Diet and exercise. How many times have you seen those two words together? You’ve likely heard it from your healthcare provider when discussing your osteoarthritis. But are lifestyle changes necessary if you’re already taking medication to manage your chronic condition?

The answer is “yes”.

It’s like putting premium gas into an expensive sports car you don’t perform maintenance on. Until you address problems in the engine, it’s never going to operate at peak performance.

Taking your medication is crucial for your osteoarthritis. Exercise and diet are just as important. You don’t have to completely overhaul your life. You’ll experience benefits just by making a few tweaks.

Exercise’s Role in Osteoarthritis

Osteoarthritis causes joint pain and stiffness and reduces your range of motion. It may seem like exercise is the last thing you should be doing. However, moving your body is one of the best ways to manage your symptoms. Consider the following benefits of regular exercise:

  • It increases the movement of synovial fluid, a lubricant, through your joints. It can ease stiffness and allow your joints to move more smoothly.
  • You strengthen the muscles around your joints, giving them more support.
  • It  prevents the joints from becoming stiff and inflamed 
  • Exercise helps with weight management. Losing just a few pounds can reduce the stress on your joints, particularly in the knees.

No exercise is necessarily better than another. It’s a matter of finding what works for you. However, your routine should include exercises that focus on strength, cardio, and flexibility.

Cardiovascular exercises improve your heart health and increase endurance. Walking, biking, and swimming are great low-impact activities for improving your heart health while being gentle on your joints.

As we grow older, we begin to lose muscle mass. Strength training can help build muscles, and you can do it with resistance bands, light weights, or cans of soup. 

Yoga can loosen stiff joints and improve your range of motion. Tai chi can also provide gentle movements. Incorporating balance exercises into your practice can help reduce the risk of falls.

A selection of heart-healthy foods, including salmon, avocado, olive oil, nuts, and greens, supports overall wellness and complements exercise.

Managing Osteoarthritis Through Diet

There’s a saying, “You can’t out-exercise a bad diet”. In other words, exercise can’t offset the adverse effects of a bad diet. A diet high in foods that are fried, processed, or high in sugar can actually make osteoarthritis symptoms worse. These foods can increase inflammation, contribute to weight gain, and place further strain on your joints.

Here are some nutrient-dense foods that can help improve your symptoms:

  • Healthy fats like olive oil, avocados, nuts, fatty fish, and dark chocolate are rich in omega-3 fatty acids and have anti-inflammatory properties.
  • Lean protein sources such as chicken breast, eggs, Greek yogurt, lean ground beef, and beans can help repair tissue and maintain muscle mass.
  • Whole grains like brown rice, oats, and quinoa balance blood sugar levels and help with digestion.
  • Fruits and vegetables have antioxidants, vitamins, and minerals vital to combatting inflammation and improving overall health.

Several online recipes show you how to make healthy swaps so you don’t feel deprived of your favorite foods. 

Don’t Forget to Sleep

A good night’s sleep is the foundation for improving your osteoarthritis symptoms. When you are well-rested, you are more likely to exercise and make better food choices. Aim for 7 to 9 hours of sleep each night.

You Don’t Have to Do This Alone

Making lifestyle changes can feel overwhelming, especially if you don’t know where and how to start. Our staff at Advanced Rheumatology of Houston is here to help. Our team, led by Dr. Tamar F. Brionez, will work with you to make those changes. Conducting thorough diagnostic testing and discussing your medical history allows us to create a customized treatment plan for you that will provide you with pain relief and improve your quality of life.

Contact us to schedule an appointment by calling (281) 766-7886.