Being overweight increases the risk for developing OA. Even a little weight loss can make a difference when it comes to reducing stress on your joints, especially the knees. For every pound you lose, you remove about 4 pounds of stress from your knees.

The role of nutrition

Along with regular exercise, a balanced diet is important in helping you lose weight. Here are a few nutritional tips:

• Eat a variety of foods, focusing on a greater proportion of whole grain products, vegetables, and fruit.
• Keep your diet low in fat, saturated fat, and cholesterol — and moderate in sugars.
• Choose foods that are rich in polyunsaturated fatty acids and antioxidants. Fish such as salmon, lake trout, and albacore tuna, as well as fish oil, contain high amounts of omega-3 fatty acids.
• If you drink alcohol, do so in moderation.