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Osteoarthritis

Osteoarthritis is a generative joint disease that causes cartilage to break down resulting in bone grinding directly on the bone which causes pain and restricts motion.

Causes

  • Being overweight or obese 

  • Repeated stress on the joint

  • Joint Overuse or Injury: Previous joint injuries or excessive use, such as in certain occupations or sports, can accelerate the development of osteoarthritis.

Symptoms

  • Joint pain and stiffness

  • Swelling

  • Redness

  • Decreased range of motion

See A Doctor

  • Joint pain/stiffness that does not go away

What are you eating?

A wealth of evidence shows the critical role of an anti-inflammatory diet in reducing osteoarthritis-related inflammation, with studies demonstrating that nutrient-rich, whole-food diets can significantly reduce symptoms; conversely, research highlights how diets high in processed foods and unhealthy fats can provoke inflammation and worsen osteoarthritis. Here are some foods to implement in your diet.

Vitamin A

Potatoes and Roots
Carrots
Melon

  • Maintain bone health

  • Immune Function

  • Inflammation Regulation

Carrots

Raw, 1/2 Cup

459 MCG RAE/serving

Sweet Potatoes

1 baked with skin

1,403 MCG RAE

​

Cantaloupe

Raw, 1/2 Cup

459 MCG / Serving

Vitamin C

Capsicums
Oranges
Kiwi Popsicles

  • Creates Collagen to cushion joints

  • Tissue Repair

  • Protects Joints form Oxidative Stress

Orange

1 Medium

78% Daily Value - 70mg

Sweet Red Peppers

Raw, 1/2 Cup

106% Daily Value - 95 mg

Kiwi

1 Medium

71% Daily Value - 64mg

Omega 3s

Salmon
Cookies and Walnuts
Fresh Seeds

  • Blocks Inflammatory Enzymes

  • Supports Joint Health

  • Regulates Immune Cells

Walnuts

1/4 Cup

2,570mg

Salmon

1 Fillet

2,150 mg

Chia Seeds

2.5 Tablespoons

5,050mg

Exercises for Osteoarthiris

Regular exercise is crucial for managing arthritis as it helps maintain joint flexibility, reduces pain, and improves overall joint function.

30 Minute Low Impact Aerobic Exercise

(4x/week)

​​Raises heart rate, helps with overall fitness, improves heart and lung health, helps control weight, and increases energy

Strength Training (2 Days/Week)

  • Builds strong muscles to support and protect the joints

  • Using resistance bands, hand weights or machines to build strength

Static Stretch (2x/Week)

Relieves muscle tension and increases flexibility

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