Osteoarthritis

Anti-inflammatory diet (reduce systemic inflammation): Mediterranean or low-carb diet (both proven anti-inflammatory), Eliminate inflammatory foods: Sugar, refined carbs, trans fats, seed oils (corn, soy, canola—high omega-6), fried foods, processed foods, Increase anti-inflammatory foods: Omega-3 fish (salmon, sardines, mackerel—3x/week), Colorful vegetables (antioxidants, phytonutrients), Berries (anthocyanins—reduce inflammation), Dark cherries (tart cherry juice—proven for arthritis, reduces pain and inflammation), Turmeric and ginger (add to foods daily), Green tea (EGCG), Extra virgin olive oil (polyphenols), Garlic and onions (sulfur compounds), Pineapple (bromelain—anti-inflammatory), Bone broth (collagen, glycine, proline—joint support), Adequate protein (muscle repair—0.8-1g/kg), Sulfur-rich foods (eggs, garlic, onions, cruciferous vegetables—cartilage needs sulfur), Vitamin C foods (citrus, bell peppers, strawberries, broccoli—collagen synthesis), Avoid nightshades trial (tomatoes, peppers, eggplant, potatoes—some OA patients sensitive to alkaloids, trial elimination 30 days), Adequate hydration (cartilage needs water), Limit alcohol (inflammatory), Organic (pesticides inflammatory), Weight loss if overweight (MOST effective intervention—5-10% weight loss reduces pain 50%+, slows progression dramatically, reduces inflammation, less mechanical stress)

Weight loss if overweight (CRITICAL—every 1 lb lost = 4 lbs less pressure on knees with each step, dramatic pain reduction, slows progression), Exercise (CRITICAL despite pain—"motion is lotion," maintains mobility, strengthens muscles, reduces pain long-term): Low-impact aerobic (walking, swimming, water aerobics, cycling—daily 30 min), Strength training (build muscle—supports joints, reduces stress, 2-3x/week), Range-of-motion exercises (maintain mobility—daily), Yoga or Tai Chi (flexibility, balance, gentle strengthening), Avoid high-impact (running, jumping—worsens OA if already present), Start gentle (increase gradually, avoid overexertion), Aquatic exercise ideal (water supports body weight—reduces joint stress while exercising), Physical therapy (correct movement patterns, strengthen weak muscles, improve biomechanics), Heat and cold therapy: Heat (warm shower, heating pad, paraffin wax—before exercise, reduces stiffness), Cold (ice pack 15-20 min after activity—reduces inflammation), Contrast therapy (alternate hot/cold), Infrared sauna (pain relief, improves circulation—proven helpful), Massage therapy (reduces pain, improves mobility), Acupuncture (pain relief—proven effective for OA), TENS unit (transcutaneous electrical nerve stimulation—pain relief), Supportive devices: Braces or sleeves (provide support, reduce pain), Cane or walker (if severe—reduces joint stress), Proper footwear (cushioned, supportive—reduces impact on hips/knees), Orthotic inserts (correct biomechanics), Maintain healthy weight (prevent progression), Avoid prolonged standing/sitting (move regularly), Ergonomic modifications (work, home—reduce joint stress), Joint protection techniques (use larger joints, avoid repetitive stress, adaptive devices), Adequate sleep (7-9 hours—pain interferes with sleep, sleep deprivation worsens pain—vicious cycle, address both), Stress management (stress increases pain perception, muscle tension—meditation, relaxation), Regenerative treatments (if conservative measures fail): Prolotherapy (dextrose injections—stimulate cartilage repair), PRP (platelet-rich plasma—growth factors for healing), Stem cell therapy (experimental but promising—regenerate cartilage), Ozone injections (anti-inflammatory, stimulates healing)