Suggested Lifestyle Changes

Dietary Recommendations:

1. Avoid processed and fried food.
2. Oatmeal may also help in reducing inflammation.
3. Turmeric is an ancient herb used for inflammation and easing pain.
4. Eat more cherries as they are a good source of anti-inflammatory.
5. Consume foods that are low in saturated fat and high in micronutrients to help delay the occurrence andoror progression of osteoarthritis.
6. Eat more food that contains Vitamin C such as red peppers and citrus fruits (eg. oranges, tomatoes and pineapple). Vitamin C is an important component for the joint repair mechanism as it helps your body to produce collagen.
7. Consume foods rich in omega-3 polyunsaturated fats (PUFAs) such as salmon, tuna, mackerel, sardines, walnuts, flaxseed oil, and chia seeds. PUFAs are known to have anti-inflammatory benefits that may reduce risk of osteoarthritis.
8. Reduce consumption of white flour and refined grains as they may increase inflammation, rather opt for whole grains instead.
9. Other food and drinks that have anti-inflammatory components include dark leafy greens (eg. spinach and kale), broccoli, and green tea.

Supplement Recommendations:

1. Kindly be advised to consult your doctor or pharmacist first before taking any supplements.
2. Glucosamine is a good anti-inflammatory agent that is widely used for the relief of joint pain in osteoarthritis.
3. N 3 Polyunsaturated Fatty Acids are naturally rich in fish oils and can help to regulate inflammation, especially in rheumatoid arthritis.
4. Cucurmin in Tumeric powders are chemical compounds that inhibit the activity of molecules that mediated inflammation, which can also effectively alleviate the symptoms of joint pain.

Lifestyle Recommendations:

1. Avoid gripping too tightly.
2. Ensure balanced rest and activity.
3. Avoid deforming positions that will result in increased tension on the joints.
4. Be mindful of your posture and joint positions at all times.
5. Wearing protective gear (eg. knee braces and ankle guards) can provide pain relief.
6. Weight management is important for joint health as being overweight can exert additional stress which can inflict joint pain.

Exercise Recommendations:

1. Swimming is a good type of aerobic activity that works on strengthening the joint and muscles without causing any joint wear and tear.
2. Stretching helps to increase joint flexibility, maintain a broad range of motion, relieve muscle tension and strengthen joints.
3. Cycling is another excellent low-impact exercise that can help to strengthen joints and improve your overall fitness.
4. You are advised to avoid high impact activities that may worsen your condition. For example, fast walking, running, jogging, jumping, tennis, basketball, etc.
5. Strength training is also a good choice of exercise for building strength and support in your body. For example, you can do 10 sets of plank exercises with 30 seconds of rest between each set.

Result Explanation Recommendations: