5 Foods That Can Help Prevent an Arthritis Flare-up

From eatingwell.com

When you have arthritis, what you eat can make a difference 

KEY POINTS

• Fatty fish, leafy greens, nuts, turmeric and beans may help prevent arthritis flares. 
• They are anti-inflammatory and rich in protective fats, protein, fibre and antioxidants.
• For even more arthritis protection, experts recommend following the Mediterranean diet.

When you’re dealing with stiff, achy or swollen joints, arthritis flare-ups can be painful and tough to manage. Even if you know these symptoms are temporary, you may still feel compelled to make some changes in hopes of feeling better. For many people, that change starts with the foods they eat. 

But can what’s on your plate actually help prevent an arthritis flare-up? While there is no food that will magically stop an arthritis flare in its tracks, the foods you do or don’t eat may help prevent it from happening. “The evidence supports sticking with a consistent anti-inflammatory eating pattern like the Mediterranean diet all the time, and not changing your diet when symptoms flare,” says Michelle Seguin, M.D. “Your best bet is maintaining healthy eating habits year-round rather than trying to eat differently when symptoms worsen.”

Research shows that a Mediterranean diet pattern that’s rich in whole foods like fish, nuts, beans and legumes, whole grains, fruits and vegetables, yet low in saturated fat and processed foods, can help fight inflammation and may even improve symptoms like joint pain in people with rheumatoid arthritis and osteoarthritis. 

That said, some foods may be particularly beneficial. If you’re curious to learn more about the best foods to fend off arthritis symptoms, here’s what experts recommend. 

1. Fatty Fish

Inflammation is a major driver of arthritis pain. That’s where fatty fish like salmon and sardines come in. Fatty fish contain DHA and EPA, long-chain omega-3 fatty acids that help fight inflammation. Research shows these unique fats may be particularly beneficial for managing rheumatoid arthritis.

If you’re wondering how much you should eat, a good goal is at least two servings of fatty fish each week. As a helpful tip for finding fish that are rich in omega-3s but also low in mercury, Amanda Sauceda, M.S., RD, suggests thinking of the acronym SMASH. “Salmon, mackerel, anchovies, sardines and herring are good options to rotate in your diet,” she says. But if fish isn’t your thing, a fish oil supplement providing 2,000 milligrams of combined EPA and DHA may be a good alternative. Speak with your health care provider before beginning any supplements.

2. Leafy Greens

“Leafy greens are a great source of vitamin K, which is helpful for bone health but could also be helpful with lowering the risk of osteoarthritis,” Sauceda says. These veggies are so powerful that one study found that people who typically ate lots of green veggies were 26% less likely to develop osteoarthritis. Like other fruits and vegetables, leafy greens also tend to be rich in antioxidants, which have additional anti-inflammatory properties. 

3. Nuts

“For people with osteoarthritis who are overweight, losing weight through diet and lifestyle changes can significantly reduce joint pain and improve how you move,” Seguin says. That’s where nuts come in. Nuts provide protein and fibre, two slowly digested nutrients that may help with weight management. 

That’s not the only way they help your joints. Nuts are also rich in many antioxidants, which have been shown to protect against inflammation. Whether you enjoy them on their own as a snack or sprinkled over yogurt or cereal, they’re a great choice that requires zero prep work.

4. Turmeric

This vibrant yellow-orange spice is a natural anti-inflammatory, which may be helpful for reducing arthritis-related joint pain and swelling. Right now, the body of research is promising but limited, and experts say more study is needed. In the meantime, adding turmeric to your favourite dishes is safe and delicious, so there’s no downside to sprinkling some on your food. That said, high doses of turmeric in supplement form may cause stomach upset, so think food first.

Sauceda points out another plus to adding flavourful spices, like turmeric, to your food. “Adding more herbs and spices to your diet makes food more enjoyable, and you’re more likely to eat the food you make,” she says. “Reducing the amount of processed food in your diet and eating more homemade food is a great way to start working on your anti-inflammatory diet.” 

5. Beans & Legumes

Beans are a central ingredient in the Mediterranean diet, which experts say is the most promising eating pattern for arthritis protection. Not only are beans and legumes rich in protein and fiber, they’re also jammed with a long list of anti-inflammatory compounds. That means they may do double duty to protect your joints by fending off inflammation and supporting a healthy body weight.  

The new Dietary Guidelines for Americans recommends eating 3½ cups of beans and legumes per week (about ½ cup daily). Pinto beans, black beans, chickpeas, lentils and red kidney beans are all good options. If you’re not sure where to begin, Sauceda recommends swapping out your meat-centred meals twice a week and reaching for a plant-based protein like beans or legumes instead. Then, slowly increase from there. 

Our Expert Take

While there’s no magical food that will stop an active arthritis flare-up, there are some foods that can help prevent it from happening in the first place. Fatty fish, leafy greens, nuts, turmeric, and beans and legumes are all filled with nutrients that can help reduce inflammation and may ease joint pain. However, the real trick for leveraging the power of foods is focusing on the big picture. “The hope is that maintaining an anti-inflammatory eating pattern consistently may mean fewer or less severe flares over time,” says Seguin. So, aim to eat a wide variety of whole foods, including fruits, vegetables, whole grains, fatty fish, nuts and seeds, spices, and beans and legumes—and do your best to limit highly processed foods, added sugars and saturated fats. It will do good things for your joints and the rest of your body, too.

https://www.eatingwell.com/foods-to-prevent-an-arthritis-flare-up-11920981

Weak knees at 40? Orthopaedic surgeon explains 4 keys reasons behind premature knee arthritis, shares prevention tips

From hindustantimes.com

The knees are among the most underrated joints, which are responsible for bearing your entire body weight – Dr Rathi explains why knees start weakening early

Our knees are one of the body’s most hardworking joints, silently carrying our entire weight and enabling everyday movements – from walking and climbing stairs to simple daily tasks. Yet they often go unnoticed until pain begins to interfere with mobility. In recent years, knee discomfort has become increasingly common, especially among older adults, with osteoarthritis emerging as one of the most widespread joint conditions in India.

Experts warn that cases are rising steadily, but the encouraging news is that many of the underlying causes are preventable. With timely awareness and a few lifestyle changes, it may be possible to protect knee health and reduce the risk of long-term joint damage.

HT Lifestyle reached out the Dr Akhilesh Rathi – the director of robotics, joint replacement, orthopaedics and sports injury at Sri Balaji Action Medical Institute, Paschim Vihar, and the founder of Rathi Orthopaedics and Spine Clinic in Dwarka, New Delhi – to gain his expert insights on the matter.

He explains, “Our knee joint works like a smooth mechanical hinge. The ends of the bones are covered with cartilage – a soft, shock-absorbing layer that allows painless movement. When this cartilage gradually wears out, the bones start rubbing against each other. This leads to pain, swelling, stiffness and sometimes the frightening feeling that the knee may give way while walking. Medically, this is called osteoarthritis.”

                                                       Knee pain starts with negligence and lifestyle habits. (Unsplash)

Why knees start failing

Dr Rathi highlights, “Earlier, knee arthritis was mostly seen after 60 years of age. Today I routinely see patients in their 40s and even late 30s. The reason is not fate – it is lifestyle.” He outlines the following reasons for prematurely weaker knees:

1. Excess body weight

Increasing body weight places additional strain on the knees. Dr Rathi highlights that every extra kilogram of body weight can translate to nearly three times that load on the knee joints, significantly increasing the pressure they must bear during everyday activities such as walking, climbing stairs, or standing.

He emphasises, “Every extra kilogram of body weight puts nearly three to four kilograms of additional pressure on the knee joint while walking. Over years, the cartilage simply cannot tolerate this load.”

2. Weak thigh muscles

According to the surgeon, strong thigh muscles – particularly the front quadriceps – act as a natural support system for the knees. When these muscles weaken due to years of inactivity or prolonged sitting, the knees lose an important source of stability and support.

He explains, “The quadriceps muscles in the front of the thigh act as a natural support system for the knee. When these muscles weaken due to inactivity or long sitting hours, the knee loses stability. That is when patients experience ‘buckling’.”

3. Sedentary routine

According to Dr Rathi, a sedentary lifestyle, prolonged sitting – often linked to desk-bound jobs – and little to no physical activity are key contributors to knee instability and pain later in life.

He highlights, “Desk jobs, long screen time, and almost no physical activity have become the most common risk factors I see today.”

4. Old injuries

Dr Rathi highlights that the ghosts of past ligament or meniscus injuries can come back to haunt you later in life, especially if they were not treated or rehabilitated properly at the time. He warns that unresolved knee injuries can gradually damage the joint and significantly increase the risk of developing arthritis in the future.

The surgeon cautions, “A ligament tear or meniscus injury in youth, even if ignored at that time, often turns into arthritis years later.”

The biggest myth about rest

Dr Rathi highlights that one of the biggest myths surrounding knee pain is that rest alone can cure it. In his practice, he often sees people who begin avoiding walking or movement as soon as the pain starts, believing it will help the knee recover. However, he warns that this approach can actually make the problem worse. According to him, prolonged immobility does not cure knee pain – it often leads to greater stiffness and reduced joint function over time.

The surgeon emphasises, “A knee doesn’t heal by being immobilised – it only becomes stiff. Controlled movement is essential. The joint receives nutrition through motion. Without activity, stiffness increases and muscles weaken further.”

What actually helps

Dr Rathi highlights, “Strong muscles reduce the load on cartilage and act like a protective brace around the knee.” He outlines the following ways that can help prevent or manage knee pain:

• Regular walking on flat ground
• Quadriceps strengthening exercises
• Cycling or swimming
• Guided physiotherapy
• Weight reduction

                                                     Engaging your knees in activity can delay onset of pain. (Unsplash)

What to avoid

Dr Rathi warns that patients should be careful of the following:

• Frequent stair climbing
• Jumping exercises
• Deep squatting or sitting cross-legged for long periods
• Sudden high-intensity workouts after years of inactivity

Treatment options

According to the surgeon, in early stages, knee arthritis can often be controlled with exercise, weight management, and medication for pain relief when necessary. In moderate cases, injections and physiotherapy provide good improvement.

Dr Rathi suggests, “Surgery is not the first step – it is the last. But when cartilage is completely worn and daily life becomes difficult, knee replacement surgery becomes a very effective solution. Modern knee replacement allows patients to walk comfortably again and regain independence.”

The key takeaway

Dr Rathi stresses that knee arthritis does not develop overnight. The body gives warning signs – morning stiffness, difficulty in getting up from a chair, and knee buckling. Ignoring these signals only makes treatment more complicated later.

He concludes with the following advice: “Your knees are designed for movement. Protect them with activity, control your weight, and seek help early. The earlier you act, the longer you can avoid surgery and keep your natural joints healthy.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

https://www.hindustantimes.com/lifestyle/health/weak-knees-at-40-orthopaedic-surgeon-explains-4-keys-reasons-behind-premature-knee-arthritis-shares-prevention-tips-101773305878188.html

Bay Area chiropractor says he is seeing "text neck," pre-arthritis symptoms in younger people

From cbsnews.com

A Bay Area chiropractor is sounding the alarm as he says he has been seeing more younger clients experiencing symptoms from "text neck." 

"You would start to feel tightness in the cervical spine here, it's going to come down and tight pulling sensation," Dr. Paul Dancy of Joint Chiropractic in San Leandro, told CBS News Bay Area. 

"Children are now starting to come in with text neck. And some children are starting to come up with pre-arthritis before they're 21. That's never been heard of," he added. 

He advises people to lie down, extend their arms, and hold the phones above their heads, or people should hold their phone at eye level, rather than looking down.

"Bring the phone all the way up, all the texting you need to do, respond to emails. Hold it neck up," Dr. Dancy said. 

Angel McTiller has been seeing Dr. Dancy for the past seven years, and said she's been having neck pains. 

"Because it's like constant, yeah, and so now, I just have relief," she told CBS News Bay Area. 

She added that she is concerned about this alarming trend of text neck in the younger generation. 

"It's creating more health issues for these children and it's not giving them the quality of life that they need, especially growing up in their formative years, and it's taking away from that," McTiller said. 

Bianca Ennix is an attorney and said she spends hours in front of a screen every day. She said that she is taking measures to help prevent worse symptoms. 

"Lift my computer up so that my screen is straight ahead instead of me looking down, which is great," she said. "He's suggested different cushions I could put in the back of my chair so it could help support my lower back."

Dr. Dancy is passionate about his work and said he hopes to continue serving and educating families in the Bay Area. 

"Do good work in the community, serve the community, and that's what allowed me to be here for 27 years," he said. 

https://www.cbsnews.com/sanfrancisco/news/bay-area-chiropractors-text-neck-pre-arthritis-symptoms-younger-people/?ftag=CNM-00-10aag7e 

The Best Non-Drug Treatments for Knee Arthritis

From msn.com/en-sg

After decades of wear and tear, your knees may be aching from arthritis. There are many non-drug treatments on the market, but which work best?

According to a new study, knee braces, water therapy and exercise are the most beneficial.

The researchers say, “They reduce pain and improve mobility without the gastrointestinal or cardiovascular risks linked to common pain medications.”

Using data from 139 clinical trials, they compared 12 different knee arthritis treatments that don’t involve drugs. The trials included more than 9,600 patients, 18 and older, with knee osteoarthritis, which occurs when cartilage breaks down over time and bones start rubbing together.

Knee braces came out on top in most categories, including reducing pain, improving function, and relieving stiffness.

Treatments performed in warm water… known as  hydrotherapy... also worked particularly well for easing pain, according to the results.

General exercise was found to consistently improve both pain and physical function, including aerobic, mind-body, strengthening and flexibility exercises.

And while high-intensity laser therapy and shock wave therapy showed some benefits, ultrasound consistently scored lowest in terms of effectiveness in treating knee pain.

The authors say these findings “could reshape clinical guidelines to focus on safer, lower-cost interventions.”

It’s estimated more than 10% of people older than 60 have knee arthritis.

Source: PLOS One

Author Affiliations: First People’s Hospital of Neijiang

https://www.msn.com/en-sg/news/other/the-best-non-drug-treatments-for-knee-arthritis/ar-AA1H26DV?apiversion=v2&domshim=1&noservercache=1&noservertelemetry=1&batchservertelemetry=1&renderwebcomponents=1&wcseo=1

What if changing the way you walk could really relieve arthritis?

From futura-sciences.com

Nearly one in four adults over 40 lives with the daily discomfort of osteoarthritis, a condition that gradually wears down the cartilage cushioning the joints. Once that cartilage is damaged, there is no way to restore it. For many patients, treatment becomes a long road of pain medication, eventually leading to joint replacement surgery 

A study published in The Lancet Rheumatology on August 12, 2025 suggests there may be another option: gait retraining. Researchers from the University of Utah, New York University, and Stanford University found that adjusting the angle of the foot while walking can significantly reduce pain. Also slowing cartilage deterioration in the knee. The findings come from a year long randomized controlled trial.

                                              What if changing the way you walk could really relieve arthritis? © Harbucks

First placebo controlled proof

Co-led by Scott Uhlrich, assistant professor of mechanical engineering in Utah’s John and Marcia Price College of Engineering, the study is the first placebo controlled trial to show that a biomechanical intervention can effectively treat osteoarthritis symptoms. “We’ve known that for people with osteoarthritis, higher loads in their knee accelerate progression, and that changing the foot angle can reduce knee load,” Uhlrich said. “So the idea of a biomechanical intervention is not new, but there have not been randomized, placebo-controlled studies to show that they’re effective.”

Participants who modified their walking pattern reported pain relief comparable to common medications. Furthermore, MRI scans revealed slower cartilage deterioration in those who adopted the personalized walking adjustments, compared to those who received a sham treatment. “The reported decrease in pain over the placebo group was somewhere between what you’d expect from an over-the-counter medication, like ibuprofen, and a narcotic, like OxyContin,” Uhlrich said.

A personalised approach to knee osteoarthritis

The researchers focused on individuals with mild to moderate knee osteoarthritis affecting the medial compartment. Specifically the knee’s inner side, which bears more load than the outer. Earlier studies often prescribed the same foot angle change to everyone. Not every knee responds the same way. For some participants, a standard adjustment did little to reduce joint loading and could even worsen it. This time, the team opted for a personalized strategy.

Lead researcher Scott Uhlrich measures a participant’s gait. At the beginning of the study, participants received a baseline MRI and walked on a force-sensitive treadmill while motion-capture cameras recorded their walking mechanics. © Utah Movement Bioengineering Lab

Using motion capture cameras and a pressure sensitive treadmill, researchers measured how each participant’s knee responded when they walked with their toes pointed slightly inward or outward. They then determined whether a five or ten degree shift reduced stress most effectively. Participants for whom no foot angle change reduced knee stress were excluded. That careful selection required screening 1,582 volunteers to recruit 68 participants, and may explain why previous trials produced inconclusive results.

Placebo versus intervention

After baseline MRI scans and gait assessments, the 68 participants divided into two groups. One group received a sham intervention, walking with a foot angle identical to their natural gait. The other adopted a customized foot angle shown to reduce knee loading. Both groups attended six weekly training sessions, during which a device attached to the shin delivered gentle vibrations as biofeedback, helping participants maintain their prescribed foot position while walking on a treadmill.

After the supervised phase, participants practiced their new gait for at least 20 minutes daily. Follow-up visits confirmed remarkable precision, with most staying within one degree of their assigned angle. After a year, participants reported their pain levels and underwent a second MRI. The reduction in pain fell somewhere between an over-the-counter anti-inflammatory and a stronger prescription painkiller. Meanwhile, imaging showed measurable protection of cartilage health.

A long term option for pain management

Beyond the numbers, participants expressed enthusiasm for the approach. One told researchers:

“I don’t have to take a drug or wear a device — it’s just a part of my body now that will be with me for the rest of my days, so that I’m thrilled with.” For many, the appeal was its simplicity. No daily medication. No device to wear indefinitely.

The motion capture technology used in the study is expensive and time consuming. However, researchers are developing mobile solutions using smartphone video and smart footwear to make personalization feasible in physical therapy clinics. “Especially for people in their 30s, 40s, or 50s, osteoarthritis could mean decades of pain management before they’re recommended for a joint replacement,” Uhlrich said. “This intervention could help fill that large treatment gap.” Further studies are needed before the approach can be rolled out broadly, but the trial’s scale and design give the findings more credibility than most early stage interventions can claim.

https://www.futura-sciences.com/en/what-if-changing-the-way-you-walk-could-really-relieve-arthritis_26670/

Is the cold weather affecting my arthritis?

From the-independent.com

Some people report that their symptoms, such as stiffness and joint pain, get worse in winter, but everyone’s experience is different

For many people living with arthritis, the arrival of colder weather seems to bring a familiar unwelcome guest: increased stiffness and aching joints.

The idea that low temperatures can worsen arthritis is a long-held belief – but is this claim backed by science?

We turned to the experts to get the full picture…

What types of symptoms do people with arthritis often report during cold weather?

“Arthritis can be worse in cold and damp weather and some people experience an increase in pain sensitivity, reduced blood circulation, muscle spasms and increased joint stiffness,” says Tamsin Joyce, physiotherapist and integrated clinical services manager at Nuffield Health Bournemouth Hospital.

What parts of the body does it usually impact?

“That depends on what type of arthritis they have, because different types of arthritis tend to affect different joints,” explains Will Dixon, professor of digital epidemiology at The University of Manchester and an honorary consultant rheumatologist at Salford Royal Hospital.

“Rheumatoid arthritis commonly affects the joints in the hands across the knuckles, whereas osteoarthritis will commonly affect people’s knees and hips. So, it really depends where people have the arthritis as to where that joint pain then gets worse.”

                               Here are a few tips to help you stay warm and healthy during the winter months (Alamy/PA)

Is there any research about how the weather affects people with arthritis?

Research in this area is limited, however, a study led by The University of Manchester called Cloudy with a Chance of Pain, funded by Arthritis UK, found that days with higher humidity, lower pressure, and stronger winds were associated with days where pain increased significantly.

The study ran throughout 2016 and recruited over 13,000 people from all 124 postcode areas of the UK living with chronic pain conditions, such as arthritis.

Using a smartphone app, participants recorded daily symptoms while the local weather was determined from location data provided by the smartphone’s GPS.

“We knew that so many people believed that there was a relationship between weather and the pain, but nobody had previously worked out the nature of that relationship,” says Dixon, who led the study.

“The study ran for 15 months and we were able to track people’s symptoms over many months and see those changing weather patterns, and the analysis tells us what weather influenced pain the most.”

After analysing daily data from 2,658 patients, the researchers found that days with higher humidity, lower pressure, and stronger winds – in that order – were more likely to be associated with high pain days.

“We found that more painful days were associated with low pressure and high humidity,” says Dixon. “It made sense that we found a relationship with low pressure, as many people believe that they can forecast the weather based on their joint pain. The only reason that you could do that would be that something early in the cycle of the weather is influencing the pain, and that’s likely to be pressure.

“The findings that were somewhat surprising was that we didn’t find an association with pain and temperature.”

What was the main benefit of this study?

“Although we can’t change the weather, we can forecast the weather,” says Dixon. “If you understand the relationship between the weather and pain and know that there’s going to be a change in the weather, then that might tell you that your pain might be worse on a Thursday, for example, and therefore you can plan your activities accordingly.”

What strategies can help people manage arthritis symptoms and reduce discomfort?

Keep moving

“Exercise is the single best thing you can do to help arthritic pain,” says Joyce. “The general guidelines are to aim for 150 minutes of light to moderate exercise each week, working on strength and flexibility.

“It is important to find something that works for you as an individual, it might be a walk or exercise in water, start small and build on this.”

Take vitamin D 

“Vitamin D deficiency is known to be very common, so it is worth checking your vitamin D levels with your GP, as low levels are also thought to contribute to arthritic pain,” says Joyce.

Keep to a healthy body weight 

“Maintaining a healthy body weight is key, as the more excess weight we carry, the more pressure on our joints and tissues and this in turn will increase arthritic pain,” says Joyce. “There is a lot of help and guidance available to help with this, and it should be something your GP should be able to help signpost you towards.”

Keep warm

“Keeping warm is really important as it helps joints not to become too stiff and painful,” says Joyce. “Think about putting on extra layers and using electric blankets when having a nap or at night.”

https://www.the-independent.com/life-style/health-and-families/arthritis-exercise-research-pain-b2929001.html