For more long-term relief, lifestyle changes are often effective. Regular exercise, a healthy diet, and weight maintenance can help improve joint health and function. Over time, the muscles stabilizing your joints will strengthen and protect against damage.

Stay active

Exercise can be difficult with painful joints. But staying active can reduce pain in the long run, and even strengthen muscles to prevent further joint damage. The Arthritis Foundation says exercise is “the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis.”

The best types of exercise for osteoarthritis use slight resistance, improve flexibility, offer an aerobic element, and are low impact. Options include:

bike riding

swimming

tai chi

walking

yoga

Talk with your doctor before starting any new exercises, especially if you haven’t been active before. The Arthritis Foundation recommends 150 minutes of aerobic exercise every week at a moderate intensity or 75 minutes at a higher intensity. You can also start with shorter periods of exercise and add time as you get stronger.

For example, you could start walking for 10 minutes and gradually increase the speed and length of your walks. If you’re new to exercise, you may find slight pain after your workouts. This could mean you need to take 1 or 2 days off and then resume your workout regimen. Don’t quit exercising altogether.

Eat osteoarthritis-friendly foods

Eating a balanced diet can help you feel better and lose weight. Research shows that certain foods are especially beneficial for osteoarthritis. In particular, eating a Mediterranean diet may help you consume the right things and avoid foods that may make your symptoms worse.

According to a small 2020 study, vegetables like broccoli, spinach, lettuce, kale, and cabbage are rich in vitamin K and have anti-inflammatory properties. The Arthritis Foundation also says that while the evidence is not completely conclusive, consuming dairy products with calcium and vitamin D may promote joint and bone health. However, dairy also contains casein, which is an ingredient some people may need to avoid.

In addition, good foods to eat include nuts and plant-based oils. An example from a 2018 review is olive oil. Another good food is fish rich in omega-3 fatty acids, such as tuna, salmon, and mackerel.

On the flip side, the Arthritis Foundation says that certain foods can aggravate osteoarthritis symptoms by increasing body inflammation. These foods include:

Maintain a moderate weight

According to the Arthritis Foundation, weight loss can go a long way in alleviating joint pain and preventing osteoarthritis.

Maintaining a moderate weight can help you keep excessive pressure away from your joints, as well as help reduce pain and inflammation.

This may be particularly helpful for people with symptoms in their knees and hips, as these joints bear a lot of weight.