneration of the cartilage and surrounding tissue. The result is pain, swelling and loss of motion.

The Wake Forest researchers said losing just one pound can take about four pounds of pressure off your knee with every step you take, adding up to thousands of pounds less stress over the course of a day.

"We found that we can have even more profound impact with 10 percent weight loss," Mihalko said.

What's more important is you keep the weight off, according to other experts. They said the hope is to change how we think about osteoarthritis, not just treating the damage after it happens but helping women prevent it in the first place.

Health experts said one thing many people don't realize is that your knees absorb forces equal to three to six times your body weight every time you walk or climb stairs. Researchers said that's why even modest weight loss and regular exercise can make a big difference in protecting joints over time.

https://health.yahoo.com/conditions/musculoskeletal/arthritis/osteoarthritis/articles/researchers-study-diet-exercise-prevent-001554030.html 

A New Study Links Everyday Foods to Rheumatoid Arthritis Flares

From mensjournal.com

Medical experts break down how your daily food choices directly impact joint stiffness and unexpected autoimmune flare-ups 

Rheumatoid arthritis is a chronic autoimmune disease where the immune system mistakenly attacks the lining of the joints, causing painful inflammation, swelling, and potential bone damage. The inflammation can also damage other parts of the body as the immune system turns against its own tissues. While there is currently no cure, a recent review published in Nutrients reveals a direct link between what you eat and the symptoms you experience.

Changing your diet cannot replace conventional rheumatoid arthritis medications like DMARDs, NSAIDs, or corticosteroids, but adjusting your daily meals can help manage systemic inflammation and improve overall well-being.

“The study suggests that people with rheumatoid arthritis (RA) may benefit from an eating pattern that provides more omega-3 fats and antioxidant-rich nutrients, while limiting an excess of omega-6 fats,” says Jamie Schwartz, RD, LDN, who was not involved in the study. “In practical terms, that could mean putting foods such as fatty fish like salmon, sardines and mackerel, along with walnuts, flaxseeds and chia seeds on the menu regularly. Colourful fruits and vegetables, which provide nutrients such as carotenoids and vitamin E, are also consistent with the study’s findings.”

The Simple Foods That Worsen Joint Pain

The review also found that eating high amounts of processed carbohydrates and added sugars can actively worsen inflammation throughout the body. Using an anti-inflammatory eating plan works as a supportive, complementary tool alongside standard medical care to boost your daily quality of life.

However, while food choice helps reduce inflammation, it is crucial to recognize that diet will not replace medical treatments altogether. There is currently no evidence that changing your meals can safely take the place of disease-modifying medication.

How to Tell If a Specific Food Is Triggering Your Flares

Pinpointing individual food triggers can be tricky because RA flare-ups stem from many different culprits beyond food sensitivities. Factors like rising stress levels, sudden illness, and poor sleep can all cause symptoms to spike.

“To determine if certain foods are difficult to digest for you, and therefore trigger a flare, keep a food and symptom record, but make sure you track everything that you are feeling,” says Alexia Beauregard, MS, RD. “How are you sleeping? What is your stress level, and how are you managing your stress? Do you feel like you are getting sick with something like a cold? Another option is to eat a very simple, basic diet for one or two weeks of food that is easy for you to digest.”

Beauregard suggests choosing a calm week when your life is predictable, and you’re not sick, to test foods you suspect are problematic. Food sensitivity reactions are dose-dependent, meaning you might need to eat the food several times over a few days before your body reacts.

Why Food Choice Is a Powerful Companion, Not a Magic Cure

At the same time, keep your expectations grounded regarding what diet can prove. Eating an anti-inflammatory meal plan is a supportive lifestyle choice rather than an instant remedy for painful flare-ups.

“The study actually doesn’t establish food sensitivities as a cause of individual flares. It found correlations between overall nutrient intake and measures of disease activity at a single point in time, says Schwartz. “Because it was cross-sectional, it cannot establish that eating a particular food caused inflammation to rise or fall. The authors themselves call for randomized controlled studies to establish whether dietary changes actually produce these effects.”

The ultimate takeaway is that filling your plate with anti-inflammatory whole foods supports your overall health and can help calm systemic inflammation, but your prescribed treatments remain the primary defence against joint damage.

Sources

• Deseatnicova, E.; Covaliov, E.; Deseatnicova, O.; Siminiuc, R.; Rezus, E.; Groppa, L. Impact of Nutritional Diet Therapy on Rheumatoid Arthritis Disease Activity. Nutrients 2026, 18, 517. https://doi.org/10.3390/nu18030517

https://www.mensjournal.com/health/new-study-links-everyday-foods-to-rheumatoid-arthritis-flares

Nearly 10,000 patients reveal what works best for knee arthritis pain relief

From sciencedaily.com

A major analysis of 139 clinical trials involving nearly 10,000 people suggests that some of the simplest treatments may work best for knee osteoarthritis. Knee braces ranked highest overall for reducing pain, stiffness, and mobility problems, while water-based therapy was especially effective for pain and regular exercise consistently improved both pain and physical function. More high-tech approaches, including ultrasound, generally performed worse.

Knee braces, water therapy, and exercise may be among the most effective drug-free options for people with knee osteoarthritis, according to a large analysis published in the open-access journal PLOS One. The research was led by Yuan Luo of the First People's Hospital of Neijiang, China.

Knee osteoarthritis (KOA) is a widespread joint condition that affects millions of older adults. It can cause persistent pain, stiffness, and difficulty moving the knee, sometimes making everyday activities much harder.

Many patients are treated with anti-inflammatory medications, but these drugs can carry gastrointestinal and cardiovascular risks. That has increased interest in treatments that can relieve symptoms without relying on medication.

An analysis of 139 clinical trials found that knee braces, water-based therapy, and exercise were among the most effective drug-free treatments for knee osteoarthritis. Knee braces ranked particularly well, while ultrasound was consistently one of the least effective options. Credit: Shutterstock

Researchers Compare 12 Knee Osteoarthritis Treatments

To determine which non-drug therapies appear to work best, the researchers analysed evidence from 139 clinical trials involving nearly 10,000 people.

The studies evaluated 12 different approaches, including laser therapy, electrical stimulation, knee braces, insoles, kinesiology tape, water-based therapy, exercise, and ultrasound.

Rather than examining each treatment separately, the team used a network meta-analysis. This method allows researchers to compare multiple therapies across many different trials and estimate how each one performs relative to the others.

Knee Braces Perform Particularly Well

Knee braces ranked highly across several important measures. They were associated with reductions in pain and stiffness as well as improvements in physical function.

Hydrotherapy, which involves exercises or treatments performed in warm water, was especially effective for reducing pain. Regular exercise also produced consistent benefits, helping improve both pain and physical function.

Some more technologically advanced treatments also showed promise. High-intensity laser therapy and shock wave therapy produced benefits in certain areas.

Ultrasound, however, repeatedly ranked near the bottom of the treatment comparisons.

Simple Treatments May Have an Advantage

The findings suggest that relatively simple and accessible therapies may be among the strongest options for managing knee osteoarthritis without medication.

The researchers caution that the rankings are not definitive. The 139 studies differed in how they were designed; some involved relatively small groups of participants, and treatment durations varied considerably. Those differences can make it harder to precisely determine which therapy is truly best.

Even with those limitations, the authors concluded that physical therapies appear promising for KOA and could provide useful alternatives to anti-inflammatory medications.

Future research will need to investigate whether combining treatments produces even better results. Researchers also want to determine which approaches provide the greatest benefits relative to their cost.

The authors add: "Knee braces, hydrotherapy, and exercise are the most effective non-drug therapies for knee osteoarthritis. They reduce pain and improve mobility without the gastrointestinal or cardiovascular risks linked to common pain medications. Patients and clinicians should prioritize these evidence-based options."

"Our analysis of nearly 10,000 patients reveals that simple, accessible therapies like knee bracing and water-based exercise outperform high-tech options like ultrasound. This could reshape clinical guidelines to focus on safer, lower-cost interventions."

Journal Reference:

1. Xiao Chen, Yuanhe Fan, Hongliang Tu, Yuan Luo. Clinical efficacy of different therapeutic options for knee osteoarthritis: A network meta-analysis based on randomized clinical trials. PLOS One, 2025; 20 (6): e0324864 DOI: 10.1371/journal.pone.0324864

https://www.sciencedaily.com/releases/2026/09/260913082208.htm

7 High-Protein Foods That Can Reduce Inflammation

From verywellhealth.com

Key Takeaways

• Some high-protein foods can also provide nutrients and compounds that may help reduce inflammation.
• A balanced anti-inflammatory diet can include both animal- and plant-based protein sources.
• Eating protein-rich, anti-inflammatory foods may support muscle repair, immune function, joint health, and exercise recovery.

Getting enough protein and eating anti-inflammatory foods are important for good nutrition. Chronic inflammation can lead to arthritis, inflammatory bowel syndrome (IBS), cancer, and Alzheimer’s disease. Protein plays a key role in blood clotting, immune response, and muscle repair.

The good news: You don’t have to pick one nutritional benefit over the other. Here are seven high-protein foods that also help reduce inflammation.

1. Tuna

Alexandr Kolesnikov / Getty Images

25.4 grams of protein per 3-oz serving

Tuna and other cold-water fatty fish are a great source of omega-3s. These fatty acids have anti-inflammatory properties that might help lower the risk of certain cancers, rheumatoid arthritis, and dry eye disease.

“Anti-inflammatory foods contain naturally occurring compounds such as fibre, antioxidants, and healthy fats that help to calm our immune systems and reduce cellular irritation,” Kristin Eis, MS, RDN, registered dietitian at Henry Ford Health in Detroit, told Verywell in an email.

Both fresh and canned tuna provide these anti-inflammatory benefits. Canned tuna is an affordable, shelf-stable, high-protein option that you can eat as a quick meal on the go.

2. Salmon

A serving of salmon typically has no carbohydrates to spike blood sugar.

HUIZENG HU / Getty Images

16.8 g protein per 3-oz serving

Like tuna, salmon is a nutritious fatty fish to include in your anti-inflammatory, protein-maxxed diet.

“Salmon is an excellent source of high-quality protein and is rich in omega-3 fatty acids that can help reduce inflammation throughout the body,” Eis said.

Inflammation contributes to heart disease risk, so heart health organizations recommend that people add more omega-3-rich foods, specifically fatty fish, to their diets. A 2021 study showed that eating a diet rich in salmon—two servings per week—lowers cardiovascular disease risk for people with prior heart problems.

3. Sunflower Seeds

Sorin Amanar / 500px / Getty Images

4.88 g protein per 1-oz serving

Sunflower seeds contain antioxidants that provide anti-inflammatory benefits. If you want to add these seeds to your diet, try mixing them into salads or eating a handful as a snack.

Eating healthy fats from seeds, nuts, and fatty fish along with fibre and polyphenols from plant foods creates a solid foundation for a healthy, anti-inflammatory eating pattern, according to Diana Guevara, MPH, RD, a nutritionist supervisor at UTHealth Houston.

4. Almonds

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6 g protein per 1-oz serving

Almonds are a crunchy, versatile nut you can enjoy as a snack or turn into butter for a protein-packed sandwich spread.

A recent study showed that people with obesity who ate 2 oz of almonds per day had improved inflammation markers after six weeks. A previous study showed that the same amount of almonds lowered intestinal inflammation after 12 weeks in people who started the study with elevated inflammation.

5. Black Beans

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7.5 g protein per 1/2 cup serving

U.S. Department of Agriculture FoodData Central. Beans, black, mature seeds, cooked, boiled, without salt.

Black beans offer significant anti-inflammatory and antioxidant effects. Use these or other beans in veggie burgers, chili, or tacos to add extra protein to these meals.

Legumes, like black beans, edamame, and lentils, are great for people who want plant-based protein sources that are also high in fibre and polyphenols, Guevara said.

6. Firm Tofu

HUIZENG HU / Getty Images

9.16 g protein per 3-oz serving

Tofu is another plant-based protein that works well in a variety of meals, like stir-fries and scrambles. You can also use silken tofu in desserts, but this variety contains less protein—only about 5g per 3oz serving.

“In addition to being a versatile, high-protein food, it contains compounds called isoflavones that can help lower harmful inflammatory chemicals in the body,” Eis said.

7. Guava

Murilo Gualda / Getty Images

2.8 g protein per two small guavas

Guava offers more protein than most fruits, and research shows that it has anti-inflammatory properties. You can eat guava raw, add it to smoothies, or cook with the sweet fruit.

Guava and the other items on this list are great for anyone who wants to consume protein while lowering inflammation.

“Maintaining a diet rich in high-protein, anti-inflammatory foods helps your body build and repair muscle while also lowering harmful inflammation and swelling. These foods can also improve joint health, support immune function, and aid in recovery after exercise,” Eis said.

https://www.verywellhealth.com/high-protein-foods-that-can-reduce-inflammtion-12062766