Start exercising again
Whether you want to prevent osteoarthritis or have already been diagnosed with it , engaging in regular physical activity doesn’t just help you maintain a healthy weight (and excess weight is another predisposing factor for osteoarthritis). Exercise also helps keep your bones and muscles in optimal condition. How? Physical activity helps muscles provide support and helps joints stay relaxed, while keeping cartilage well “nourished.”
If you have osteoarthritis, you should always exercise (or engage in a gentle physical activity) at an intensity that doesn’t cause you pain. What matters is the consistency of the activity, not how intense it is.. Don’t neglect exercises that strengthen muscles and be sure stretch muscles after exercising (which is essential for maintaining flexibility)
Eat fruits and vegetables
Fruits and vegetables are rich in antioxidants that combat oxidative stress and thus cellular degeneration. Vitamin and mineral content is also high in fruits and vegetables, and helps maintain bone and cartilage health.
Include fruits and vegetables in the menu for every meal, and vary them as much as possible to reap their benefits. To enhance vegetable dishes, you can use curcuma and pepper, which contain recognized anti-inflammatory compounds.
Avoid grilled foods and saturated fats
A study published in Great Britain found that grilled foods produce a detrimental effect on the body: glycation, which causes inflammation and degeneration of cartilage. Saturated fats also promote inflammation. In contrast, foods rich in omega-3 have the beneficial effect of slowing the process of cartilage wear.
Limit grilled foods and sautéed vegetables, don’t eat the skin from grilled chicken, and avoid fried foods. Eliminate saturated fats (such as cold cuts, palm oil, and fatty meats) and choose foods rich in omega-3 instead (such as fatty fish, flaxseed, and nut oils).
Focus on (good) plants
Certain plants are of great interest to anyone struggling with osteoarthritis pain; they include nettle root, field horsetail, arnica, and black currants. These plants have anti-inflammatory and/or analgesic properties, but they can also help overall bone health because they also have remineralizing properties.
You can consume these plants as herbal teas or use them in the form of mother tinctures, macerates, or poultices. Ask your herbal specialist for advice
Try food supplements
Several studies have shown the effectiveness of taking food supplements in people with osteoarthritis-related pain. Among the substances that have scientifically proven benefits, glucosamine and chondroitin are notable (look for our product NAG 500 mg. These two substances play a role in producing proteoglycans, which ensure good cartilage health. Harpagophytum (or “devil’s claw”) is also used for its anti-inflammatory and analgesic properties.
Follow the dosages indicated on the product container (some capsules should be taken between meals, others during a meal) and always continue the treatment over the long-term. The benefits take effect after several weeks or even several months of treatment.
Have you heard of this African plant, commonly known as ‘devil’s claw’ ? Discover how Harpagophytum supports the health of your joints, amongst other benefits.
What can you do to maintain bone mass? How can you minimise the effects of aging on your bones? Here are our top tips for preserving a healthy skeleton throughout life.
Painful joints are a common problem and can be very distressing: here are 10 tips for finding natural relief.
Almost half the world’s population could be lacking in vitamin D! The experts at SuperSmart have put together this update, summarising everything you need to know about this important vitamin: its roles in the body, its significance, the risks of inadequate levels, how to prevent and treat deficiency …
Though we often think of them as tough and resilient, our bones are actually much more fragile than they appear. Read on to find out four ways to ensure your bones stay strong and healthy!
Arthritis is a very common disease of the joints, but how much do you really know about it? Surveys suggest that our understanding is often inaccurate due to the many misconceptions circulating about this chronic condition.