1. Cut Extra Calories
Your knees will feel better if you keep your waistline trim. When you drop those extra pounds, you’ll put less stress on your joints. A good way to lower your calorie count: Take smaller portions, avoid sugary foods and drinks, and eat mostly plant-based foods.
2. Eat More Fruits and Veggies
Feel free to eat plenty of these. Many are loaded with antioxidants — substances that can help protect your cells from damage.
Some antioxidants, found in fruits and veggies like apples, onions, shallots, and strawberries, may also help reduce joint inflammation and pain.
3. Add Omega-3 Fatty Acids
Omega-3s may help relieve your joint pain and decrease morning stiffness. They work by reducing inflammation in your body.
One easy way to add them to your diet is to eat two 3-ounce servings of fatty fish each week. Some of the best sources of omega-3s are trout, salmon, mackerel, herring, tuna, and sardines.
4. Use Olive Oil in Place of Other Fats
One study shows that a compound in olive oil, called oleocanthal, has the same anti-inflammatory effects as ibuprofen. Olive oils with the strongest flavor have the highest amount.
To add olive oil to your diet without extra calories, use it in place of other fats, such as butter.