Osteoarthritis symptoms can usually be managed, although the damage to joints can't be reversed. Staying active, maintaining a healthy weight and receiving certain treatments might slow progression of the disease and help improve pain and joint function.
The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain.
Some research has shown that people with osteoarthritis or rheumatoid arthritis may benefit from magnesium in their diet or as a supplement. Since arthritis can cause inflammation, magnesium's anti-inflammatory effects might help some people with the condition.
Turmeric's main active component — curcumin — is what gives the spice its yellow color. Curcumin has anti-inflammatory properties, making it a potential treatment for a number of health conditions, including reduced pain and increased ease of movement in people with osteoarthritis.
"Unfortunately, it's still not completely clear what triggers osteoarthritis to flare up, although we suspect that a primary contributor is overuse of the affected joint, either due to repetitive action or prolonged activity without sufficient rest."
You may need to avoid activities that put too much strain on the joints, such as running and sports that involve jumping, quick turns, or sudden stops — tennis and basketball, for example. Swimming and pool exercises have several advantages for people with osteoarthritis. Warm water is soothing to muscles and joints.
“Low-impact exercises, like walking, cycling or using an elliptical machine are smart choices,” says Dr. Zikria. “If you run, play basketball or do other high-impact activities, avoid hard surfaces and don't do it every day.” Multiple studies show that mild to moderate exercise is beneficial for people with arthritis.
NSAIDs are the most effective oral medicines for OA. They include ibuprofen (Motrin, Advil) naproxen (Aleve) and diclofenac (Voltaren, others). All work by blocking enzymes that cause pain and swelling.
A new study, published in Science Translational Medicine by researchers at the University of Oxford has identified that Talarozole, a drug that is known to increase retinoic acid, was able to prevent osteoarthritis (OA) in disease models.
Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.
Hot and cold cereals are good options. They are quick ways to get a serving of fiber-full whole grains that can help reduce inflammation. While oatmeal may be your go-to grain, there are several nutritious cereals made from corn, brown rice, quinoa, hemp, buckwheat and kamut.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
Positioning: Sit upright with square shoulders. Your shoulders should be relaxed but not slumped. Hold your shoulders in the same position when you're sitting as you would when you're standing. Your hips and knees should be at 90-degree angles.
Aim for 6,000 steps per day, and keep in mind most of us already walk 3,000 to 5,000 steps per day just doing our normal activities. Remember, it's OK to slowly build up the number of steps you take.
Find a Physio
Exercise can help to manage some of the symptoms of arthritis. Physios provide advice and education on exercise, pain relief and ways to manage your condition. They can teach you how to improve your joint movement and your walking, as well as how to strengthen your muscles.
The more stress you're under, the more destructive your inflammation and arthritis can become. Even people with the most common form of arthritis, osteoarthritis, find that stress compounds their discomfort. Stress can cause you to tense up muscles, which only increases your joint pain.
Another pain-related condition that can be adversely affected by caffeine consumption is osteoarthritis. Caffeine can often increase the inflammation that is present in joints affected by arthritis. The more inflammation present in these joints, the more someone experiencing the condition will feel related pain.
But whether it's mild or severe, you can take some steps to ease the joint pain and swelling by resting it, applying an ice or heat pack and taking an over-the-counter analgesic, like acetaminophen (Tylenol), or NSAID, like ibuprofen or naproxen.
The Arthritis Foundation suggests taking turmeric capsules (400 to 600 mg) 3 times per day. Another option is to take a half to three grams of the root powder every day. Further studies revealed one gram of curcumin per day helped arthritis patients.
63% of the participants who were treated with ginger had significant reduction in knee pain compared to 50% of the placebo group. The severity of pain and overall improvement of osteoarthritis-related symptoms were also significantly reduced in the group taking ginger compared to the placebo group.
Best Overall: Thorne Meriva 500-SF provides a dose of curcumin that is known to be well absorbed by the body and may reduce joint pain in people with arthritis.