Osteoarthritis is the most common form of arthritis, as reported by the Mayo Clinic. The cartilage in the joints of your hands, knees, hips, neck and lower back begins to wear down over time. While there is no cure for osteoarthritis, you can include certain foods in your diet to decrease inflammation. You can also practice certain types of exercise to reduce the effects of osteoarthritis. Notify your physician before you make any changes in your diet or begin an exercise regime.
Proteins
Including the right types of meat in your diet is important to help decrease inflammation. Enjoy meat and seafood that is low in saturated and trans fats. Eat fish that are high in omega-3 fatty acids. The University of Maryland Medical Center reports that diets rich in omega-3 fatty acids have been shown to reduce stiffness and relieve pain in the joints. Enjoy fish salmon, sardines and herring in 4 oz. portions, two to six times per week. Chicken is a lean meat and can be a part of your diet, but you need to remove the skin first. You should consume 3 oz. of poultry one to two times per week.
Fruits, Vegetables and Whole Grains
Purchase a wide range of colors when selecting fruits and vegetables. According to "Arthritis Today," antioxidants and phytochemicals in produce can help reduce inflammation in the joints caused by osteoarthritis. Eat three to four half-cup servings of fruit each day. Include berries, pomegranate, peaches, plums and grapes for maximum benefits. You should consume four to six half-cup servings of vegetables each day, according to "My Pyramid." Broccoli, carrots, beets, peas and squash are all full of antioxidants. Whole grains also have anti-inflammatory effects because they take longer to digest and do not spike your blood sugar levels. Enjoy brown rice, wild rice, quinoa, barley and whole oats.
Strengthening Exercises
Strengthening exercises are important for you to build muscle and keep your bones strong. The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) recommends strengthening to support joints affected by osteoarthritis. Use resistance bands while sitting in a chair or do some curls with 3 lb. weights. This builds muscle and has a low impact on your joints.
Low-Impact Cardio
Cardio exercise is important for your cardiovascular health, but it can be difficult for you to do while suffering from osteoarthritis. NIAMS recommends walking, either outdoors or on a treadmill. If this causes pain for you, join a water aerobics class. An educated instructor can show you how to exercise in a pool to maximize your cardio workout while minimizing strain on your joints. You may also enjoy swimming laps, which is a powerful way to get your blood flowing.
Stretching
Slow stretching is important to keep your joints loose. The Mayo Clinic reports that low-impact exercise such as tai chi is beneficial for flexibility. Slow movement and technique are the main aspects of this exercise. Tai chi is a safe, inexpensive way for you to get some exercise and stay limber. You can purchase DVDs to exercise at home or join a tai chi class.
