Osteoarthritis Relief

5 Proven Lifestyle Tips That Reduce Pain

Osteoarthritis can significantly impact your life. Simple tasks like getting out of bed, climbing stairs, or going for a walk can suddenly become painful or difficult. And that raises the question: what now? What can you do to relieve osteoarthritis pain?

Treatment for osteoarthritis often focuses on managing symptoms: painkillers, waiting until you qualify for surgery, or simply being told to “learn to live with it.” But not everyone wants—or is able—to follow that route. Maybe you want to avoid medication or you experience side effects. Or perhaps you’re not “bad enough” for surgery, but your daily life is already limited.

The good news? You can influence your symptoms yourself. Our own research shows that a healthy lifestyle can significantly reduce pain and stiffness, increase mobility, and help people use less medication (1,2).

In this article, we share 5 lifestyle tips that have been proven effective for osteoarthritis relief. And the best part? You can start today.

1. Eat Whole and Plant-Based

A diet rich in vegetables, fruits, legumes, whole grains, and healthy fats has an anti-inflammatory effect. And that matters—because inflammation plays a key role in osteoarthritis. Eating this way not only reduces pain and stiffness but also lowers the risk of heart disease and diabetes—conditions people with osteoarthritis have a greater risk of.

In our study, participants experienced a clear reduction in symptoms and an improvement in physical functioning. They also used less pain and cholesterol-lowering medication, and their overall health improved: better blood sugar levels, lower cholesterol, and reduced blood pressure (see e.g. this page).

2. Aim for a Healthy Weight

Weight management is especially important in osteoarthritis. Fewer kilos = less pressure on your joints and less inflammatory belly fat.

The beauty of a plant-based diet? It’s high in fiber, filling, and naturally lower in calories. That means you can lose weight without hunger or calorie counting. In our study, participants lost an average of more than 5 kilos after 4 months—mostly belly fat!

3. Move Regularly—Without Fear

Worried that movement will “damage” your joints? Don’t be. Exercise is beneficial for osteoarthritis. It keeps your joints flexible, stimulates lubrication in the cartilage, and strengthens the muscles around your joints. It also helps lower inflammation.

It is important to incorporate both aerobic and strength training. Start slow if needed, but the key is: keep moving.

4. Avoid Overloading Your Body

Movement is crucial—but recovery matters too. In pain? You can usually still move, but listen carefully to your body. Build up gradually and focus on what is possible. Tools, assistive devices, or different movement patterns can help.

A physiotherapist can support you in finding the right balance between effort and recovery.

5. Make Time for Rest and Recovery

Rest and relaxation are just as important. Stress and lack of sleep increase inflammation, make weight loss harder, and negatively impact your eating habits. So take breaks, get enough sleep, and find ways to unwind—like walking, breathing exercises, or doing nothing at all for a while.

Lifestyle Makes a Real Difference
Even relatively small changes can lead to major improvements. What could it mean for you?

• Less pain and stiffness.
• Being able to walk again.
• Taking that long-awaited trip.
• Playing with your grandchildren.
• Returning to a sport you had to give up.

And you don’t have to do it alone.

Our Plants for Health program is specially developed for people with osteoarthritis and is based on the latest scientific insights. No crash diets or quick fixes—just a sustainable lifestyle approach with long-term impact.

Want to Get Started? Start with our Plants for Health book or sign up for the Plants for Health program, where we guide you step by step toward a healthier lifestyle—together with the support of fellow participants.