Osteoarthritis is known as one of the most common types of arthritis, affecting over 30 million adults. It happens when the insulating cartilage at the end of the bones wears down. Cartilage is not as hard as bone but is a very firm silky tissue that enables nearly fluid motion of joints. If cartilage is worn down, the bones will uncomfortably rub other bones. Areas most commonly affected are joints in the knees, hands, spine, and hips.
Signs and symptoms of osteoarthritis usually get worse over time. These symptoms include:

• Pain
• Tenderness
• Swelling
• Stiffness
• Bone spurs
• Loss of flexibility
• Grating sensation

Osteoarthritis is called a disease of wear and tear and not only affects the cartilage but it affects the entire joint. This causes bone changes and deterioration of connecting tissues that hold joints together and keep muscle and bones attached. It also causes the joint lining to become inflamed. Often a change to the diet can help symptoms of osteoarthritis. People with osteoarthritis should enjoy the following foods to better manage the disease:

1. Oily fish
Usually contain helpful omega-3 fatty acids that have anti-inflammatory properties. If someone doesn’t like eating fish, they can ingest supplements containing omega-3, like flaxseed oil, krill oil, or flaxseed oil. Omega-3 also comes in other forms like walnuts, flaxseed oil, and chia seeds. The aim is to eat at least one portion of oily fish per week including:

• Sardines
• Salmon
• Mackerel
• Fresh tuna

2. Heart-healthy oils
Other oils, like avocado oil, can help the reduction of inflammation. Olive oil extra virgin contains oleocanthal, which has similar properties to anti-inflammatory drugs that are nonsteroidal.

3. Dairy
Cheese, yogurt, and milk are examples of products that contain Vitamin D and calcium and increase bone strength. These vitamins are important for helping painful bones. Dairy contains muscle building proteins.

4. Dark leafy greens
These have high levels of Vitamin D. These greens also have stress- fighting antioxidants and phytochemicals. Vitamin D is crucial for absorbing calcium and boosts the immune system.
Dark Greens that help are:

• Spinach
• Kale
• Chard
• Collard greens

5. Broccoli
Thsi veggie consists of sulforaphane, a compound that researchers believe slows the progression of wear and tear. Broccoli also contains vitamins C and K, as well as calcium.

6. Green tea
The green brew has polyphenols that act as antioxidants. Experts believe green tea helps to reduce the inflammation and the damage of cartilage. Green tea is easily available for purchase and even easier to consume.

7. Walnuts
These nuts are considered good for heart health, containing high levels of magnesium, calcium, vitamin E, fiber, and zinc. They can boost the immune system with their alpha-linolenic acid.

Movement is one of the most important ways to manage osteoarthritis. Getting over 2 and a half hours of moderate exercise a week should help strengthen the joints. Exercises that help are as follows:

• Balance exercises prevent falls by strengthening the muscles and joints
• Strengthening exercises eases stress on bones by building muscle
• Aerobic or cardio exercises help with stamina and weight loss
• Range-of-motion exercise or stretching reduces stiffness