Do your joints hurt? Maybe you have osteoarthritis? The good news is that a plant-based diet may be able to help.

Osteoarthritis is the most common form of arthritis, affecting millions of people worldwide. It occurs when the protective cartilage that cushions the ends of your bones wears down over time. Although osteoarthritis can damage any joint, the disorder most commonly affects joints in your hands, knees, hips and spine. Osteoarthritis has often been referred to as a “wear and tear” disease. But besides the breakdown of cartilage, osteoarthritis affects the entire joint. It causes changes in the bone and deterioration of the connective tissues that hold the joint together and attach muscle to bone. It also causes inflammation of the joint lining.

Vegetarians have a lower risk of osteoarthritis. One study showed that even light meat consumption once a week increased the risk of osteoarthritis by 31% in women and 19% in men, compared to vegetarians.

People already diagnosed with arthritis can take steps to improve their diet quality as a possible route to reduce arthritis symptoms and maintain a healthy body weight. In one study, a whole food plant-based diet was associated with a significant reduction in pain compared to an ordinary omnivorous diet, with statistically significant pain reduction seen as early as two weeks after initiation of dietary modification.

The plant-based diet is thought to help in many ways. It helps maintain a healthy weight and lowers the level of inflammation. Plant foods also contain phytonutrients that help reduce the symptoms of arthritis. Phytonutrients are substances, only found in plants, that while not vitamins, minerals or fiber, nevertheless can have a powerful benefit when it comes to health. Certain foods such as green peppers, cabbage, spinach, papaya and kiwi fruit have higher levels of phytonutrients that may help arthritis, while blueberries and strawberries have may also be of special value.

Giving up animal products, such as meat, fish, dairy and eggs, and replacing them with fruits, vegetables, whole grains, legumes, nuts and seeds, may be just what you need to feel limber again!