Living with osteoarthritis isn’t easy—sometimes even simple tasks around the house can become challenging. But there are things you can do at home to ease the pain and keep things moving. Here are five science-backed ways to help you with pain management and day-to-day quality of life…
- Keep moving. A patient once asked me, “How can exercise help arthritis? Doesn’t it make the degeneration of the joint worse?” This may be true if you were to do high-impact exercises repeatedly, but gentle stretches and muscle-strengthening exercises can help improve joint mobility and strengthen the muscles around your joints, both of which may help with stiffness and pain. Consider starting each day with joint-friendly stretches, yoga or tai-chi…and then over time, move on to low-impact activities such as walking in nature, cycling or swimming.
- Eat well. A balanced and healthy diet helps maintain joint health. Aim for at least five portions of fruit and vegetables a day. At each meal, half your plate should be filled with vegetables and/or fruit. This will provide the vitamins and nutrients that joints need. It is essential to maintain a healthy diet across other food groups, too…
Protein-rich food: Lean meat, fish, eggs, beans and peas.
Calcium-rich foods: Low-fat milk and yogurt.
Healthy grains: Whole grain pasta or brown rice.
- Lose weight. For those who are overweight, weight loss is essential to help you live with arthritis. Excess weight places added pressure on the joints in your hips, knees, ankles and feet, leading to increased pain and mobility problems. Even losing just a few pounds can have a significant impact on reducing this stress on your joints.
- Make adjustments at home. Living with arthritis can make everyday tasks more difficult. Making some practical changes around your house can help make things easier…
Install and use handrails to help you get up and down stairs. This can take some of the pressure off your hip, knee and ankle joints.
Use electric kitchen tools, such as can openers, to help protect finger joints.
Keep things within reach so that you don’t have to put stress on your joints.
- Develop coping strategies. Acknowledge that there may be peaks and troughs in your pain levels and managing these changes can be important. Some people find that meditation and mindfulness practices help them build a positive and centered outlook.
Everyone’s journey with arthritis will be different. Some people will need help with pain medications, especially during flare-ups. Speak to your health-care professional, especially if you are finding that arthritis is affecting your daily quality of life.
