Reduce Orthopedic Arthritis Pain with a Few Simple Exercises

You can do orthopedic exercises for yourself at home – and reduce your arthritis pain safely and effectively. The following exercises for arthritis help patients to become stronger and more flexible, while increasing endurance and balance.

Resistance Training for Orthopedic Strength

Stronger muscles can act as ‘shock absorbers’ for your joints (just like the shocks in a truck). By lifting something heavier than the joint itself, you can improve strength. This can often be done using just your own body weight.


To build the strength of your quadriceps (thigh muscles), you can do simple squats out of a chair:

  • Sit in a chair
  • Lean forward
  • Stand up

For a variation that strengthens the same muscles, you can lean against a wall with knees slightly bent. Hold this position for 10 seconds, stand up, rest a bit and repeat!

Stretching to Improve Flexibility

Everyone knows stretching is good for our bodies, but many think of Cirque du Soleil when discussing flexibility. Even a small increase in stretching can prevent orthopedic problems like arthritis from progressing and can help the pain. It can be done whenever you think about it. A good stretch begins by moving the joint to a position where you feel that it has been stretched, hold for 10 seconds and then push very slightly more. Heating before stretching and then icing afterwards helps as well.


Sample Exercise: Hip and Knee Stretch

You may only be able to reach your knees when you begin; even moving to the mid-calf will be great for arthritis in the hips and knees.

  1. Sit on the floor and reach for your toes until you feel a comfortable stretch.
  2. Hold for 10 seconds
  3. Push slightly more into the stretch
  4. Release


Aerobic Exercise for Endurance

Motion is key to orthopedic health. Joints that do not move will deteriorate and become even more arthritic joints. Low impact aerobic exercise such as walking, swimming, and bicycling will strengthen your heart and lungs, allowing you added energy throughout the day. Endurance depends on how much oxygen gets to the muscles and joints, and how the muscles and joints use that oxygen.

Sample Exercise: Walk

The impact of running will negatively affect your arthritic joints, but walking will not and actually helps the joints. Walking for 20-30 minutes at least three times a week is recommended.

Balance for Even Weight Distribution

Balance involves the ability to maintain one position for a long time without falling. It is a variation of endurance, and improves with better strength and flexibility. Balance is very important for joints as it allows for an even distribution of weight. When weight is evenly distributed then cartilage is not as easily damaged (causing orthopedic ailments such as arthritis). Yoga and Tai chi are both good ways to improve balance, and reduce the rates of hip and wrist fractures.

Sample Exercise: Tree Pose (Yoga)

  1. Stand on one leg
  2. Place the sole of the other foot on the standing calf, making sure to not let it rest on a joint like the knee or ankle
  3. Focus on a spot on the wall and hold still
  4. Leave the toe of the other foot on the ground and place the heel against the ankle

By doing these few simple exercises in a short amount of time at home, you can gain relief from the pain and discomfort of arthritis.

Incorporate this routine and other simple exercises (as recommended by your physical therapist or orthopedic doctor) into a regular, daily routine to experience greater strength, endurance, and flexibility for improved health and movement!

Use our Bone + Joint Health Multi to improve joint function and holistically reduce inflammation naturally over time! This multi contains surgeon-curated ingredients handpicked to improve your musculoskeletal health, fill gaps in your diet, and reduce pain + inflammation throughout your body.

The Stages of Ankle Arthritis


Ankle arthritis can be painful, but the key is to understand what stage it is in so you can treat it quickly.

The ankle is a critical joint in our bodies. Not to say that other joints are less critical, but the ankle is a meeting point for cartilage, connective tissues, and tendons. The ankle is the lowest main meeting point of the muscles, tendons, and ligaments used for walking, running and jumping. It is essential for force and speed. The downside to its importance is that all the force of these muscles and tendons around the ankle area makes the cartilage prone to damage, also known as arthritis. Cartilage coats the surface of a joint to allow motion when damaged, this is why movement becomes painful and less smooth.

Arthritis is a degenerative disease so, the longer you wait, the worse it gets. Medical professionals can determine your stage of arthritis and treat it, but there are some steps you can take to help alleviate and articulate the problem before it becomes too much to handle.

The early stage of ankle arthritis.

In healthy ankles, cartilage covers the joints to protect them from friction. In ankles that are developing arthritis, this cartilage begins to wear down, therefore enabling the formation of pitting and irregularities of the surface. This is considered the early stages of ankle arthritis and is characterized by an uncomfortable or stiffening sensation in the ankle after a long day of walking or several hours of sitting.

The early stage can be a problematic one, as this pain is hard to distinguish from regular discomfort. To remedy this stage of ankle arthritis, take some anti-inflammatory NSAIDs, such as ibuprofen or naproxen – if you aren’t allergic. Pair with this supportive footwear, low-impact activity, and a healthy, active lifestyle. Low impact aerobic activity has been shown to be best for cartilage health. Note that no activity is not good for cartilage.

Mid-Stage Ankle Arthritis

Later, bone spurs develop in response to abnormal cartilage. Thus, this is the stage where you will begin to realize some discomfort and pain that may not be normal. Symptoms will become more noticeable, as you’ll experience varying levels of pain throughout the day that comes in waves, as well as occasional swelling. Occasional rest and off-loading of the ankle may become necessary at this point. Doing so can help in the short term. However, for long-term solutions, it is better to stay somewhat active to keep your muscles strong so that they can support the ankle joint.

One remedy to this stage of arthritis, continue to take NSAIDs, do low-impact exercise, and meet with an orthopedic surgeon to determine the next steps. At this stage, surgery may be considered to remove spurs, clean up joins or stabilize or realign the ankle. Bracing and graded socks are often helpful. Rocker bottom shoes also and topical pain methods may also help with this.

End-Stage Ankle Arthritis

The late stages of ankle arthritis are when the cartilage around the joint is almost entirely gone, leaving very little space between the bones, inhibiting motion. This may be true for all or just a portion of the joint. Spurs can be quite large as well. At this stage, the ankle will be incredibly stiff and sometimes completely immobile.

Simple activities like ascending/descending stairs and squatting can become impossible. In the later stages, the lubricating fluid in your joints is absent, so the friction on your bones is increased. Moving at this stage may be painful and could also be damaging to your bones. However, many people can remain high-functioning and relatively pain-free, despite this arthritis. To treat this stage of arthritis, previous remedies (such as NSAIDs and light activity) may not be enough. If you’re at this stage and the pain is affecting your daily life, contact an orthopedic surgeon immediately, as surgery could likely be needed.

Your surgeon could also recommend a series of nonoperative remedies as well. These could range from physical therapy to acupuncture, to special shoes or CAM (complementary alternative medicine).

Arthritis is a painful disease that can get worse the longer you ignore it. Identifying that the pain or discomfort is in fact arthritis is an important step, and seeking help before symptoms worse is crucial. Sometimes, our joints are sore, stiff, and hurt a little, especially at older ages.

What is Ankle Arthritis?

The manifestation of ankle arthritis causes as much psychological and physical damage to the body as does the arthritis of the knee, hip, and back. In addition, we now know that ankle arthritis also causes as many functional limitations as does arthritis of the knee and hip.

However, ankle arthritis is only recently being recognized nationally as an actual pain source and entity worthy of treatment. Ankle arthritis has been considered secondary to hip and knee arthritis for a while.

Dr. Warner has been treating ankle arthritis for over a decade and is up to date on all cutting-edge treatments.

An unstable ankle due to ligament damage (sprains) that heal improperly can cause enough shear force to an ankle to produce arthritis. Also, a previous break/fracture will have abnormal motion if it is not repaired anatomically and that leads to abnormal forces on the cartilage; thus arthritis develops. It is very important that ankle fractures be corrected with exquisite attention to detail and anatomy.

The ankle is a small and perfectly shaped joint; it was not designed with the same amount of give and play that the knee and hip have. Therefore, fractures of the ankle have many more long-term consequences with regard to arthritic change.

Fractures that cause significant cartilage damage lead to ankle arthritis.

More often, fractures that heal poorly or heal in a poor position lead to arthritis. This is because even a 1mm shift in the ankle joint surface can dramatically increase the contact pressures inside the joint and cause chondral damage (arthritis). Again, this is not true for the hip and knee.

A mal-united fracture can be corrected to either prevent or treat arthritis. If you have an old fracture that has healed in a bad position, there are a number of treatment options available to correct that problem.


Causes of Ankle Arthritis

About 1% of the adult population has ankle arthritis. Of those, 80% are post-traumatic in nature. The ankle is different than most joints in that the arthritis is typically due to trauma. Most other joints, such as the hip, knee, and back have degeneration as the primary source of arthritis. The ankle breaks down and becomes arthritic after either a fracture (broken ankle) or due to sprains and ligament damage. For post-traumatic arthritis to occur, the actual bony plate that the cartilage sits upon must break as well as the cartilage itself.

Most cases of late ankle arthritis also have an alignment problem; that is, the ankle is in a varus or valgus position (tipped inward or outward). The mal-positioning of an ankle increases abnormal forces and also instability at times; this is associated with arthritis and pain. Any treatment plan should include a correction to normal alignment. If your treatment plan for ankle arthritis does not, ask your doctor if he or she has considered that.


Diagnosis Process

Pain is often associated with arthritis. However, some people with arthritis have no pain at all; it is not predictable who will have pain or who won’t. Many times other factors play into the perceived pain beyond the actual arthritis that is present. Ankle arthritis is no exception to the association of arthritis and pain; typically ankle arthritis hurts during activity (work, walking, running, etc.). Occasionally pain occurs with changes in the weather or after activity. Sometimes pain is spontaneous. There is a genetic predisposition to chronic pain related to arthritis. Cartilage itself has no nerve endings and arthritis in and of itself cannot be painful.

The pain that is associated with arthritis is typically due to associated damage to the bone that the cartilage sits upon, the synovial tissue or joint capsule and the ligaments around the ankle. In addition, the muscles of the leg can hurt, as can the nerves that surround the joint. The inflammatory fluids that are released due to the inflammation can sensitize nerves; this may contribute to pain as well. It is important that the actual source of pain be recognized prior to beginning or selecting any treatment method.

Just because there is the presence of arthritis on an X-ray and the pain is at that joint does not necessarily mean that there may not be another source of pain. Diagnosis of actual pain source should be mandatory prior to any surgical intervention.

How Metformin Can Help You Age Vibrantly

Hi, Dr. Meredith Warner here –


I am a board-certified and fellowship-trained orthopedic surgeon who is passionate about helping you live well mentally, physically, and emotionally.

Aging is not considered a disease by the CDC, Federal Government or the FDA. However, there are a lot of problems associated with aging that need to be fixed. I see the symptoms of age in my clinical practice every day – joint inflammation and stiffness, loss of bone mass, chronic pain and inflammation, and more. I am always looking for new ways to better serve my patients who are suffering from age-related conditions, and want to share such an option with you today.

Slow Down DNA Degradation

Metformin is drug that is usually prescribed for diabetes; however, it is finding new life as a way to combat the ravages of aging.

Metformin is in a class of medications called ‘M-Tor inhibitors’. This basically means that it helps to stop the degradation of DNA over time. This reduces chromosomal abnormalities and has the potential to help people age better, and with less pain.

This drug modulates a cell protein important for division and growth. Essentially, metformin, when dosed correctly, can be protective and reduce DNA malformations. Research is still ongoing about metformin being used in this circumstance, but so far, it has been promising.

By using metformin, we can mimic the effects of intermittent fasting on the cells. Many studies have shown that periodic fasting, under the supervision and guidance of a doctor, can prolong a healthy, functional life and promote overall health. Since metformin mimics the effects intermittent fasting has on your body, it is highly protective of the cell’s integrity and youthfulness.

Potentially, aging patients may be able to use metformin to mimic the effects of intermittent fasting. This is especially helpful for aging patients who are unable to fast due to other conditions or dietary requirements. Used alongside other anti-aging solutions, supplements, and more, metformin could be a powerful adjunct medication with the potential to slow down the damaging effects that aging has on cellular degradation. This theory is being tested with a human trial.

Alter Your Genes – For The Better

In addition to mimicking the effects of intermittent fasting, metformin could alter gene expression as well. Epigenetics – what determines your cell’s specialization, their use, and more – could also be altered for the better with metformin. DNA can be changed with poor diet, bad lifestyle, environmental toxins and stress. This process is called methylation – essentially, the scarring of the DNA that accumulates and occurs with age and other outside stimuli.

Harnessing the power of epigenetics can potentially change methylation patterns for the better, such as slowing down aging or adapting the body’s inflammation response.

As the medical community finds ways to combat the symptoms of aging, creative and exciting options have revealed themselves through research. The Well Theory team and I are dedicated to finding new and alternative ways for you to live a more vibrant life with less pain as you age.

Choose Well Theory for resources on full body betterment and products to bolster your wellness so that you can live to your fullest potential.

Why Dr. Warner Cares About Health, Wellness, and Longevity

Hi, Dr. Meredith Warner here –

I am a board-certified and fellowship-trained orthopedic surgeon who is passionate about helping you live well mentally, physically, and emotionally.

Today, about 16% of the US population is over the age of 65. This will increase to about 21% by 2035. This means that 1 in 5 will be Medicare age. In 1960, one could expect to live until age 79. Now, one can expect to live until age 85 – meaning that if you are 75 today, you can expect to live until the age of 87.

Since we are expected to live to the age of 87, would it not be nice if we aged vibrantly and gracefully?

The Science Behind Aging Gracefully

At Well Theory, we are concerned with both how to live longer and how to live better.

Humans seemed to have plateaued in terms of aging to the mid-80s. That is, we can’t seem to get into the 90s and 100s without difficulty.

There is a lot of work being done in anti-aging. Most of this work comes from companies like Well Theory in terms of product development and research. But now, ‘big-pharma’ and their lobbyists want to become involve in the anti-aging movement.

Previously, this was ignored by the larger corporations. Today, there is research being done into patented compounds that isolate single molecules for mass-manufacturing. Rapamycin compounds, sirtuins, senolytics and even metformin are being looked to for abilities to help us age longer.

Although Mark Zuckerberg has stated that ‘young people are smarter’ than older ones, the data does not support this. Most successful start-ups are actually started by those who are middle-aged. Hopefully, a longer and better life will let them reap the rewards of their considerable efforts.

Simple Everyday Tips For Aging Well

  1. Exercise at least 30 minutes a day. Walking, yoga, and swimming are great ways to maintain your physical health. Find a form of exercise you enjoy, and you’ll be more likely to stick to your new routine.

  2. Drink lots of water. As we get older, our sensation of thirst decreases, but it is especially important to get 6-8 glasses of water a day as dehydration is a serious risk. Mix it up with a glass of juice for vitamin C, or a natural flavor additive.

  3. Don’t smoke. Smoking increases your risk of lung cancer and leads to chronic fatigue as your lungs struggle to take in air. This can interrupt your exercise routine and affect not just your pulmonary health.

  4. Laugh! Studies have shown that laughter can get your body to produce endorphins – thereby reducing pain and improving your mood. Curate a lifestyle that gives you many opportunities to experience joy! 

  5. Eat just a little less sugar than you do today. Building a better lifestyle for yourself doesn’t happen overnight. Incorporate new, small habits that improve your overall well-being every day. 


Live Vibrantly With The Well Theory


Our goal at Well Theory is to help you live longer, better. Because, as we know, you absolutely will live longer in this country. Now, it is important to remain vibrant and functional. We want betterment physically, spiritually and mentally. Longevity is more than just long life – it is a better and longer life. That is what we are about.

Choose Well Theory for resources on full body betterment and products to bolster your wellness so that you can live to your fullest potential.

What is Herbal Medicine and Where Does it Originate From?

The origin of herbal medicine is tied back to the start of mankind itself. There is evidence of the use of medicinal plants in some of the earliest forms of the written word, and likely before that. There are strong ties between herbal medicines, food, religion and even what would become more “traditional” medicines.

Ancient Roots

Mesopotamia and Egypt. The written study of herbs dates back over 5,000 years when we see Sumerians’ clay tablets with lists of hundreds of medicinal plants like myrrh and opium. In Egypt, there are studies of “diseases of the skin” and there is written information on over 850 plant medicines, including garlic, juniper, cannabis, castor bean, aloe, and mandrake. Treatments were mainly aimed at ridding the patient of the most prevalent symptoms because the symptoms of the disease were incorrectly regarded as the disease itself.

India and China. India’s system of “ayurveda” medicine has used many herbs such as turmeric possibly as early as this  system. Many other herbs and minerals used in Ayurveda were later described by ancient Indian herbalists, like in the “Sushruta Samhita,” written in the 6th century BC and describing 700 medicinal plants, 64 preparations from mineral sources, and 57 preparations based on animal sources. In China, the “Shennong Ben Cao Jing” lists 365 medicinal plants and their uses – including Ephedra (the shrub that introduced the drug ephedrine to modern medicine), hemp, and chaulmoogra (one of the first effective treatments for leprosy). Succeeding generations augmented on the Shennong Bencao Jing, as in the Yaoxing Lun (Treatise on the Nature of Medicinal Herbs), a 7th-century Tang Dynasty treatise on herbal medicine.

Modern Views

Herbal Medicine is the Only Medicine. From the 16th to the 19th centuries, herbal medicine was the primary form of medication taken worldwide. Physicians were few and far between, but access to herbs and herbal medicines in the United States in particular was commonplace. Publications such as Dodoens’ New Herbal, Edinburgh New Dispensatory and Buchan’s Domestic Medicine sought to guide the home herbalist in finding and dispensing medications to their family. Aside from European knowledge on American plants, Native Americans shared some of their knowledge with colonists, but most of these records were not written and compiled until the 19th century. John Bartram was a botanist that studied the remedies that Native Americans would share and often included bits of knowledge of these plants in printed almanacs.

The formalization of pharmacology in the 19th century led to greater understanding of the specific actions drugs have on the body. At that time, Samuel Thompson was an uneducated but respected herbalist who influenced professional opinions so much that doctors and herbalists would refer to themselves as “Thompsonians,” distinguishing themselves from “regular” doctors of the time who used calomel and bloodletting.

Pharmaceuticals on The Shelf. In the light of Thompsonians, and the beginning rift between doctors and herbalists, physicians were quick to embrace pharmacology in 19th century as it helped to treat particularly pesky diseases. As a result, though, the use of herbal medicines became known as “alternative medicine,” implying it is somehow lesser. An overcorrection had occurred and while bloodletting and other medieval therapies were put by the wayside, herbal medicine mistakenly was lumped in with those, too.

Holistic to the Rescue. As the 21st century dawns, the overcorrection of the modern, pharma-centric wave of medical practice seems to be subsiding. The “Opioid Crisis” as some have begun to call it has patients and care providers looking to treat illness in a safer, more traditional way, and herbal medicine is the obvious choice. Physicians are now providing a “holistic” approach to medical care – which may include herbal medication and diet recommendations along with pharmaceuticals.


Well Theory is your source for products, recipes, and lifestyle tips to help you live to your greatest potential. Our products blend modern, medical advances with powerful, natural ingredients. Choose Well Theory for resources on full body betterment and products to bolster your wellness so that you can live to your fullest potential.

Herbal Medicine Safety Concerns

Herbal products are used by about 20% of the US population; this means that 1 of every 5 persons uses herbal remedies! That is, about 70 million people in this country have enough faith in natural medicine to utilize the powers of herbal products. According to the National Center for Complementary and Integrative Health, 30% of adults and 12% of children engage in medicinal treatments or remedies that do not fall into conventional western medical definitions.

Integrative Health

Integrative health is a term that denotes the attempted fusion of conventional western methods with more holistic and patient-focused natural and complementary methods. This is what Well Theory is all about; we hope to integrate the two worlds.

One of the over-arching concerns that I have as the surgeon that founded The Well Theory is safety. Although I believe in natural and complementary care and I run an Integrative Surgical practice, my first ethical duty is “to do no harm”. This stems directly from the Hippocratic oath that I took when I graduated from Jefferson Medical College in Philadelphia (since renamed the Kimmel Medical College).

Herbal methods of treatment for various health conditions are used worldwide and have been in use globally and here for thousands of years. Because of this, the US government has recognized most herbs to be ‘generally safe.’ Thus, these are not regulated as are mass-produced drugs under patent; herbs are regulated the same way that dietary supplements are. These are regulated by the Dietary Supplement Health and Education Act of 1994.

The Science Behind Herbal Medicine

As discussed, herbs have been in use successfully for thousands of years in most countries of the world. However, one should still bear in mind a few of the safety concerns present. Most industrial pharmaceuticals are derived from or an extract of a plant; 80% of today’s drugs have this characteristic. Most of today’s prescriptions are single molecules that are patented and have undergone regulated studies to ensure safety. Nonetheless, about 5% of all FDA approved medications are pulled off the market every year due to safety problems.

Herbal remedies or medications utilize what is known as the entourage effect. That is, these work well because they are not just made of an extracted single molecule. Rather, there are many active chemicals in each herb and these work together within the human body to give a balanced, holistic and more homeopathic effect which likely to be ultimately safer.

The Risks of Herbal Medicine

It is important to understand the type of chemicals thought to be active in the herb you wish to take for any given condition. Next, it is important to have a good understanding of the overall quantity of that herb and the others in the entourage. Finally, it is often helpful to ensure that there are not any heavy metals or pesticides within the formulation. A recent study looked at ginseng. The authors found a 15 to 200-fold variation in the amount of activity of the 2 important constituents within 25 different ginseng products on the market.

Many clinical studies of herbal remedies are difficult to interpret due to issues inherent to herbs. Different species are looked at for example and then compared to each other. A study on Echinacea angustifolia stated that it did not work for rhinovirus, but most herbalists use Echinacea purpura. As well, the doses of herbs in clinical studies are usually well below the size of the doses typically recommended by naturopaths or herbalists.

Contaminants are of particular concern if the herbal medicine is sourced outside of the US. One study examined 260 Asian patent herbals and found problems. 7% of the medications had additives not mentioned on the label placed to increase efficacy. About ¼ were found to have high levels of heavy metals. Contaminants are especially a problem with remedies touted as aids for sexual function, body-building or weight loss.

It is important to understand how the herb is processed within the body. Some herbs affect the liver and liver enzymes in such a way that they render other prescription or herbal remedies less or more effective. The liver is finely tuned to process drugs with certain enzymatic methods and often herbs alter the balance. One very well-known example of this is how St. John’s Wort interacts with prescription industrial anti-depressants. These sorts of interactions can be managed with a knowledgeable practitioner.

If you are planning on joining most of the adults on the planet and use herbal remedies as a safer and more natural alternative for wellness and health, do so with proper education and skepticism. We are here to help and maintain a constantly active research department and compliance center for your benefit (and ours as we too take these products).

With regard to the use of herbal products in general, Well Theory does not recommend the use of such products for pregnant women or for children. There are simply too many unknown variables and children and babies are too precious for us to risk any negative outcomes.

Choose Well Theory for resources on full-body betterment and products to bolster your wellness so that you can live to your fullest potential.

5 Natural Tips To Help Reduce Arthritis Pain

Arthritis is a painful condition in the joints that causes inflammation, stiffness and most of all pain.  As we age, these conditions become worse due to wear and tear on our joints, and managing the pain and related symptoms can become even more of a challenge.

For those who are dealing with arthritis related pain, managing the pain can be a major concern.  Fortunately, there are several factors that we can directly control that can help reduce inflammation and pain overall.  While these tips won’t eliminate your arthritis, they can help you to better manage the pain you feel on a daily basis.


Remember those days when you’d play catch and wind up with a sore shoulder? Your mother likely told you to “throw some ice on it.”  When pain strikes, one of the first things many people do is grab the heating pad.

Hot and cold therapy helps reduce arthritis pain and while it’s a very temporary solution, it does actually work!  Simply taking a warm bath and applying a heating bad while watching TV can help to ease stiffness in your joints, while an ice pack can help to relieve joint pain after a long day.  When you’re looking to loosen up in the morning look to heat, but when you need a quick bit of pain relief, grab an ice pack and give yourself a break.


Just about any major life problem can be solved in one way or another through exercise.  It helps you control your weight, gives you more energy and overall just improves your quality of life.  While intense sprinting exercises or body building may be out of the question, low impact type exercises like swimming and walking allow you to move freely and to move your joints with little resistance.  Looking for something a bit more involved? Try out yoga! Dr. Meredith Warner always recommends yoga to her patients.


Our diets have a much bigger impact on our quality of life than most of us realize or care to admit.  The foods we eat provide our bodies with the energy we need, and the vitamins and minerals we need to thrive.  Avoid fast food, foods with high sodium content and inflammatory foods to help reduce arthritis symptoms.  Also, including the right fatty acids in your diet can not only help with pain relief but are known to have similar effects as NSAIDs.

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

  • refined carbohydrates, such as white bread and pastries
  • French fries and other fried foods
  • soda and other sugar-sweetened beverages
  • red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • margarine, shortening, and lard

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

  • tomatoes
  • olive oil
  • green leafy vegetables, such as spinach, kale, and collards
  • nuts like almonds and walnuts
  • fatty fish like salmon, mackerel, tuna, and sardines
  • fruits such as strawberries, blueberries, cherries, and oranges


This tip takes into account exercise and diet, as they both play a crucial role in maintaining a healthy weight.  As the numbers on the scale begin to rise, the amount of stress that is placed on our joints increases as well.  With arthritis already causing significant joint pain, keeping your weight under control can help reduce the chance of worsening this pain.

Keep it simple. You don’t have to run a marathon every day to be healthy. Simple, daily choices to move more by walking a little further in a parking lot or stretching before bed will pay big dividends over time.


Arthritis Pain with Hemp Oil


One natural herb that is gaining a lot of attention in the public and scientific forums, is hemp, Cannabidiol. It has none of the psychoactive properties found in THC. There is growing evidence to support the use of hemp for its high antioxidant contents and its ability to interact with the system of cell receptors in your body, called the endocannabinoid system (ECS), which spreads throughout connective tissues and even into your organs.  Many people have found success over the long term by introducing a hemp products into their wellness routine.