Inflammation produces free radicals, the cell-damaging molecules that are formed in response to toxins and natural bodily processes. The synovium (the cushion between knee joints) is as prone to free-radical damage as the skin, eyes, or any other body tissue. 

Antioxidants protect the body from free radicals. Older research from the Proceedings of the National Academy of Sciences and Clinical Rheumatology has shown that certain antioxidants may help prevent arthritis, slow the progression of arthritis, and relieve pain. Being at a healthy weight is a critical component to managing OA of the knees. 

Avoiding extra body fat doesn’t just take weight off your knees. Body fat is metabolically active, so it’s capable of producing hormones and chemicals that actually increase levels of inflammation. 

Try these calorie-controlling strategies: 

  • Dine in instead of out 
  • Eat smaller portions 
  • Avoid buying high-calorie foods 
  • Fill up half your plate with produce 

Tip: Try eating low-calorie soups as a starter to control hunger.