Five Ways to Help Reduce Knee PainLisanne Wellness Center
Chronic knee pain can occur due to various factors. Dislocation in the knee, arthritis, bad posture, chronic inflammation, baker’s cyst, and bursitis could be why you may be experiencing knee pain. Depending on the intensity of the pain, medication and exercises are usually recommended to lower pain and minimize discomfort. But with small dietary changes you can reduce the number of pain medications you are taking for your knee pain. Sometimes, the solution to knee pain can be as simple as making a few changes in the diet and losing weight.
Our functional medicine experts at Lisanne Wellness Center recommend the following to lower knee pain.
Five strategies that help reduce knee pain
- Losing weight
- Follow clean eating practices
- Add more anti-inflammatory foods
- Include healthy fats
- Eat the rainbow
Losing weight: Losing excess body weight can bring a significant reduction in knee pain for overweight individuals. According to the Harvard Health Publishing, a person weighing 200-pounds exerts 300 pounds pressure on his knees at every step. The pressure on the knees increase three to four times with activities like climbing stairs or squatting to tie a shoelace. So, losing pounds does count as a significant step in pain relief. If you maintain a healthy body weight, it eases the stress on your joints. At Lisanne we offer a range of weight loss programs that suits your needs.
Clean eating: Clean eating means to choose foods that are less processed, wholesome, and free of additives and inflammation-causing compounds. Eating refined food products such as pasta, bread, and crackers builds chronic inflammation which affects your joints. It includes foods that contain gluten too. People with gluten sensitivity or intolerance cannot digest gluten proteins and as a result are vulnerable to inflammation. Pain in joints and knees are among the common symptoms of gluten intolerance.
If you are concerned that you may have gluten intolerance, you can get it tested at the convenience of your home. Our simple and convenient at home Gluten Testing kit can help detect gluten issues with accuracy.
Anti-inflammatory foods: Chronic inflammation is the root cause of many health conditions. Choose foods that fight inflammation such as salmon, walnuts, halibut and tuna that provide plenty of omega-3 fats that help fight inflammation. Fresh vegetables, colorful fruits such as berries, vitamin C rich citrus fruits contain anti-inflammatory compounds that help relieve knee pain. By making healthy food choices, you can bring a significant change in the intensity of the pain. At Lisanne Wellness Center we offer Telewellness services that enable you to get in touch with our nutrition experts via phone consultations. Get expert guidance on foods to avoid and eat in an anti-inflammatory diet plan through our nutrition consultations. You will get weekly meal plans along with a checklist of items to avoid such as processed foods, gluten-rich foods, sugary foods, and pastries.
Healthy fats: The choice of fats is crucial to improving knee and joint health. Trans fats, omega-6 rich fats like soybean oil, canola oil, and other vegetable oil contribute to knee pain. Instead of these fats choose healthy alternatives like coconut oil, omega – 3 rich fats for cooking. Consider including an omega-3 supplement such as Vitagenis OmegaPure Rx for knee health. Taking 3 -4 grams per day of omega-3 fats helps reduce inflammation and support the health of your knees.
Eat the rainbow: The more colorful your plate, the better is your health. The idea is to eat a variety of produce and to ensure that you don’t eat the same vegetable or fruit in a week, we encourage eating from all colors of the rainbow.
Lisanne Nutritionist Support
The basis of our meal plan is simple; follow clean eating practices, and include plenty of fresh vegetables, and fruits, along with healthy fats. We will be happy to support and guide you through phone and in-person to improve your knee and joint health. Call Lisanne Wellness Center at 713 461 9355 to schedule your consult today.