Weight Loss for Joint Pain

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Joints form the connections between bones. Any damage to them – from either disease or injury – can interfere with movement and cause discomfort.

Joint pain usually builds up over several years when the cartilage becomes brittle, so the joints can no longer move smoothly or easily.

There are many conditions that can lead to painful joints, such as osteoarthritis, rheumatoid arthritis, bursitis, gout, strains, sprains, and other injuries.

Osteoarthritis, which affects one in 11 Australians, is a chronic condition caused by worn down cartilage in the joints.

This causes the bones to rub together resulting in its painful symptoms. It largely affects the hands, spine, hips, knees and ankles.  

Weight gain can cause joint pain because excessive weight puts added stress on weight-bearing joints, such as the hips, knees, and ankles. When you carry extra weight, your joints have to work harder to support your body, which can lead to increased wear and tear on the joints over time. This can result in joint pain, stiffness, and inflammation.

Carrying extra weight can also make existing joint problems worse. For example, if you have knee pain due to a previous injury, carrying excess weight can exacerbate the pain and increase the risk of further damage to the knee.

Your weight is of particular importance when it comes to your risk of joint pain, as well as in the management of the condition once you have it. It is estimated that 50 per cent of people develop OA due to being overweight or obese, and given nearly two-thirds of Australian adults are just that – that’s a whole lot of people at risk of achy joints. Indeed, being overweight or obese is the single most important risk factor for knee OA – people who are obese are twice as likely to develop OA in the knee compared to people who aren’t.

There are many benefits of weight loss for hip and knee OA in particular, with international guidelines recommending weight loss as a core treatment. Consider this: it’s estimated that every kilo of excess weight we carry puts an extra load of four kilos on our knee joints. So it makes sense that losing even a small amount of weight can help relieve pressure on your joints, reduce pain and assist in preventing further damage.

Keeping off excess weight is a priority for those suffering from chronic joint pain, so ditching the obvious offenders – such as food high in sugars, saturated fats and unhealthy oils – is key. You can also reduce foods that may contribute to inflammation. Really try to reduce the following:  

• Refined carbohydrates. Highly refined, highly processed carbohydrates in snack foods and baked foods should be limited as they usually come with additional sugar, salt, and fat.  And where possible, high glycemic index foods such as white flour based-products (like white bread), and white rice, and many processed cereals should be swapped for wholegrain varieties such as wholemeal bread, brown rice and less processed cereals.
• Alcohol. Experts recommend no more than two standard drinks a day. However, you could only drink a maximum of 7 standard drinks a week on TWD, i.e. 1 a day, assuming you eat no other indulgences which is probably not realistic. Alcohol is considered an indulgence and comes from your allowance of indulgence or discretionary foods. It’s best to limit alcohol or omit it altogether.
• Processed foods. Processed foods are often high in saturated fat and sugar too. So go fresh wherever possible!  
• Salt. It’s not just the salt you add at the dinner table – a lot of the salt in our diet comes from processed foods, even ones like bread and cereal that you wouldn’t necessarily consider ‘salty’. Look for products which are labelled with “No Salt”, “Low Salt” or “Reduced Salt” and check the ingredients list. Try to choose low salt foods which have less than 120mg of sodium per 100g of product. Consume foods with less than 400mg of sodium per 100g occasionally. Avoid foods with more than 400mg of sodium per 100g.

While there is no ‘miracle food’ that can cure OA and other joint pain, it can certainly help to eat a well-balanced diet and anything packed with inflammation-fighting, bone-strengthening and immune boosting properties, which means fuelling up on omega-3 fatty acids, healthy fats, vitamin D and calcium. Sticking to your food units, ramp up staples like:

• Fish and lean proteins. Look to oily varieties – such as salmon, tuna or mackerel – twice a week. People often take fish oil supplements to help alleviate symptoms of osteoarthritis and joint pain, but there is limited evidence to show they work. They can have an anti-inflammatory effect, but only in patients with rheumatoid arthritis - not osteoarthritis.
• Fruits and vegetables. The Total Wellbeing Diet program contains a wide variety of antioxidant-rich fruits and vegetables, which can help reduce joint pain. Don’t be shy when it comes to loading up your plate with ‘free’ vegetables like leafy green spinach and broccoli!
• Olive oil over vegetable oil. It’s packed with oleocanthal, which shares similar properties to non-steroidal, anti-inflammatory drugs.
• Low-fat dairy products over higher-fat equivalents. Low-fat milk, yoghurt and cheeses are great sources of bone-strengthening calcium as well as a little vitamin D. 

If you're experiencing multiple health issues such as high blood pressure, joint pain, high cholesterol, etc, choose the one you would like to focus the most on.

If this is joint pain rest assured that our program is tailored to you. 

The CSIRO Total Wellbeing Diet is a higher protein, low GI eating plan that has been created and tested by Australia’s national science agency, the CSIRO.

The latest research emphasises that weight loss and avoiding gaining weight are the most effective methods to improve osteoarthritis and joint pain.

By joining our online program, you can lose weight, reduce your joint pain, and gain back your energy!

No, you do not need a referral from your doctor to join the CSIRO Total Wellbeing Diet.