7 Insanely Straightforward Drugless Ways To Prevent Osteoarthritis Getting Worse (Today)

7 Insanely Straightforward Drugless Ways To Prevent Osteoarthritis Getting Worse (Today)

I think you will agree with me when I say:

Besides prescribing anti-inflammatory drugs, doctors can often offer little else to prevent osteoarthritis from worsening.

Well, it may surprise you that there are some drugless measures to halt the progression of arthritis.

These same strategies have helped hundreds of my clients halt the regression of their osteoarthritis.

And I should point something out:

These approaches are safe and straightforward to implement.

So let’s dive right in.

1. Keep Well Hydrated

We all know that drinking water is essential for the health of our bodies.

From a physical point of view, water is vital for proper functioning joints and muscles.

But how much water should we be drinking?

My rule of thumb is that when you go for a pee, your urine should be slightly yellow.

In other words, if your urine is too dark or clear, you are not drinking enough water. 

Does coffee count?

Coffee will wreck your hydration because the caffeine acts as a diuretic.

An interesting fact:

One cup of coffee equals 2 cups of water.

So if you drink coffee, you will have to drink extra water to counter the effects of the caffeine.

2. Limit Inflammatory Foods

Like poor hydration, inflammation can affect how well your joints and muscles work.

Inflammation in the body can often originate from the foods we eat.

Avoiding or limiting these foods can help reduce body inflammation and soothe your joints and muscles.

Common inflammatory foods include:

  • Refined flours
  • Artificial additives, flavours and sweeteners.
  • Processed sugar, such as beet or cane sugar
  • Industrial Seed Oils such as corn, canola or soy oil.

What are better food choices for my arthritis?

I suggest eating more vegetables, good fats (such as coconut oil) and some high-quality protein.

3. Lose Excess Pounds

Carrying extra weight will put more strain on joints and muscles.

So if you carry any extra pounds, losing weight will help.

But how do I lose weight if I cannot exercise?

In my over 20 years of treating clients, losing weight is less about exercise and more about what you eat.

In my experience, if you can lower your carbohydrate intake plus follow the above low-inflammatory diet, above all things being equal, this approach should help you shed pounds.

4. Avoid High Impact Exercise

Exercise is essential for keeping your muscles toned and for reducing your stress.

However, an exercise that puts a lot of pressure on your joints is unsuitable if you have osteoarthritis.

If you have osteoarthritis, try low-impact exercises such as cycling and swimming.

5. Optimise Your Nutrition Levels

Have you ever been told you were low in a nutrient following a blood test?

Did you know that low nutrient levels can lead to muscle and joint problems?

If you do have osteoarthritis, you must ensure optimal nutrition stores in your body.

The key word here is optimal.

Most doctors will tell you that your nutrient levels are within a normal range.

Rather than accepting that this level is sufficient, look at your results and ensure that your figures are more towards the higher end of normal.

What nutrients are essential?

In my clinical experience, the three most relevant nutrients to check are B12, iron and vitamin D.

6. Manage Your Stress

You may ask what stress have to do with osteoarthritis.

Just like some foods can cause inflammation, so can chronic or long-term stress.

In today’s world, we are all besieged by many different types of stress. It is impossible to avoid.

So, the best we can hope for is to manage our stress.

Although there are many different strategies you can try to manage your stress, I find the one I consistently recommend is to find time to nurture yourself.

Nurturing yourself means doing something that is for only you and that you enjoy.

I enjoy learning new skills to help me in my work and spending time with people who inspire me.

What things nurture you?

7. Get Enough Sleep

Sleep is not only essential to ensure you have energy, but it also allows the body to regenerate and repair.

There are some medical reasons why you may not be sleeping well, but that being said, there are some basic sleep hygiene strategies that can help you have a restful night:

  • First, try to be in bed with the lights off by 10:30 pm.
  • Avoid using electronic devices at least an hour before going to bed.
  • Avoid eating a large meal at least 2 hours before going to bed.

Did I Miss Anything?

Now I would like to hear from you:

Which strategy from today’s post are you going to try first?

Or maybe I did not mention one of your favourite ways to prevent osteoarthritis from getting worse.

Either way, let me know by leaving a comment below right now.


  1. I find that regular exercise is the best for managing my pain, and the more I do, the more I can do … within reason, of course. I try to listen to my body about what it doesn’t want to do and how much of what it does want to do, if not before it’s hit its limits, then after!

    1. Thanks, AJ. Great advice.

  2. Very doeable Dominick thanks!

    1. My pleasure, Renate!:)

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