What are some useful actions to take in conjunction with your treatment to combat osteoarthritis?

To maximize the benefits of your treatment and preserve your joints, here are essential complementary measures:

1. Regular Physical Activity (The Fundamental Pillar)

Contrary to popular belief, movement is your best ally!

• Engage in at least 30 minutes of moderate activity per day (WHO recommendation)
• Prioritize gentle activities:
  • Active walking: strengthens muscles without violent impact
  • Swimming: off-loading exercise, ideal for joints
  • Cycling: improves mobility without joint stress
  • Aquagym: combines gentleness and effectiveness
  • Yoga/Pilates: flexibility and muscle strengthening
• Muscle strengthening exercises protect and stabilize joints
• Stretching preserves joint mobility

Important: Adjust intensity to your abilities, increase gradually.

2. Maintain a Healthy Weight

• Every extra pound puts additional pressure on weight-bearing joints (knees, hips, spine)
• Even modest weight loss (5-10%) significantly reduces pain
• Combine balanced diet and physical activity

3. Adopt an Anti-Inflammatory Diet

Favor:

• Fatty fish (salmon, sardines, mackerel): rich in omega-3
• Colorful fruits and vegetables: natural antioxidants
• Turmeric: powerful natural anti-inflammatory
• Ginger: anti-inflammatory properties
• Olive oil: healthy fats
• Berries: protective antioxidants

Limit:

• Ultra-processed foods
• Refined sugars
• Saturated fats
• Excess red meat
• Alcohol

4. Protect Your Joints Daily

• Avoid prolonged positions (standing or sitting)
• Alternate periods of activity and rest
• Use technical aids if necessary (canes, orthoses)
• Avoid repetitive movements and strenuous postures
• Wear comfortable shoes with good cushioning

5. Pain and Stress Management

• Hot/cold applications depending on the phases
• Physiotherapy: essential for maintaining mobility
• Relaxation techniques: yoga, meditation
• Quality sleep: restorative and natural anti-inflammatory

6. Avoid Aggravating Factors

• Tobacco: harms cartilage health
• Sedentary lifestyle: a real enemy of osteoarthritis
• Traumas: protect your joints during risky activities

In summary: Your treatment works internally to nourish and protect your joints, while these lifestyle measures work in synergy to optimize results and slow the progression of osteoarthritis.