Knee pain caused by osteoarthritis (OA) is the most common cause of chronic disability among older adults. But only half of OA sufferers who take medication report even modest levels of pain relief, and they don’t always experience improved knee function or mobility. A team of researchers from Wake Forest University took on the challenge to find out whether lifestyle changes might produce better results—and they did. After a group of OA sufferers exercised three days a week while eating a balanced diet designed for weight loss for 18 months, pain levels fell by roughly 45% among the study participants. Knee function and mobility scores also improved by more than 40%. These results significantly outpaced the pain and mobility gains from diet or exercise alone, the study authors say. More from Prevention: The Inflammation-Reducing Habit That Could Save Your Life Although the complex mechanisms that cause OA and knee pain aren’t completely understood, the study authors suggest that weight and inflammation levels may play large roles. Inflammation is part of your body’s natural response to muscle damage, disease, and injury. But as you age—and especially if you gain a lot of weight as you grow older—your body’s inflammation levels can balloon out of control, causing not only arthritis and joint pain, but also heart disease, cancer, and even depression. But research shows diet and exercise combat both weight gain and inflammation. Among the Wake Forest study group, one marker of inflammation dropped nearly 16%, and study participants also lost an average of 23 pounds. What’s more: You don’t have to stick to a crazy diet or a rigorous workout plan to combat arthritis. The study group ate a balanced, low-calorie diet heavy on vegetables in an effort to lose 10% of their body weight, explains study coauthor Stephen P. Messier, PhD. Three days a week, they also spent one hour lifting weights and walking briskly. Thankfully, dosing your body with a good diet and plenty of exercise is your best weapon against osteoarthritis and knee pain: no prescription necessary. More from Prevention: Why Vitamin D Can’t Fix Your Osteoarthritis
