Diet, Lifestyle & Ergonomics
Anti-inflammatory Diet
Include omega-3-rich foods (like fish, flaxseed), leafy greens, turmeric, berries, and nuts. Reduce processed foods and excess sugar to lower systemic inflammation.
Hydration and Bone Health
Drink plenty of water. Ensure adequate calcium (from dairy, leafy greens) and Vitamin D (from sunlight or supplements) to keep bones strong.
Ergonomic Setup
Poor posture at desks or during chores strains the spine and joints. Use supportive chairs, proper screen height, and footrests. For lifting, bend at the knees — not the waist.
Weight Management
Every extra kilogram puts 3–5 times more pressure on weight-bearing joints. Even modest weight loss reduces symptoms in knee osteoarthritis.
Footwear Matters
Supportive shoes with good cushioning can reduce stress on the knees, hips, and spine — especially important for those with arthritis or plantar fasciitis.
