Natural ways to relieve osteoarthritis

Osteoarthritis is a chronic joint condition characterised by the gradual breakdown of cartilage, the smooth tissue that covers the ends of bones and allows them to move smoothly against each other. As the cartilage wears down, friction within the joint increases, potentially causing pain, reduced mobility and sometimes stiffness, particularly after a period of rest.

Over time, the whole joint can be affected, including the bone beneath the cartilage, the synovial membrane and the surrounding tissues. Osteoarthritis most commonly affects the knees, hips, hands, feet and lumbar spine. It is more common after the age of 55 and affects women around three times as often as men. Other factors can also contribute to its development or progression, including repeated strain on the joints, genetic factors, being overweight and previous joint injuries.

Note: what is the difference between osteoarthritis and arthritis?

Worth noting: what is the difference between osteoarthritis and arthritis? Although the terms are often confused, osteoarthritis and arthritis are different conditions. Osteoarthritis involves the gradual breakdown of joint cartilage and is associated with factors such as ageing, mechanical stress and certain risk factors. Arthritis refers to inflammation of one or more joints, which can have various causes, including infection or crystal deposits, as in gout and chondrocalcinosis. Osteoarthritis can also involve local inflammation, but this is not the primary cause of the condition.

Doctors often use the Kellgren–Lawrence radiographic classification to assess the severity of osteoarthritis using X-ray images. It identifies five grades, from 0 to 4. However, the severity of changes seen on an X-ray does not always reflect how much pain a person experiences.

• Grade 0: No signs of osteoarthritis on the X-ray.

• Grade 1: Very early signs, such as small bone spurs (osteophytes) or possible changes to the joint space.

• Grade 2: Mild osteoarthritis, with clearly visible bone spurs and early narrowing of the joint space.

• Grade 3: Moderate osteoarthritis, with definite narrowing of the joint space, larger bone spurs and changes to the underlying bone.

• Grade 4: Severe osteoarthritis, with marked narrowing of the joint space, changes in joint shape and significant bone damage.

This classification shows the changes caused by osteoarthritis on X-rays and helps doctors assess the condition. However, X-ray results alone cannot show how severe someone’s symptoms are or how much the condition affects their daily life.

Natural ageing of the joints

As we get older, cartilage gradually loses some of its ability to repair itself. It becomes thinner and less flexible, making it less effective at cushioning the joints during movement. This helps explain why osteoarthritis is more common after the age of 55, although it is not an inevitable part of ageing.

Repeated strain and joint injuries

Some joints are put under repeated strain throughout our lives, particularly through work, sport or repetitive movements. Joint injuries, such as fractures or severe sprains, can also have lasting effects on how a joint functions and increase the risk of developing osteoarthritis years later.

Being overweight or obese

Excess weight puts additional strain on weight-bearing joints, particularly the knees, hips and ankles. Fat tissue also releases molecules involved in low-grade inflammation, which may contribute to the progression of osteoarthritis.

Genetic factors

Osteoarthritis can run in families, particularly when it affects the hands. Genetic variations can influence the structure of the joints and the quality of cartilage, making some people more susceptible to the condition.

Joint abnormalities and certain diseases

Joint deformities, misalignment of the limbs and certain joint conditions can speed up cartilage wear. These factors can cause pressure to be distributed unevenly across a joint, leading to more rapid deterioration.

Diet

Diet does not directly cause osteoarthritis, but it can influence some of the factors involved in its development and progression. An unbalanced diet can contribute to weight gain, putting extra strain on the joints, particularly the knees and hips. Diets high in ultra-processed foods, added sugars and saturated fats have also been linked to low-grade inflammation, which may contribute to the gradual breakdown of joint tissue.

A varied, balanced diet, on the other hand, can help support overall health. Fruit, vegetables, pulses, wholegrains, oily fish, nuts and seeds provide a range of important nutrients. Antioxidants, omega-3 fatty acids, vitamins and minerals help protect cells from oxidative stress, a process involved in tissue ageing, including changes to cartilage.

A closer look at cadmium

Recent research [2] suggests that long-term exposure to cadmium, a heavy metal found in the environment, may be associated with an increased risk of osteoarthritis. Cadmium can build up in the body over time. The main source of exposure is tobacco smoke, but cadmium can also enter the body through food, including certain cereals, seafood, offal and vegetables grown in contaminated soil.

Experimental studies suggest that cadmium may increase oxidative stress and interfere with the normal functioning of cartilage cells. Although more research is needed to confirm these effects in humans, limiting exposure to cadmium where possible may be one way to support joint health.

Osteoarthritis can affect the joints in several ways, with changes and discomfort often developing gradually over time:

• Gradual cartilage wear: the cartilage becomes thinner and less able to cushion impacts and help the joint surfaces glide smoothly against each other.

• Changes throughout the joint: the effects can extend beyond the cartilage to the underlying bone, synovial membrane, ligaments and surrounding muscles.

• Pain during movement: discomfort usually occurs when moving or putting weight on the joint and tends to ease with rest.

• Joint stiffness: particularly on waking or after a period of inactivity. This usually lasts less than 30 minutes and eases as you start moving.

• Reduced mobility: restricted joint movement can make everyday activities more difficult.

• Painful flare-ups: pain and difficulty moving the joint may increase at certain times, sometimes accompanied by mild swelling.

• Gradual but variable progression: osteoarthritis generally develops over several years, but its progression varies from person to person, depending on factors such as the joints affected and other risk factors.

Alongside these natural approaches, discover our selection of products designed to support joint comfort, help soothe inflammation and maintain joint health.

Alongside care from healthcare professionals, certain everyday habits can help maintain joint mobility and improve comfort:

1. Stay physically active: choose gentle, regular exercise such as walking, swimming, cycling or yoga. Keeping active helps maintain joint flexibility and strengthen the muscles that support your joints.

2. Avoid a sedentary lifestyle: break up long periods of sitting with movement. A short walk or a few stretches several times a day can help reduce stiffness.

3. Maintain a healthy weight: keeping to a weight that is healthy for you can reduce pressure on your joints, particularly your knees, hips and ankles.

4. Follow a balanced diet: consider a Mediterranean-style diet rich in fibre, antioxidants and omega-3 fatty acids, while limiting ultra-processed foods and excessive added sugars.

5. Strengthen your muscles: appropriate strengthening exercises help stabilise your joints and distribute the load more evenly during movement.

6. Listen to your body: adapt the intensity of your activities to how your joints feel, and allow time to recover if you experience a flare-up.

7. Use heat: applying heat can help relax the muscles and ease stiffness.

8. Choose suitable footwear: shoes that offer good support and cushioning can help reduce strain on the joints in your legs and feet.

9. Prioritise good-quality sleep: restful sleep supports the body's recovery and contributes to overall wellbeing.

10. Consider natural approaches as a complement: certain herbs, supplements and massage can be part of a broader approach to joint comfort, alongside a healthy lifestyle and advice from a healthcare professional.

Can our diet really help ease osteoarthritis pain?

What we eat may have an influence on osteoarthritis pain. Research suggests that replacing refined grains and processed foods with whole plant-based foods, fish and vegetable oils may help improve symptoms in people with osteoarthritis.

An American review of the scientific literature (Stanfar et al., 2024) found that participants following a diet rich in polyphenols and omega-3 fatty acids experienced significant improvements in pain and physical function. The greatest improvements were seen among those whose diets were richest in omega-3s.

A study involving Italian and Spanish researchers (Veronese et al., 2019) also found that closer adherence to the Mediterranean diet was associated with a lower risk of worsening pain and symptomatic knee osteoarthritis.

Rich in fresh fruit and vegetables, the Mediterranean diet provides a wide range of micronutrients and fibre. It also includes plenty of healthy fats, particularly omega-3 fatty acids from oily fish, nuts and seeds, and monounsaturated fatty acids from olive oil.

Lila Bouder, PhD | Nutrition & Scientific Consultant

A balanced diet cannot cure osteoarthritis, but it can help you maintain a healthy weight and support the body's natural inflammatory processes. Some foods provide nutrients that help protect cells and support overall health, while eating too much of others can contribute to an unbalanced diet and make it harder to maintain a healthy weight.

Key takeaway: rather than excluding specific foods, focus on a varied, balanced Mediterranean-style diet, with plenty of plant-based foods, fibre, fish, olive oil, pulses and wholegrains. This dietary approach has the strongest body of research supporting its potential to ease joint discomfort and help reduce low-grade chronic inflammation.

You don't need to follow a special diet if you have osteoarthritis. The focus is on eating a varied, balanced diet based on fresh or minimally processed foods, with plenty of fibre, antioxidants and healthy fats.

Breakfast

• Porridge topped with blueberries, chia seeds and almond butter

• Green tea, chicory coffee or herbal tea

Lunch

• Quinoa salad with spinach, broccoli and chickpeas, dressed with olive oil and lemon juice

• Grilled trout fillet

• A piece of fresh fruit

Afternoon snack

• A handful of nuts

• A square of dark chocolate (at least 70% cocoa)

Dinner

• Seasonal vegetable soup with turmeric

• Lentils with parsley, roasted vegetables and brown rice

• Fresh fruit for dessert

These meal ideas are examples and can be adapted to suit your tastes, nutritional needs and the season. The key is to choose varied meals made with fresh, minimally processed ingredients.

If you experience persistent joint pain, a sudden onset of symptoms, significant swelling, redness or warmth around a joint, consult a healthcare professional for an appropriate diagnosis. These symptoms may be caused by a condition other than osteoarthritis.

If you are considering adding food supplements or natural remedies to your routine, seek advice from a healthcare professional if you are pregnant, breastfeeding, taking medication or living with a chronic condition. Always follow the specific precautions for use provided with each product.

Physical activity is one of the recommended ways to manage osteoarthritis, but it should be adapted to your abilities and pain levels. If your pain flares up, it may be best to choose gentler forms of exercise and seek advice from a healthcare professional or physiotherapist before returning to more strenuous activity.

Finally, natural remedies can help support joint wellbeing as part of a broader approach to health, but they should not replace medical advice or appropriate treatment when needed.

Osteoarthritis is a complex condition, and its progression varies from person to person. While no single food or supplement can treat osteoarthritis on its own, combining a balanced diet, regular physical activity and good-quality sleep is one of the most effective ways to support joint comfort over the long term.

If you experience persistent pain or worsening symptoms, consult a healthcare professional for personalised advice based on your individual needs.

Faced with digestive disorders such as IBS and SIBO, Marie-Anne turned to nutrition and natural solutions. Passionate about wellbeing, she is now studying dietetics and nutrition. She shares her expertise through articles that offer accessible advice and insights. Drawn to the brand's natural approach, she helps promote a balanced diet and self-reliance in health matters.