Fat Knees: 7 Steps to Healthier Knees and Improved Overall Fitness
The first step to improving your health is getting rid of excess body fat. There are many ways to do it, but if you want to get results fast, then the best way is with a high intensity exercise program like weight training or even cardio. But there’s another option – one that requires less time and effort, yet still provides results: eating healthy foods regularly.
That’s right! You don’t have to spend hours doing strenuous exercises every day; you just need to eat healthier food and you’ll see improvements in your overall health within days.
But how exactly does this work? How do you eat better without going out and buying expensive supplements?
Well, here’s where our experts come in. They’ve done extensive research into all these questions, so they’re qualified to give advice on how to improve your health at home. So let’s take a look at their recommendations…
1) Eat More Whole Grains
Whole grains contain fiber, which helps keep you full longer and keeps blood sugar levels stable. Fiber also slows down digestion and absorption of other nutrients in food, making them easier to absorb. These benefits make whole grain foods good for preventing constipation, bloating, gas, diarrhea and other symptoms associated with indigestion.
The best sources of whole grains are breads, pasta, tortillas, oats and other cereals (make sure the label says 100% whole grain to ensure it contains whole grains and no refined carbs).
Try throwing a large handful of dried oats into water the night before and having it for breakfast or putting a spoonful of wheat germ on your salads and fruit to increase their health benefits. When eating whole grain bread, look for ones with at least 2 grams of fiber per slice and try to find whole wheat pasta over white pasta.
2) Eat More Low-Fat Dairy Products
Dairy products like milk, yogurt and cheese are excellent sources of calcium, which is key for building strong bones and preventing conditions like osteoporosis in the future. Low-fat or skim milk is a better choice than whole milk since it contains less saturated fats. Try making grilled cheese sandwiches with light cheese to decrease the fat content even more.
Yogurt can help improve digestion of food and reduce symptoms of lactose intolerance in those who suffer from it. Eating low-fat or non-fat yogurt is a good idea for people who don’t like the taste of it initially.
Sources & references used in this article:
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Effectiveness of aquatic exercise for obese patients with knee osteoarthritis: a randomized controlled trial by JY Lim, E Tchai, SN Jang – Pm&r, 2010 – Elsevier
Weight loss: the treatment of choice for knee osteoarthritis? A randomized trial by R Christensen, A Astrup, H Bliddal – Osteoarthritis and Cartilage, 2005 – Elsevier
Higher fat mass is associated with a history of knee injury in youth sport by CM Toomey, JL Whittaker, A Nettel-Aguirre… – … & sports physical …, 2017 – jospt.org
Strategies for the prevention and management of osteoarthritis of the hip and knee by JWJ Bijlsma, K Knahr – Best practice & research Clinical rheumatology, 2007 – Elsevier
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Tackling obesity in knee osteoarthritis by AE Wluka, CB Lombard, FM Cicuttini – Nature Reviews Rheumatology, 2013 – nature.com