Osteoarthritis treatment – fruits and vegetables with antioxidants

osteoarthritis treatment natural
Credit: Profimedia, Visual Unlimited

Osteoarthritis is the most common type of arthritis. This is a physiological and biomechanical disease. The cartilage which provides a buffer between bones breaks down and wears away which is allowing your bones to rub and grind against each other. If you suffer from osteoarthritis, then you need to talk with your doctor about your treatment. There are a few medications which can help you to deal with osteoarthritis pain. Doctors are often recommending for people who have extreme osteoarthritis pain to make surgical treatments. But also there are many natural cures which can help you to ease the osteoarthritis pain.

10 Home remedies and lifestyle changes for osteoarthritis treatment

Get better sleep

People who have joint pain are often having difficulties with sleeping. But when you improve your sleep, then it can help you feel better. There was one study in which researchers worked with 367 adults who suffer from osteoarthritis to improve their sleep. In this study, they have found that cognitive-behavioral strategies reduce insomnia and this has reduced the pain and improved the sleep. [1]

Stay active

People who suffer from osteoarthritis tend to be less active than those who do not suffer from this condition because they feel pain when they exercise and move stiff body parts. But the physical activity is important for joint health and in the long run, it can help to treat osteoarthritis [2,3].

Exercise is very important for strengthening the muscles around your affected joint which can add support and less strain. Most experts are considering the movement as an essential part of any osteoarthritis plan and they are saying that this is the most effective non-drug treatment which can reduce the pain and improve the movement in people who suffer from osteoarthritis. There are some studies which are shown that regular activity can help to regulate hormones, lower inflammation, and can prevent unnecessary replacement surgeries. You should aim to do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise every week. Here are the exercises which are mostly recommended for people who suffer from osteoarthritis:

  • Strength training using lightweight, cables, or your own body weight exercises for resistance
  • Aerobic exercises for build strength and endurance, including aquatic exercises, walking, jogging, bicycling, swimming, or using the elliptical machine
  • Brisk walking for cardiovascular and immune benefits
  • You should do daily stretches for improved range of motion and flexibility

Practice mind-body medicine

There are some practices which are focused on the interaction between the body and mind and they can help people who suffer from osteoarthritis by relaxing and stretching muscles while it is allowing their mind to focus itself away from the pain. Yoga is one way in which you can treat your osteoarthritis [4]. It can strengthen muscles and improve your flexibility. This is very important to support the arthritic joints. Tai chi is also a very effective natural treatment for osteoarthritis because it can ease the symptoms of short pain, specifically movements, stiffness, and pain in people who have osteoarthritis in their knees.

osteoarthritis treatment knee

Take a spa day

This may seem a bit frivolous, but when you are going to the right spa, then this can be a very effective natural treatment for osteoarthritis. There was one study in which it said that hydrotherapy which involves soaking in water containing minerals or soaking in very warm water can help you to get relief from the joint pain [5]. Sulfur–rich mud baths are also a very effective natural treatment for the symptoms of osteoarthritis. The mechanisms by which spa therapy works are not entirely clear.

Sample massage therapy

In one study which was done in 2015 was said that one hour of massage each week for at least 8 weeks, has been shown to improve arthritis stiffness and pain as well as mobility. When you use massage therapy, then you can soothe the muscles around your joints. You should use the massage of light strokes or kneads the sore muscles because this can stimulate your blood flow and this will make the stressed area more relaxed and warm. You should always take massage therapy by a massage therapist who has experience in treating people who suffer from osteoarthritis because arthritis joints are very sensitive and they should be treated with care.

Improve your diet

Here are the foods which can help you to treat osteoarthritis:

High-fiber foods

Fiber can control your appetite. This element is beneficial for your digestive health and it also reduces the risk of other diseases and complications. Walnuts, chia seeds, flaxseeds, nuts, soaked legume/beans, ancient grains, fruit, and vegetables are the best high-fiber foods.

High-antioxidant foods

Colorful fruits and vegetables are packed with antioxidants, anti-inflammatory compounds, digestive enzymes, potassium, magnesium, fiber, Vitamin A, and Vitamin C. Pineapple, avocado, papaya, melon, berries, cruciferous veggies, and leafy greens are some of the best natural cures for osteoarthritis [6].

Bone broth

This is one of the best natural sources of collagen which has glycine and amino acids proline which can help rebuild connective tissue and they have many more benefits. Also, bone broth supplies glucosamine and sulfates, and antioxidants which can lower joint pain, arthritis, and inflammation.

Foods high in sulfur

Sulfur has a form of MSM (methylsulfonylmethane) which is reducing joint inflammation and can help rebuild your tissues. Some studies were shown that MSM can lower the pain and function impairment in placebo-controlled groups [7]. Cabbage, asparagus, garlic, and onions are one of the best sources of sulfur.

Omega – 3 foods

Omega – 3 foods are very powerful at lowering inflammation but also they have other health benefits for your body. You should consume wild-caught fish which is included benefit – packed salmon. Walnuts, chia seeds, flaxseeds, and grass-fed beef are also foods that are rich in Omega – 3.

Foods that you should avoid

If you want to help yourself the inflammation levels low, then you should try to avoid these foods: wheat products, flour products, refined conventional grains like gluten, hydrogenated oils (canola oil, cottonseed oil, and soybean oil), and excess sugar. Also if you suffer from autoimmune disease, then you should avoid foods that are known as nightshade vegetables such as tomatoes, eggplant, and potatoes.

Turn to acupuncture for relief

This is ancient Chinese practice which involves inserting the thin needles into specific points on your body to get relief from the pain. There should be done a lot more studies in the future but also there are some studies in which is said that acupuncture is better for osteoarthritis than doing nothing but this may not be a good option as other natural treatments [8].

Use Boswellia essential oil

Boswellia is also known as Indian frankincense which is a potent supplement which helps reduce inflammation. There are some studies in which is said that this natural cure in several concentrated forms which is also included a therapeutic–grade oil which can be massaged directly into your skin over painful areas [9]. Boswellia serrata extract is very powerful and this natural cure is considered comparable to NSAID pain relievers. This oil is capable of reducing arthritis pain through several mechanisms. It supports overall immune function. It interferes with cytokine production which is raising inflammation. It is delaying reactions to sensitivities which is helping to regulate lymphocytes (white blood cells) and T – cells interactions and it can reduce the autoimmune effects which are related to G antibodies. You should mix several drops of pure frankincense oil with a carrier oil like coconut oil and you should apply this oil to your painful joints several times per day. Lavender oil, peppermint oil, orange oil, ginger oil, turmeric oil, and myrrh oil are other beneficial essential oils for arthritis which can be used in similar ways.

Use ice or heat therapies

When acute pain occurs, then the icing can help. Many people who have chronic pain have reported that they got relief with moist heat but also they have used over-the-counter anti-inflammatory creams. You need to talk with your doctor about how the best way to use hot and cold creams.

Get your weight under control

If you are overweight, then you are putting a tremendous amount of strain, stress, and pressure on your hips and knees which means you are worsening the osteoarthritis pain. You need to lose weight to manage osteoarthritis. People who are overweight should control their weight because this can help them to improve the symptoms and this can slow the progression. You should exercise regularly and eat a balanced diet. Count the calories that you intake.


[1] Vitiello MV, McCurry SM, Shortreed SM, et al. Short-term improvement in insomnia symptoms predicts long-term improvements in sleep, pain, and fatigue in older adults with comorbid osteoarthritis and insomnia. Pain. 2014;155(8):1547-54.

[2] Nejati P, Farzinmehr A, Moradi-Lakeh M. The effect of exercise therapy on knee osteoarthritis: a randomized clinical trial. Medical Journal of The Islamic Republic of Iran. 2015;29:186.

[3] Hunter DJ, Eckstein F. Exercise and osteoarthritis. Journal of Anatomy. 2009;214(2):197-207.

[4] Deepeshwar S, Tanwar M, Kavuri V, Budhi RB. Effect of yoga based lifestyle intervention on patients with knee osteoarthritis: A randomized controlled trial. Frontiers in Psychiatry. 2018;9:180.

[5] Mooventhan A, Nivethitha L. Scientific evidence-based effects of hydrotherapy on various systems of the body. North American Journal of Medical Sciences. 2014;6(5):199-209.

[6] Wang Y, Hodge AM, Wluka AE, et al. Effect of antioxidants on knee cartilage and bone in healthy, middle-aged subjects: a cross-sectional study. Arthritis Research & Therapy. 2007;9(4):R66.

[7] Kim LS, Axelrod LJ, Howard P, et al. Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis and Cartilage. 2006;14:286-94.

[8] Selfe TK, Taylor AG. Acupuncture and osteoarthritis of the knee: A review of randomized, controlled trials. Family & Community Health. 2008;31(3):247-54.

[9] Suva MA, Kheni DB, Sureja VP. Management strategies for knee osteoarthritis: Aflapin® (Boswellia serrata extract). Ayu (An International Quarterly Journal of Research in Ayurveda). 2017;38(1-2):94.



Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.