Eat Fish
Certain fish are rich in omega-3 fatty acids, a healthy polyunsaturated fat. Omega-3s have a number of health benefits—and may reduce inflammation in the body.
A study in Annals of the Rheumatic Diseases found that women who eat fish regularly may be at lower risk for rheumatoid arthritis. The USDA recommends eating fish high in omega-3s—like salmon, trout, mackerel, and sardines—twice a week.
Control Your Weight
Your knees have to support your body weight. Being overweight or obese can take a real toll on them. If you’re just 10 pounds overweight, the force on your knee as you take each step increases by 30 to 60 pounds, according to Johns Hopkins.
Overweight women are almost four times as likely to get knee osteoarthritis as women of a healthy weight are. Diet and exercise can bring your weight into a healthier range
Exercise
Exercise not only takes the stress of excess weight off your joints. It also strengthens the muscles around the joints, which protects them from wear and tear.
To maximize the benefits of your exercise program, alternate aerobic activities such as walking or swimming with strengthening exercises. Also add in some stretching to maintain your flexibility and range of motion.