Osteoarthritis (OA) is a very common degenerative joint condition that affects more than 500 million people worldwide. More than 70% of people living with osteoarthritis are over the age of 55, and around 60% are women, with the knees, hips and hands most often affected. OA is ultimately caused by ‘wear and tear’ of the joints, causing swelling and stiffness and reducing free movement. While there’s no known cure for OA, reducing pain, improving mobility and slowing progression are within reach.
To help you make the best choices in your diet and lifestyle to maximise improvement, here are five of the most frequently asked questions about OA and what the evidence tells us!
1. WHAT ARE THE BEST EXERCISES FOR OSTEOARTHRITIS?
Exercise is a cornerstone of the management of OA, and many people living with it find that they feel better for movement. But what are the best exercises for OA?
Clinical guidelines consistently recommend specialised, therapeutic exercises as first-line therapy for hip and knee OA. These could include strength training, range-of-motion activities and aerobic movement, all of which have shown good results in trial settings. It has been shown that consistency in training, regardless of chosen exercise, leads to the best results. So whether you choose pilates or tai chi for functional gains, weight-bearing walking for mobility, or yoga and mind–body practices for joint and balance benefits, consistency is key!
2. CAN CURCUMIN HELP WITH OSTEOARTHRITIS PAIN?
Curcumin is an active compound in turmeric and has been shown to have potent anti-inflammatory and antioxidant effects. Curcumin supplements have been shown to relieve symptoms of mild osteoarthritis, including mild joint aches and pain.
In fact, a study using bioavailable curcumin formulation, Theracurmin® demonstrated measurable improvements in pain scores and patient-reported knee function. Theracurmin® InflamResolv contains this type of high-absorption curcumin, which may offer superior benefits due to improved bioavailability.
3. DO FISH OILS AND OMEGA-3 SUPPLEMENTS HELP?
Omega-3 fatty acids from fish oil have been shown to have powerful anti-inflammatory actions, and a recent analysis of nine randomised, controlled trials involving over 2,000 patients with OA, found that omega-3 supplementation significantly reduced pain and improved symptoms when compared to placebo.
Another large trial compared high and low-dose omega-3 supplements for patients with knee OA, and showed patients in both groups had significant reductions in pain. Higher doses were also shown to reduce structural progression and symptomatic improvement.
4. WILL CHANGING MY DIET HELP?
Diet does matter!
While OA may be caused by wear and tear, various inflammatory and metabolic factors influence ongoing joint degeneration. Diets high in sugar, ultra-processed foods and saturated fats could worsen inflammation and, therefore, OA symptoms. Adopting an anti-inflammatory diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats may help reduce joint inflammation, improve pain and support joint health.
WHAT ARE MY OTHER OPTIONS FOR EASING STIFFNESS AND IMPROVING MOBILITY?
There are several non-invasive therapies beyond diet, exercise and supplements that may help reduce pain and improve joint function in OA. These include:
- Hot/cold therapy.
- Transcutaneous electrical nerve stimulation (TENS) machine.
- Hydrotherapy.
- Manual therapies (including massage and mobilisation).
Evidence suggests that these and other strategies may help relieve mild joint pain and improve quality of life.
While osteoarthritis can’t currently be cured, evidence-based lifestyle strategies such as structured exercise, dietary changes and supplements like Theracurmin® InflamResolv, can help to reduce the symptoms associated with mild osteoarthritis including mild joint pain, and help maintain your quality of life. If you have OA, see your doctor or healthcare provider before beginning any new supplement or exercise program.
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