Osteoarthritis

Osteoarthritis is a condition in which the cartilage within a joint gradually becomes thinner. As a result, the bones move less smoothly against each other. This can cause pain, stiffness, and reduced mobility, sometimes accompanied by swelling or a cracking sensation in the joint.

A typical symptom of osteoarthritis is “start-up pain”: pain when getting up or when beginning an activity.

Osteoarthritis often occurs in the:

• knees

• hips

• hands and fingers

• neck

• lower back

Although age plays a role, osteoarthritis is not simply wear and tear from aging. It develops through a combination of mechanical load, genetic predisposition, and biological changes in the joint.

If symptoms occur, an X-ray may be taken by a doctor to detect osteoarthritis. However, imaging is not always necessary to make the diagnosis. Many people show signs of osteoarthritis on imaging as they age without experiencing symptoms. Treatment is usually only needed when symptoms develop.

Body – Movement and Exercise

• Maintaining a healthy weight reduces stress on the joints and lowers inflammatory activity.

• Move regularly to keep muscles and joints flexible.

• Choose gentle activities such as walking, swimming, yoga, pilates, or light strength training.

• Heat can help relax muscles and reduce pain, making movement easier (heat cabin, warm bath, infrared).

• Start slowly and increase training gradually.

• Listen to your body. Pain lasting more than 24 hours after exercise may mean the training was too intense.

Food – Nutrition

• Eat as anti-inflammatory as possible: plenty of vegetables, fruit, whole grains, nuts, seeds, legumes, and olive oil.

• Limit foods that may worsen symptoms such as sugar, highly processed foods, caffeine, and alcohol.

• Ensure adequate protein intake to support muscle recovery and energy.

• Choose foods rich in magnesium, iron, selenium, zinc, and vitamin D.

Mind – Lifestyle

• Understand the pain and try not to become fearful of movement. Mild pain does not necessarily mean damage.

• Focus on what you can do and set small achievable goals.

• Plan daily moments of rest and relaxation to reduce stress.

• Maintain structure in your day to distribute energy better.

• Pace activities by dividing tasks into smaller steps and taking breaks.

Supplements

Always discuss supplements with a doctor or therapist.

• Vitamin D – supports muscles and immune function

• Magnesium – helps with relaxation and sleep

• Omega-3 (algae oil) – has anti-inflammatory properties

• Coenzyme Q10 and Acetyl-L-carnitine – may support energy production

• B vitamins (B12, B6, folate) – support nerve function and energy metabolism