5 tips to manage osteoarthritis

That pain and stiffness in your joints caused by osteoarthritis can tend to be difficult to manage, especially when symptoms

That pain and stiffness in your joints caused by osteoarthritis can tend to be difficult to manage, especially when symptoms affect your ability to do daily activities such as walking, climbing stairs, writing and opening bottles. But you’re not alone.

In Australia osteoarthritis is the most common form of arthritis, affecting more than 1.8 million Australians. It can appear at any age, but tends to occur more in women and in people aged over 40 years, or those who have had severe joint injuries.

As a Nutritionist and Herbalist with 12 years of clinical experience, here are my five tips to manage your osteoarthritis.

  1. Exercise

While you may worry that exercising with osteoarthritis could harm your joints and cause more pain, regular exercise can instead prevent stiffness in the joints as well as stimulate circulation and healing. Low-impact aerobic exercise, such as walking, swimming or yoga, is gentle on the joints while providing maximum health benefits.

  1. Vitamin D3

Vitamin D is a crucial nutrient for strong bones and is more likely to be lacking in people who take oral corticosteroids. Because those with osteoarthritis are often prescribed oral steroids, it’s very important to ensure that your vitamin D levels are regularly checked. Vitamin D is essential for calcium absorption for optimal bone and muscle function. A vitamin D3 deficiency may impact bone health and lead to an increase in falls and fractures. Speak to your healthcare practitioner who can recommend a suitable vitamin D3 supplement.

  1. Diet

Your diet alone will not ‘fix’ osteoarthritis. However, there are changes you can make that may ease your symptoms. If you have osteoarthritis, your body is in an inflammatory state, so it is essential to avoid inflammatory foods such as sugars and processed foods. Instead, include healthy fats such as fish, grass-fed/pastured animals, eggs, nuts and avocados. Eating regular small meals, eating more protein, and consuming less simple carbohydrates (like processed white breads) can help maintain healthy blood sugar levels. Maintaining balanced blood sugar helps to facilitate proper circulation and appropriate healing mechanisms in the body.

  1. Turmeric

The ancient spice turmeric, also known as curcumin, has natural anti-inflammatory qualities and is showing increased promise in joint inflammation. People living in India first used turmeric as an ingredient in curry and later on discovered that it has impressive medicinal qualities. Turmeric can easily be added to your diet. Its roots and bulbs look quite similar to ginger and are generally boiled and dried to form powder. You can grate it like ginger on your foods, add it to teas or take it as a supplement. Readily available powder form is also generally found in health food stores.

  1. Herbal remedies

More osteoarthritis patients are seeking herbal remedies to take a natural approach than ever before. Certain herbs, such as curcumin which we just spoke about, have anti-inflammatory properties that can help with osteoarthritis, as well as the ability to reduce pain in all forms of the condition. Certain types of omega-3 can also reduce inflammation from osteoarthritis and may help to relieve joint pain and stiffness. Chondroitin sulphate may also help to reduce pain by helping to slow down the degradation of cartilage and restoring lost cartilage. Supplementing with amino acids (protein), which are essential building blocks for cartilage in your body, would also be helpful.

Speak to your healthcare practitioner for more information about managing your osteoarthritis.


Tell us, do you have osteoarthritis? What have you tried to ease the pain?


By Stephanie Berglin

Stephanie Berglin DBM, DipNut, BA Comms is a naturopath, nutritionist and iridologist with 12 years of clinical experience. Completing her studies at Sydney’s renowned Natural Care College, Stephanie went on to found her own successful practice and accept a role as a Technical Editor at BioCeuticals.

  1. I can thoroughly recommend Osteoeze. It is made by Herron and I buy mine from Chemist Warehouse. Been pain free for about 10 years now. Before taking this I could not rotate my right shoulder. I had trouble dressing, especially putting on and taking off a bra. It took about 6 weeks for me to feel the full benefit.

  2. Small amount of turmeric can be used in your smoothie in the morning, and you never know it was there.

  3. I still have pain in my knees despite 2 replacements. I’ll try this and see what happens

  4. Coping with pain can be difficult at times , but after many years of exercising and dancing I am still enjoying life most of the time

  5. Joan Flynn I’m also on Osteoeze which is brilliant for the pain however I like yourself have had 2 knee replacements in 8 months and because you don’t have the cartilage between the knee Osteoeze can not help with the knee pain however it’s fantastic for management everywhere else if you want to try it.

    • I love my scrambled eggs with turmeric…i also take curcumin which is turmeric as tablet form..also 4 of 4,000 mlg of celery tablets every day..as well as fish oil..glucosamine and congroiton..absolutely swear by them for osteoarthritis..at physio twice a week crook ankles knees arms..i did a lot of figure skating when i was younger..at one stage i couldn’t walk around the shops for longer rhan 1/2 an hour…

    • My husband uses that on his back for muscular pain, he swears by it. We keep it in the fridge.

    • That is my “perfume” when I play golf.
      Sometimes though, I have to stop myself from nibbling the grass😂😂😂😂 ( in case you did not know, Rapigel is for horses)

    • barbarapreston  

      I use Rapid Gel and was very interested to read about Oseoteze-will have to give it a try.

    • Thanks Sam. But I haven’t got that. The cartlidge between the two bones is none existant so it’s the bones rubbing together. And exercise doesn’t help or walking a distance. I drink plenty of milk. And I’ve an ok diet though I’m overweight lol. X the arthritis I have makes no difference. X

  6. I have had both knees replaced 1 is fine but the other just won’t heal so next week I am going back to hospital to have it manipulated . I take all those things and the excerise’s except yoga. I guess I am 1 of the unlucky one’s

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