Got back and joint pain you’d give almost anything to get rid of? Then we think the story of 54-year-old Angel Grier is going to inspire you to try an “arthritis diet” that may be outside your comfort zone—because there’s pretty strong evidence it’s a very fast, cheap and healthy way to restore your comfort once and for all. We’re talking about eating only anti-inflammatory plant foods. 

Angel, raised in a meat-loving Italian household, says she’d never have switched to this way of eating on her own, despite having woken up stiff and in pain every day since the early 90s. But her husband, Terry, needed to lower his cholesterol naturally after a scary reaction to statins.  While researching option, “I saw a documentary called What the Health,” she recalls. It convinced her plant-based eating could help Terry, so she dove in, learning to make plant-based versions of waffles, hash browns, lasagna and pizza. She ate the food too, just to support her husband. A few days in, “Terry said, ‘Do you realize you’re hopping out of bed in the morning, not holding your back or rubbing your knees? I was like, ‘Oh my God.’ I hadn’t realized because it just happened so fast.”

Why a plant-based arthritis diet works so quickly

Turns out, an anti-inflammatory diet like Angel’s “often brings relief from arthritis pain,” says George Washington University adjunct professor Neal Barnard, MD, author of The Power Foods Diet and Foods That Fight Pain. It may take a few weeks or more to notice a difference, but “sometimes the effect is quick—within a week or two.” 

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Weight Loss

How a Semi-Vegan Diet Helped This Grandma Lose 100 Ibs

Ever feel like being heavy is just in your genes? Andrea Kane can relate. As fat piled on her 4’11” frame, “I’d look at women in my family and think, This is just what happens to us,” shares the San Diego grandmother, 50. Sure, she tried diets. And she’s actually been a Pilates instructor for […]

Why does it work so well? Plant-based eating helps relieve arthritis symptoms like swelling and pain in multiple ways. First, there’s what you don’t eat: Foods like dairy and processed meat are major inflammatory triggers for many people, “and avoiding them often helps very quickly,” says Dr. Barnard. Plus, plant-based foods are loaded with vitamins, minerals and antioxidants that have a fast-acting natural anti-inflammatory effect. The one-two punch is likely why Angel experienced such a big difference so quickly. 

There’s more. Studies show a plant-based diet has a powerful impact on the trillions of bacteria in your GI tract, helping shift them in ways that dramatically dial down inflammation over the long haul. For a study published in Frontiers in Nutrition, Dr. Barnard’s team tracked folks on a plant-based diet for a full year; their pain relief was notable the entire time. It’s why people like Angel don’t just feel better fast, they stay better. Bonus: The approach was found to work for both osteoarthritis (OA), the type caused by wear and tear on joints, and rheumatoid arthritis (RA), which is caused by autoimmune issues.

Angel lost 127 lbs on this anti-inflammatory arthritis diet 

Angel’s joint pain relief came within days, before she’d lost significant weight. But over time, 127 pounds came off. Research shows that for every 11 pounds we drop, the risk of osteoarthritis drops up to 36 percent. That’s because losing weight takes enormous pressure off joints, reducing both pain and inflammation, says Dr. Barnard. 

Sure, you relieve pressure no matter how you slim down. But numerous studies confirm a plant-based plan is one of the most effective ways to lose weight without limiting portion sizes. In fact, a 2020 study led by Dr. Barnard found that an average person who began eating unlimited portions of whole plant foods lost 13.2 pounds in 16 weeks while the average Mediterranean dieter lost none at all. 

Meanwhile, in an NIH study, fat burning quadrupled when people switched from a keto diet to a plant-based diet. And per the Arthritis Association, studies have also shown that even 10 pounds of weight loss makes RA sufferers three times more likely to experience improvements in their condition. 

She’s kept of the weight and is still pain-free

Angel says that when she started eating plant-based anti-inflammatory foods to support her husband, she was eating so much, she initially thought she’d gain weight. The opposite was true. Terry lost weight and got his cholesterol normal, too. These days, Angel has to intentionally go for large portions or she’ll get too thin. “I eat so much food!” reveals Angel, who shares free recipes at Plant-Based-Love.com. 

Angel has been blissfully pain free for years. “I don’t even take Advil!” she says. Her advice to other folks who are suffering but hesitant to go plant-based? “Try it for seven days,” she says. “I promise you, after that seven days, you’re gonna be like, ‘Oh my God.’ Your joint pain will start to go away that quickly.”

How to try an arthritis diet for yourself 

To eat like Angel and help reduce joint pain while losing weight, skip all animal products and simply enjoy unlimited portions of whole, natural plant foods. That means colorful fruit, vegetables, whole grains, beans, nuts and seeds. Think whole grain cereal with fruit and oat milk for breakfast, a giant bean burrito for lunch and a bottomless bowl of pasta with roasted veggies and marinara for dinner. To avoid excess calories without tracking or measuring, skip oil. You can get a free plant-based kickstart kit that Dr. Barnard helped create.

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Angel’s 75-year-old mom Frani, a lifelong carnivore, made the switch after Angel convinced her to try it. She lost 68 pounds and completely reversed her type 2 diabetes in the process. How are her joints? She’s taking dance classes and running circles around people half her age. 

“She looks amazing. Her skin’s amazing. It’s just crazy.” Angel adds with a laugh: “I might have to give her a pork chop to slow her down!” If a meat-loving woman in her 70s can transform her health, that might be a sign that you can do it too. 

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If you’re tired of reaching into the medicine cabinet every time your knees ache or your joints feel stiff, the answer may already be sitting in your spice rack. New research suggests that capsaicin—the fiery compound that gives chili peppers their signature kick—may be one of nature’s most promising tools for calming inflammation, the underlying culprit behind so many aches, pains and chronic health conditions. Here’s what you need to know.

Why capsaicin for inflammation shows such promise

In a recent lab study published in the journal Nutrients, researchers tested how various spice compounds affected inflamed immune cells. The standout performer? Capsaicin. When applied on its own, it produced the strongest effect of any spice tested on inflammatory signals—the chemical messengers that tell your body to swell, ache and stay sore.

But here’s where the science gets really exciting: When researchers combined capsaicin with menthol—the cooling compound found in peppermint—the anti-inflammatory power didn’t just double or triple. It increased by up to 700 times.

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Experts explain that the two compounds work through completely different biological pathways. Think of inflammation as a fire burning in your body. Capsaicin works like one type of extinguisher, while menthol works like another. Used together, they attack the problem from two fronts at once—a one-two punch your immune system simply can’t ignore.

Wellness

Soothe Arthritis Pain With These 5 Herbs and Spices From Your Pantry

While it’s true that nonsteroidal anti-inflammatory drugs (NSAIDs) can help ease arthritis pain, they can also come with side effects like stomach upset, headaches and dizziness. If you’d rather give natural remedies a try, consider using herbs and spices for arthritis. These ingredients—likely already in your kitchen—offer anti-inflammatory properties that can help manage pain and […]

What types of pain might benefit from capsaicin?

While the research is still emerging, the implications are genuinely encouraging for women dealing with everyday discomforts. Inflammation is at the root of many conditions that become more common as we age, including:

• Arthritis and joint pain: Whether it’s the morning stiffness that makes getting out of bed a challenge or the deep ache in your knees after a long day, chronic inflammation plays a starring role in everything from osteoarthritis (OA) to rheumatoid arthritis (RA). 
• Muscle soreness: That nagging discomfort after gardening, walking or simply overdoing it is often driven by acute inflammation.
• General body aches: The kind of low-grade discomfort that can dim your day-to-day enjoyment often involves swelling and inflammation.
• Back and neck tension: These types of aches are often worsened by inflammatory responses in surrounding tissues.

Capsaicin has long been studied for its pain-relieving properties, and topical capsaicin creams have been used for years to help ease arthritis discomfort. This new research suggests the compound’s anti-inflammatory benefits may go even deeper than previously understood, especially when paired with cooling menthol to kick-start the healing process.

How to get the benefits of capsaicin for inflammation

The beauty of this research is how accessible the ingredients are. You can start exploring these natural soothers right from your spice rack and pantry. Here are simple ways to bring capsaicin and menthol into your routine:

• Spice up your meals. Add chili peppers, cayenne or red pepper flakes to soups, stews, eggs and roasted vegetables. Start with a small pinch and gradually work your way up to your tolerance.
• Sip peppermint tea. A warm cup of peppermint tea delivers menthol in a soothing, calming form. Try enjoying it after a meal that includes a little chili kick.
• Consider topical options. There are both capsaicin and menthol creams available over the counter creams that offer targeted relief for sore joints and muscles. You can choose which works best for you, or ask your doctor how to safely combine the two to maximize relief.

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Turmeric Benefits for Women: Why Experts Call It a “Complete Well-Being Tonic” for Your Health

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A little spice may go a long way

As always, chat with your doctor before making major changes—especially if you have a sensitive stomach, take blood thinners or have any chronic conditions. But for most women, a little extra spice and a soothing cup of peppermint tea may be just what you need to start quelling inflammation naturally. Sometimes, the best remedies really are the ones already in your pantry.

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If mornings now begin with stiff knees, achy hips or hands that need a minute to get going, you’re far from alone. More than 50 million American adults live with arthritis, and women over 50 are often hit hardest—partly because dropping estrogen levels affect the cartilage that cushions our joints, leading to pain and swelling. The good news? Doctors say some of the most effective arthritis treatment options are simple, affordable and already sitting in your kitchen, freezer or spice rack.

The best arthritis treatment options to ease pain and stiffness

When arthritis symptoms flare-up, you want fast pain relief. These at-home arthritis treatments reduce inflammation, stiffness and aches so you can feel like yourself again.

Wellness

Knee Pain When Bending? These 8 MD-Approved Tricks Help End the Ache Naturally

You may think *this* move makes knee pain worse, but MD says it's key to reversing stiffness

Move gently—and often

Cartilage thrives on motion, so the worst thing you can do is settle into the recliner and stay put. “For me, I think the biggest thing is to really work on motion,” says Joseph A. Gil, MD, an orthopedic surgeon at University Orthopedics. The natural course of osteoarthritis is for joints to stiffen and lose mobility, so the goal is staying flexible without pounding sore knees and hips.

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Walking, swimming, water aerobics, Pilates and chair yoga are all gentle options that can help with many forms of arthritis. A review in the journal Healthcare even found that pool-based “aquatic exercises” eased joint pain and improved quality of life.

Apply heat in the morning, then ice at night

One of the easiest arthritis treatment strategies costs almost nothing: a heating pad and a bag of frozen peas.

“I think that heat in the morning, when patients wake up stiff, is helpful to get the joint going,” Dr. Gil says. “Then at nighttime, when the patient has been using the joint all day, putting ice on is very helpful in cooling off the inflammation.”

The simple rule for reducing pain, per James Lyons, MD: heat for stiffness, ice for swelling. Heat improves blood flow and relaxes tight muscles, while cold slows blood flow and acts like a natural numbing agent during flare-ups.

A few friendly safety notes: Wrap heating pads or ice packs in a towel, and limit each session to 15 to 20 minutes. If you’re going the icing route for your arthritis treatment, Kimberly J. Templeton, MD, of the University of Kansas Health System, recommends frozen peas because they’re cheap and mold beautifully to a sore joint.

Eat the Mediterranean way

What’s on your plate matters more than you might think when it comes to treating the many types of arthritis. “A Mediterranean-style diet tends to help the most,” confirms Raj Dasgupta, MD. “That means lots of vegetables, fruits, olive oil, fish and whole grains.”

The standouts:

• Fatty fish like salmon, mackerel and sardines deliver omega-3 fatty acids that ease joint pain and stiffness. Aim for two servings per week.
• Leafy greens, berries and olive oil offer antioxidants that help protect joints from inflammation.
• Nuts and seeds make an easy anti-inflammatory snack.

What to scale back on: processed foods, sugary drinks, excess alcohol, red meat and saturated fats, all of which can trigger inflammation, says Pamela Tambini, MD.

Spice things up

Two pantry staples earn high marks from doctors when it comes to easing arthritis

• Turmeric contains curcumin, an anti-inflammatory powerhouse. Italian scientists found people who took 1,000 mg of curcumin daily for 90 days had 58 percent less joint pain and stiffness. Here’s the trick: Curcumin’s absorption jumps up to 2,000 percent when paired with black pepper. A cozy cup of turmeric tea with a pinch of pepper does the job.
• Ginger inhibits inflammatory pathways too. Cory Rice, DO, says 500 to 3,000 mg per day may reduce osteoarthritis pain over three months. Registered dietitian Amy Davis notes you may feel some relief from herbs and spices in one to two weeks, with substantial benefits after one to two months of consistent use.

Aging

6 Psoriatic Arthritis Home Remedies That Soothe Joint Pain and Stiffness

If you’re one of the millions of people dealing with psoriatic arthritis, you know just how frustrating it can be. One day, you’re moving just fine and the next, you’re hit with joint pain, stiffness and swelling. While there’s no cure for this chronic condition, the good news is that certain lifestyle changes can make […]

Try these affordable arthritis supplements

Five supplements have the best evidence when it comes to treating arthritis naturally:

• Curcumin (500 mg twice daily): “Studies have shown that curcumin works as well as NSAIDs for pain management without the side effects,” says Melina Jampolis, MD.
• Omega-3 fatty acids
• Boswellia (300 to 400 mg daily)
• UC-II collagen (40 mg daily for knees) 
• Vitamin D, especially in winter

Beyond at-home arthritis treatment: When to call your doctor

If pain is interfering with your daily life, speak up. “If there’s something impacting you, your ability to function and your quality of life, and nobody’s asking about it, then you need to speak up and ask,” Dr. Templeton said. Over-the-counter options like Tylenol or ibuprofen can help too—just check with your doctor before taking them regularly.

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One of the best parts of warm weather is swapping your boots for sneakers and getting your steps in. But if you’ve noticed each step is now marked by pain and stiffness in your knees, hips or spine, it’s not just you. More than 32.5 million American adults live with osteoarthritis (OA), according to the CDC. But here’s the hopeful news: Groundbreaking new research points to an osteoarthritis treatment that could actually help reverse joint damage in just weeks. We asked experts to explain this exciting breakthrough and what it could mean for you, plus the treatment options that can help right now.

What is osteoarthritis?

“Osteoarthritis is the most common form of arthritis, often referred to as ‘wear-and-tear’ or degenerative arthritis that is highly associated with aging,” explains Adam Kreitenberg, MD, rheumatologist and 1MD Nutrition® physician formulator. “It occurs when the protective cartilage that cushions the ends of your bones wears down over time. This leads to friction, pain, swelling and decreased mobility.”

Unlike inflammatory forms of arthritis such as rheumatoid arthritis (RA), which are autoimmune diseases where the body mistakenly attacks healthy joint tissue, osteoarthritis is driven by structural changes in the joint over time, adds Anthony J. Boniello, MD, a fellowship-trained and board certified orthopaedic surgeon specializing in the treatment of hip and knee arthritis at Princeton Orthopaedic Associates. 

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According to the Mayo Clinic, common osteoarthritis symptoms include pain, stiffness, swelling and loss of flexibility. 

Wellness

8 Tips to Prevent Arthritis—Or Ease Pain if You Already Have It

If you want to know how to prevent arthritis (or stop arthritis symptoms from getting worse), now’s the time to build habits that support healthy joints. Why? You won’t get a big warning when arthritis starts creeping in—just a stiff knee here, a sore hip there and the feeling that something’s changed.  “It’s not like […]

Current osteoarthritis treatments available 

If osteoarthritis becomes severe enough, it can be treated through surgical methods such as joint replacement surgery. That said, many treatments focus on managing osteoarthritis symptoms before they reach that stage, says Jonathan Bruner, DO, a board-certified physician specializing in neuromusculoskeletal medicine and osteopathic manipulative medicine. Dr. Bruner says these include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, which target pain and inflammation directly
• Supplements like chondroitin and glucosamine, which are naturally found in cartilage and are thought to support joint health, though Dr. Bruner says their effectiveness is mixed
• Steroid injections into the affected joint, which can reduce pain and inflammation, though frequent use may accelerate cartilage breakdown and is not recommended for treating osteoarthritis long term
• Hyaluronic acid injections, which help improve joint lubrication, along with newer options like platelet-rich plasma (PRP), prolotherapy and stem cell injections
• Physical therapy and osteopathic manipulative treatment, a hands-on approach performed by osteopathic physicians to improve joint function and mobility

New osteoarthritis treatment shows promise 

If existing osteoarthritis treatments haven’t improved your quality of life like you’d hope, or if they’ve triggered unwanted side effects, a new option is showing impressive results in recent studies. Researchers at the University of Colorado Boulder, along with colleagues at Colorado State University and the University of Colorado Anschutz, are developing osteoarthritis treatments designed to help damaged joints repair in a matter of weeks. One approach involves a single injection into the joint that has shown promise in animal studies by encouraging the body’s own cells to rebuild damaged cartilage. The work is now advancing to the next phase of a project backed by up to $33.5 million in federal funding through the ARPA-H NITRO initiative.

“Current injection treatments, like steroids, platelet-rich plasma and stem cells focus solely on pain reduction by reducing inflammation like a biological Band-Aid,” says Lynette Santos Malik, MD, a board-certified physician specializing in physical medicine, rehabilitation or physiatry and founder of Golden Love Collective. “The NITRO therapeutics program is [a] brand-new, paradigm-shifting breakthrough.”

Why is this new research so groundbreaking? “This experimental injection is regenerative,” explains Dr. Kreitenberg. “Instead of just cushioning the joint, it uses a particle delivery system to recruit the body’s own progenitor cells to actually patch holes in damaged cartilage and bone.”

Per University of Colorado Anschutz, researchers are aiming to begin human trials around 2028, meaning it could still be several years before the treatment becomes widely available. 

“The animal studies showing full regeneration within four to eight weeks are incredibly promising,” says Dr. Kreitenberg. “It points toward a future where disease modification is possible, where a single-dose therapy could potentially end the disease rather than just slowing it down.” 

Wellness

Doctors Reveal the Best Self-Care Tips That Ease Arthritis Pain

See the spiced cuppa that thwarts inflammation, plus the easy yoga tweak that improves mobility

3 osteoarthritis treatments you can try at home 

While we wait for this exciting new advancement to become available, Dr. Bruner shares simple tips to help relieve the pain of osteoarthritis at home: 

Stay hydrated

Dr. Bruner recommends drinking at least 64 ounces of water a day, or about eight cups. Another way to estimate your needs is to take your body weight and divide it by two to determine how many ounces of water you should aim for daily, he adds.

Staying hydrated helps provide fluid to your joint cartilage so it can function properly, explains Dr. Bruner.

Maintain a healthy diet

Prioritize a diet rich in lean meats, fruits and vegetables while limiting processed and fried foods. “This will provide the nutrients your body needs to be as healthy as possible and should also help keep you at a healthy weight that will limit the increased stress on your joints,” says Dr. Bruner.

Try topical arnica

This homeopathic approach may help ease pain and inflammation when applied to affected joints. Dr. Buner recommends choosing arnica cream rather than a gel, since gel versions can sometimes transfer onto clothing. One to try: Boiron Arnicare Arthritis Cream.

The bottom line on osteoarthritis treatments

Living with joint pain doesn’t mean giving up the life you love. Between the simple steps you can take at home today, the treatment options available now and the groundbreaking research on the horizon, there’s real reason for hope. Talk to your doctor about which approaches might work best for you.

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If you’re tired of dealing with persistent joint stiffness or arthritis, you’ve probably wondered, “Does fish oil help joints, or is it just another fleeting wellness trend?” Here’s the good news: Science is on your side. According to Taz Bhatia, MD, who specializes in integrative medicine, fish oil is one of the few supplements with solid research supporting its ability to ease joint pain—especially for women over 50. Keep reading for everything you need to know about the anti-inflammatory power of fish oil.

Why fish oil helps sore joints

Fish oil can especially help women dealing with stress, chronic illness or hormone shifts that increase inflammation and worsen joint symptoms, reveals Dr. Bhatia, founder of holistic health hub hol+ with clinics in Atlanta, NYC and Los Angeles, and the author of four books, including The Hormone Shift. That makes it particularly relevant for women navigating midlife and beyond.

So what gives fish oil its edge? It contains concentrated amounts of docosahexaenoic acid (DHA) and (eicosapentaenoic acid) EPA—forms of omega-3 fatty acids that go straight to cell membranes and act on inflammation. By contrast, omega-3s from plants like flax, chia and walnuts must first be converted to EPA and DHA by the body. According to Dr. Bhatia, these plant-based sources generally don’t have a big impact on joint symptoms. So while sprinkling chia seeds on your yogurt has nutritional benefits, it’s unlikely to deliver the same targeted joint relief that fish oil can.

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Wellness

The 5 Best Supplements for Arthritis Pain—and 1 Popular Combo To Skip

If you’re among the 53 million Americans with arthritis, you know the daily toll—morning stiffness, aching joints, simple tasks that feel impossible. But with so many supplements promising relief for arthritis, what actually works? Here, leading experts share what’s worth adding to your regimen, what you may want to reconsider and how to get real […]

The best dose fish oil for joint support

When it comes to choosing a fish oil supplement, what’s on the label matters more than you might think. Getting the dose right is essential for seeing real results, and not all products are created equal. Dr. Bhatia recommends checking for roughly 250 mg each of EPA and DHA per dose, for a total of 500 mg of omega-3s. That’s the sweet spot for general joint support, including easing symptoms like morning stiffness and achiness.

Only use higher doses of fish oil under a doctor’s care, she advises. And when choosing a product, look for supplements that are third-party tested for purity. This step helps ensure you’re getting what the bottle promises without unwanted contaminants.

Who should skip fish oil for joint pain

Fish oil is considered safe for most people, but it does come with some caveats worth knowing, especially if you’re managing multiple medications or chronic conditions. It can thin the blood and potentially hamper blood clotting, which means it isn’t right for everyone, particularly if you have an allergy or take blood thinners. The bottom line: Always get a healthcare provider’s okay before adding any new supplement to your routine.

Can you get the same benefits from eating fish?

If you’d rather skip the capsule, you absolutely can. You can pass on your supplement on days when you enjoy a serving of cold-water fatty fish like salmon, sardines or mackerel, which are all good sources of omega-3 fatty acids. However, lean fish like tuna or cod won’t provide the same concentrated benefit, so those don’t count as a swap. For those who prefer whole foods over capsules, building fatty fish into your weekly meal plan can be a practical and enjoyable alternative to help ease joint pain and arthritis symptoms.

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The Best and Worst Foods for Arthritis Pain, According to Doctors

Arthritis is a tricky disease. One day, it feels like you’ve cracked the code on what triggers a flare-up, then the very next day, you’re back to being in the dark. One thing is certain, though: The foods you eat and the diet you follow can play a huge role in managing arthritis symptoms. So […]

You’ll start to notice results within weeks

Patience pays off here. Taking a fish oil supplement consistently can help you start to feel results in achy joints in just a few weeks, according to Dr. Bhatia. “In my practice, I routinely see patients with joint pain experience improved mobility and less stiffness,” she adds.

And there’s a welcome bonus beyond your joints: Omega-3s are proven to boost eye, heart and brain health too. For those of us juggling multiple health priorities, that makes fish oil one supplement pulling double—and even triple—duty. Whether you reach for a capsule or a piece of grilled salmon, research suggests your joints will thank you.

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Living with aches and stiffness caused by osteoarthritis, Tamara Walker feared pain would take over her life and force her to give up the career she loved. Since she’d been diagnosed with arthritis in her hips and knees decades earlier, she felt like she was constantly fighting fatigue and struggling to enjoy everyday activities. But after years of frustration, she discovered that walking for arthritis could bring her the relief she’d been searching for, no prescriptions or pricey equipment required. Now, she’s thriving again with renewed energy, confidence and the freedom to do what she loves most.

Tamara feared arthritis would take away everything she loved

There hasn’t been any reprieve for my pain in so long, thought Tamara Walker, 54, as she prepared to head out for what was sure to be a long day. For Tamara, diagnosed with osteoarthritis in both hips in her 20s, then in her knees before turning 40, dealing with swollen, stiff and aching joints was a big part of her daily routine. Day after day, pain made it tough for Tamara to sleep well, leaving her feeling exhausted and mentally fuzzy as she worked as a certified doula, a trained professional who provides non-medical support to women in labor.

Many times, her arthritis required Tamara to spend so much energy just to push through the aches, pains and fatigue she experienced while helping expectant moms bring their children into the world, that she couldn’t fully concentrate on tasks like making dinner, running errands or enjoying a conversation with her husband.

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Her arthritis symptoms took a toll on her quality of life

Over the years, Tamara’s symptoms worsened to the point that they were interfering with the pastimes she enjoyed most, like reading to her grandchildren or helping them work a puzzle. Living with chronic pain and tiredness also led to Tamara becoming more sedentary, as even low-impact physical activities like pickleball ramped up her arthritis symptoms. Tamara tried to get her pain under control with over-the-counter and natural remedies like heat and ice, creams and pain relievers, but nothing worked, and she didn’t want to take prescription painkillers. 

Because of the physical, emotional and mental demands that often last for 12 hours while she’s on the job, Tamara grew concerned she’d no longer be able to provide the standard of care required to support her clients in labor. I am going to have to give up the career I love, Tamara’s heart sank. I can barely keep up with my grand babies…I feel lost!

Wellness

Walking Is Key To Easing Joint Pain: Here’s How to Stroll Ache-Free

A personal trainer shares five simple adjustments, plus the accessory that can help

How walking for arthritis gave Tamara her life back

After years of dead ends, Tamara had a casual conversation with a friend about the health benefits of walking that sparked curious optimism. I wonder if walking might help my pain and inflammation, she thought, logging on to her computer to research. 

Soon, Tamara learned that walking not only strengthens muscles to help shift pressure from sore joints to reduce pain and improve range of motion, but it also increases oxygen in joints to nourish them and stimulate growth factors for healthy bones. 

Delighted to discover an easy activity requiring no special equipment, Tamara began a walking routine inside her house. She taped a note to her phone to remind her to get up and walk around whenever she was talking with someone on the phone. Her initial goal was to walk for 30 minutes a day, regardless of the speed or number of steps. And after a few weeks, she was surprised that walking around the house became much easier than ever before.

Walking for arthritis helped her travel, play and thrive

Over time, Tamara’s joint pain was easing and she began sleeping better, leading to having more energy throughout the day. As a bonus, she began dropping the extra pounds she’d gained due to lack of mobility caused by her chronic pain. After a few months, Tamara was looking forward to starting every morning with a walk, often logging 10,000 steps a day, which was once unimaginable to her.

Along with her daily 30-minute walking goal, Tamara makes sure to get up and walk whenever she can. She gets steps in while on the phone, while playing with her grandkids, taking a walk with her husband after dinner or even parking as far away as possible in a parking lot. 

“Walking has been one of the best decisions I have ever made and has benefitted my health immensely by helping me reach my healthy weight range, increasing my cardiovascular health, increasing my energy and decreasing the number of episodes of fatigue. Best of all, it has decreased my osteoarthritis and chronic pain overall,” Tamara says.

“It has also helped increase my stamina and given me confidence that I can serve my clients with excellence, and I can keep up with my active grandsons,” Tamara adds. “I was also recently able to truly enjoy the trip of a lifetime to Italy, which required more daily walking than I had ever done in my life. It was possible because I never had to worry about my pain!”

Weight Loss

Our Readers Swear by Walking for Weight Loss: Here’s Why It Works

If you could only do one workout for the rest of your life, what would it be? We asked our readers, and the overwhelming majority said walking. And it makes sense! It’s free, easy on the joints and you don’t need fancy gym equipment or a complicated routine. Walking is a go-to for fitness and […]

More powerful health benefits of walking

Tamara’s story is inspiring, but she’s far from alone. Science backs what she discovered firsthand: A simple walking program for arthritis and overall health can have powerful effects at every step count.

At 4,400 steps

In a four-year study published in JAMA Internal Medicine, women who got 4,400 steps daily (about two miles or 30 minutes of moderate-paced walking) were 41 percent less likely to die prematurely than those who walked less.

At 6,000 steps

Older adults who walked between 6,000 and 9,000 steps daily lowered their risk of cardiovascular disease by up to 50 percent compared to those who walked 2,000 steps daily, per research in the journal Circulation.

At 8,200 steps

When subjects in a Nature Medicine study walked about 8,200 steps daily (equal to about four miles), they were less likely to become obese or be diagnosed with conditions like depression, sleep apnea and acid reflux.

Additional reporting by Isabelle Paquette

When joint stiffness flares up or pain starts affecting your range of motion, you might instinctively reach for a heating pad or ice pack. But which one actually helps arthritis symptoms more? Hot and cold therapies are commonly used to manage pain from arthritis, and while they can both be helpful, they work in different ways. So, how do you know which one is right for your pain, and more importantly, when to use it? We spoke to healthcare professionals to break down the differences between heat and ice for arthritis and how to use each safely and effectively.

The differences between heat and ice therapy

Both heat and ice can ease arthritis symptoms, but they do so by targeting different aspects of pain and inflammation. Heat therapy is ideal for managing chronic stiffness that comes with many types of arthritis. 

“Heat improves blood flow to the area, which helps relax the surrounding muscles and loosen up the joint,” explains James Lyons, MD, physician and medical consultant for Synergy Houses. “It is a gentle way to ease into the day or unwind before bed if stiffness builds up again.”

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Cold therapy, on the other hand, is best for reducing inflammation. “[Ice] helps reduce that inflammation by slowing down blood flow to the area,” says Dr. Lyons. “It also acts like a natural numbing agent, so it can effectively relieve pain.” This makes it particularly usual after intense activity or injury. 

When to use heat or ice for arthritis 

A simple rule of thumb Dr. Lyons recommends: heat for stiffness, ice for swelling. “I often recommend using heat when stiffness is the main issue—especially in the morning or after periods of rest,” he explains. “My patients often describe their joints feeling ‘locked up’ or slow to move, and that is where a warm compress, heating pad or even a warm shower can help.” Heat therapy is also a great option before physical activity or during colder months when joints may feel especially stiff.

Conversely, if you’re experiencing acute joint inflammation, Dr. Lyons points to cold therapy. “I usually suggest applying ice [or cold packs] during flare-ups, especially when the joint is swollen, warm or visibly inflamed,” he says. “It is beneficial after physical activity if your joints feel irritated or overworked.” 

Wellness

Frozen Shoulder Pain? These Home Remedies Help You Heal Faster

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Can you use heat and ice together for arthritis pain?

“Many patients use both at different times, depending on their symptoms,” says Dr. Lyons. Alternating between heat and ice accounts for fluctuating arthritis symptoms throughout the day. This approach, often called contrast therapy, involves applying heat for 10 to 15 minutes, followed by ice for the same duration, with a short break in between. However, Dr. Lyons emphasizes listening to your body. “If one method seems to aggravate pain instead of helping, switch it up or talk with a provider before continuing,” he advises.

How to safely apply heat or ice to joints

Whether you prefer a warm bath, hot tub, moist heating pad, cold compress or gel pack, there are a few safety tips to keep in mind. “A lot of people go straight for heat because it feels good even when there’s obvious inflammation,” explains Mark El-Hayek, DC, head chiropractor and owner at Spine and Posture Care. “I usually recommend patients keep it to around 15 to 20 minutes and to wrap it with a towel or cloth in between.” 

This prevents direct skin contact with hot temperatures. If a joint becomes hot, red or keeps reacting in weird ways, that’s when he recommends a visit with your doctor so he or she can check it properly.

With cold therapy, the same rules apply. “Using it too long or directly on the skin can cause skin irritation or even frostbite,” warns Dr. Lyons. Always wrap ice packs in a towel and remove them if your skin becomes too red or numb. It’s also best to avoid using ice right before bed, as the numbing effect could mask pain that may worsen overnight.

In general, don’t overdo it. Using heat or ice more than a few times per day can backfire, especially if your skin becomes irritated or overly sensitive. If you’re unsure which to use or how often, a healthcare professional can help guide you.

Wellness

Hip Arthritis Pain Relief: Tips to Ease Stiffness and Improve Mobility

If daily activities like walking, climbing stairs or sitting for extended periods cause your hips to feel stiff or painful, it could be hip arthritis. Because the hip joints support so many movements, they’re susceptible to wear and tear over time. Here, orthopedic experts explain common hip arthritis symptoms and the best ways to relieve […]

The bottom line: Which works better—heat or ice?

According to El-Hayek, neither one is more effective overall. “They both work, it just depends on what the joint is doing,” he says. “The problem is people often choose what feels better, not what their body actually needs in that moment. If you can match the right one to the right situation, you usually get faster relief and less irritation overall.”

And while these therapies can provide temporary relief, they’re most effective when paired with other long-term arthritis strategies like staying active, maintaining a healthy weight and taking prescribed medications if needed. 

If you’re one of the millions of people dealing with psoriatic arthritis, you know just how frustrating it can be. One day, you’re moving just fine and the next, you’re hit with joint pain, stiffness and swelling. While there’s no cure for this chronic condition, the good news is that certain lifestyle changes can make a real difference in how you feel day to day. We spoke with healthcare professionals about at-home psoriatic arthritis treatment options that can ease symptoms and improve quality of life. 

What is psoriatic arthritis?

Psoriatic arthritis (PsA) is an autoimmune disease that affects both the skin and joints. It primarily causes inflammation, leading to discomfort and mobility issues. It’s commonly associated with psoriasis, but not everyone who has psoriasis will develop PsA. Unlike osteoarthritis, which results from wear and tear, PsA occurs when the immune system mistakenly attacks healthy joints and skin. 

Psoriatic arthritis can affect people differently, but the most common symptoms include:

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• Stiffness
• Joint pain
• Swollen fingers or toes
• Persistent fatigue

These symptoms can range from mild to severe, with unpredictable flare-ups. 

Wellness

Winter Aches? Try These Easy, Science-Backed Pain Relief Hacks

No need to let winter aches slow you down. These easy tricks will keep you pain-free all through spring. Erase shoulder soreness with milk or grab a tennis ball bymuratdeniz/Getty Icy temperatures can tighten muscles, leaving you sore. But 10 minutes of stretching daily—search “full body stretches” on YouTube.com—reduces aches by keeping muscles limber. And […]

The best at-home psoriatic arthritis treatment tips 

“The best type of management for PsA typically involves a combination of strategies that can ease symptoms and improve quality of life,” explains Lalitha McSorley, MScPT, Owner of Brentwood Physio. Here’s what you can do to take control of psoriatic arthritis and feel your best.

Move gently

Exercise might be the last thing you feel like doing when your joints ache. But according to McSorley, gentle movement is a key part of treating psoriatic arthritis. “Low-impact exercises are generally best because, unlike high-impact exercises, they do not stress the joints and still allow for mobility,” she explains. McSorley recommends the following activities: 

• Swimming
• Yoga
• Walking
• Cycling
• Gentle stretching 

Note: “You must listen to your body,” advises McSorley. “Your healthcare provider will be able to provide you with more guidance based on your unique condition.” If a particular movement causes pain, modify it or try something different. And don’t forget to warm up and cool down; this can prevent unnecessary strain on affected joints.

Try an anti-inflammatory diet

While there’s no specific psoriatic arthritis diet, certain foods can help reduce inflammation. Try incorporating more of these anti-inflammatory foods into your meals:

• Fatty fish like salmon and sardines. They’re rich in omega-3 fatty acids, which help fight inflammation.
• Leafy greens like spinach and kale. They’re packed with antioxidants that support overall health.
• Berries. These fruits are high in polyphenols that may help reduce oxidative stress and inflammation.
• Nuts and seeds. The crunchy snacks are great sources of healthy fats and anti-inflammatory compounds.

On the flip side, some foods can make PsA symptoms worse. “Avoiding highly processed foods and sugars can reduce weight gain and inflammation,” explains Kevin Lees, DC, Director of Chiropractic Operations at The Joint Chiropractic. He also suggests limiting food you may be sensitive to, such as dairy or spicy foods. These can all help keep your immune system calm. 

Take care of your skin

Since psoriatic arthritis is linked to psoriasis, skin flare-ups can often trigger joint pain. 

“Taking care of your skin can reduce these problems,” says Lees. He suggests the following skincare habits for people with psoriasis: 

• Avoid getting sunburned or taking very hot showers or baths, which can dry out the skin.
• Use moist heat to help ease pain and stiffness. Lees suggests using “a moist heating pad or a warm Epsom salt bath.”
• Moisturize after showering.

If you have persistent skin flare-ups, talk to a dermatologist about prescription treatments that can help.

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Dry, Itchy, Irritated Skin? These Home Remedies Deliver Fast Relief

If you’ve ever suffered from common skin conditions like rosacea, eczema or psoriasis, you know how uncomfortable the intense itching, dryness and redness can be. Fortunately, you don’t have to suffer in silence. Research shows there are a host of natural remedies to soothe even your most stubborn skin problems. Keep scrolling to find out […]

Experiment with cold and hot therapy

Cold and hot therapy can also help treat inflammation and joint stiffness in people with psoriatic arthritis. “Applying cold packs to the affected area can help reduce inflammation and swelling, while applying heat to the affected area can help relax stiff muscles and joints,” explains McSorley. “I often tell my patients to alternate between the two or do whichever gives them the most relief, especially during a flare-up.” 

Make time to de-stress

“If the autoimmune system is more active, symptoms usually worsen. Stress can activate the immune system,” says Lees. “Keeping stress and inflammation low is the key to reducing progression and symptoms for psoriatic arthritis patients.”

Managing stress can be different for individual patients, adds Lees. “A short walk outside can be helpful, meditation, listening to music and keeping a regular sleep schedule may help regulate stress hormones.” Other mindfulness techniques include:

• Meditation
• Journaling 
• Engaging in activities you enjoy

Prioritize sleep

Stress and sleep go hand in hand. “Possibly the most overlooked aspect is proper sleep,” notes McSorley. “Getting enough sleep is essential, as that is when your body does the majority of its repairing and reduces stress. So aim for 8 [hours].” Find expert-backed tips for improving your sleep schedule here. 

The bottom line on at-home psoriatic arthritis treatment 

Living with psoriatic arthritis can be challenging, but making small lifestyle changes can go a long way in improving your quality of life. “I think it’s important to listen to your body, it will tell you when it needs rest, food and exercise,” adds McSorley. 

Remember that natural psoriatic arthritis treatment isn’t a replacement for medical treatment. If you notice your symptoms worsening, new joint pain or increased fatigue, check in with your doctor.

Osteoarthritis of the knee is a common and often painful condition affecting millions worldwide, especially older adults. As weight loss medications like Ozempic continue to gain traction for their positive impact on various health issues, new research suggests they may also provide relief for severe knee pain related to osteoarthritis. So, can GLP-1 and semaglutide weight loss drugs like Ozempic or Wegovy help manage knee pain—and should you consider them? Here’s what to know from the latest study findings. 

The study’s findings on Ozempic and knee pain

Published in The New England Journal of Medicine on October 30, the study led by Denmark’s Parker Institute examined Ozempic’s impact on knee osteoarthritis in 407 patients with obesity and moderate to severe knee pain. After 68 weeks, participants receiving weekly injections of semaglutide (Ozempic) reported a significant reduction in pain levels—around 41.7 points on the Western Ontario and McMaster Universities Arthritis Index (WOMAC) pain scale, compared to just 27.5 points in the placebo group. This improvement, nearly 50 percent in pain reduction, exceeded researchers’ expectations, offering new hope for patients with limited options beyond painkillers and surgery.

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In addition to reducing knee pain, participants on Ozempic also experienced notable weight loss—around 14 percent of their body weight on average. In comparison, those on the placebo lost only 3.2 percent. Weight loss is key in managing osteoarthritis symptoms since excess weight can put additional pressure on knee joints.

Wellness

Arthritis Self-Care: Doctors‘ Best Home Remedies

You may have felt great last week, but today your rheumatoid arthritis (RA) has flared, leaving your joints swollen, tender and sore. This is the unpredictable reality many people with rheumatoid arthritis face. The condition affects your entire body, causing joint damage, pain and stiffness. That’s why the most effective rheumatoid arthritis self-care involves more […]

What is osteoarthritis?

Osteoarthritis, the most common form of arthritis, occurs when joint cartilage wears down over time, leading to painful bone-on-bone contact. It impacts 33 million American adults, and obesity is one of the leading risk factors. The knee joint is especially susceptible due to the load it carries, and managing pain is a challenge for many patients. Traditional treatments include physical therapy, anti-inflammatory medications, corticosteroid injections, and, in severe cases, joint replacement surgery. However, these options may not work for everyone, and some patients are hesitant about surgery or prolonged medication use.

Ozempic’s dual role in knee pain and weight management

So, how does Ozempic help with knee pain? According to the study, it all comes down to weight loss itself. The dual benefit Ozempic offers both reduces knee pain and supports weight loss, which is beneficial for joint health. Excess weight not only increases the risk of developing osteoarthritis but also exacerbates symptoms. By helping patients manage their weight, Ozempic could reduce the load on knee joints, indirectly reducing pain over time.

However, the results of the study may not apply to everyone. One limitation of the study is that the majority of the people in the trial had a BMI of over 35, and almost half had a BMI of over 40. In other words, it remains unclear whether Ozempic would be as effective with people who aren’t obese struggling with knee pain. 

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What Causes Inside Knee Pain + How Can You Fix It? Experts Share Home Remedies That Actually Work

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What should older women take away from this study?

For older women, osteoarthritis is particularly common, and weight can be a contributing factor. Women are more likely to develop osteoarthritis after menopause, potentially due to hormonal changes that affect joint health. Managing weight and inflammation through medications like Ozempic could be especially valuable for this demographic, potentially reducing pain while supporting overall mobility. 

However, while Ozempic shows promise for osteoarthritis pain, it’s essential to consult a healthcare provider before trying any new medication. Ozempic is not currently FDA-approved for osteoarthritis treatment, and as mentioned earlier, it may not be applicable fo all patients. Your healthcare provider can help assess whether it might be a suitable option based on your overall health, weight and treatment goals. 

Knee arthritis is a common degenerative condition characterized by the breakdown of cartilage—the smooth, rubbery tissue that protects the ends of bones. As cartilage deteriorates, bones rub against each other, causing pain, inflammation and reduced mobility. These symptoms can significantly impact daily activities and overall well-being. But while there’s no cure, regular exercise and gentle stretching can help manage symptoms and improve overall knee health. 

We spoke to Samantha Marner, PT, DPT, at Advanced Physical Therapy, who explains more about the benefits of exercise. She also shares her top five effective knee arthritis exercises that can help with pain management and strengthen muscles. 

What is the best exercise for arthritis in your knees?

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“Arthritis pain in any joint can be improved and prevented with regular physical activity,” explains Marner. While it may seem counterintuitive to exercise a painful joint, gentle movement can help strengthen the muscles surrounding the knee, improve joint stability and reduce pain. Exercise can also help maintain a healthy weight, which can reduce stress on the knee joints.

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The five best knee arthritis exercises, step-by-step 

“While low-intensity cardio (such as walking) is beneficial for our health, it will not help improve the strength our joints need to manage arthritis pain,” says Marner. Instead, she recommends strengthening exercises you can do at home—which help build your thigh muscles to protect your knees and, best of all, they don’t have to include heavy lifting. Here are Marner’s top five to try today:

1. Seated Leg Extension

How to do it: Sit in a chair and start with your knees bent at 90 degrees. Extend the knee by focusing on squeezing your thigh. Hold for five to 10 seconds. Repeat 10 times per leg. Rest and repeat for a second set.

2. Standing Hamstring Curl

How to do it: Stand at your desk and use it for balance. Bend your knee to bring your heel to your bottom while focusing on squeezing the back of your leg. Pause for a second and then return to the starting position. Repeat 10 times per leg. Rest and repeat for a second set.

Wellness

The Five Best Hip Bursitis Exercises To Reduce Pain and Stiffness Naturally

If you have hip bursitis, you know the pain and discomfort can keep you from doing the activities you enjoy. While quick fixes such as over-the-counter pain relievers or applying ice packs can help, your achy hip will still be there when those remedies wear off. A better bet? Getting to the root of the […]

3. Sit to stand

How to do it: Start by sitting on the edge of a chair. Lean your body forward so your nose goes over your toes while you push through your heels and squeeze your bottom. Once standing all the way, very slowly, return to a sitting position. Ideally, this is done without assistance from your hands. If this is easy, try not sitting all the way down in the chair, instead hovering over the seat before returning to standing. Repeat 10 times. Rest and repeat for a second set.

4. Straight Leg Raise

How to do it: Begin by laying on your back, either on the floor, couch, or bed. Bend one leg, keeping your foot down. The opposite leg should remain straight. Tighten your thigh by trying to make your leg as straight as you can. While holding this squeeze, slowly raise your leg straight up to the height of your opposite knee. Slowly lower and fully rest your leg. Repeat 10 times per leg. Rest and repeat for a second set.

5. Step up

How to do it: Use the bottom step on a flight of stairs or steps to enter your home. Start by standing in front of the step. Place one foot on the step, press through your heel, and try to squeeze your thigh to straighten your knee as you step up. Slowly return to the bottom of the step. If this is easy, try not to use the rail. Repeat 10 times per leg. Rest and repeat for a second set.

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How often to do knee arthritis exercises 

“It is important to perform strengthening exercises three to four times per week,” notes Marner. “You do not need long workouts; 30-40 minutes will do. You are more likely to stay consistent with exercises you enjoy, so find your favorites to perform and ignore the ones you don’t like!”

Additionally, Marner emphasizes proper form when exercising to prevent further damage. “When performed correctly, low-intensity strengthening exercises will not cause further joint damage. These exercises may feel uncomfortable in the beginning and will cause some initial muscle soreness, but that is ok and will not last forever.”

With any exercise, you want to feel muscle burn rather than sharp joint pain. “If an exercise is causing sharp joint pain, hold off on doing it until a physical therapist or personal trainer can check how you are performing it,” advises Marner. “As your legs get stronger, the less knee pain you will have!” 

More on supporting knee pain:

Knee Pain When Bending? These 8 MD-Approved Tricks Help End the Ache Naturally

Ease Knee Pain Naturally With This DIY Acupressure Massage

Sore, Creaky Knees? These Stretches for Knee Pain Ease Discomfort and Improve Mobility

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.