Diet and Nutrition
Recent research has shown that carbohydrates, not saturated fats are the culprit that are causing the epidemic of diseases in the United States and the world including obesity, hypertension, diabetes, heart attacks and strokes.
An excellent review of the research regarding this can be found in the book, The Big Fat Surprise by Nina Teicholz. This book carefully reviews dozens of important research studies in a straight-forward and easy to understand manner and the politics that influence the dietary recommendations in the US and around the world.
Most medications (pain pills, etc) that are used for arthritis, are symptom modifying. This means they block or change the symptoms experienced, but they do nothing for the underlying problems. In other words, they are not disease modifying, only symptom modifying. Glucosamine and Chondroitin are the only supplements that are currently available that have research studies supporting their disease modifying effects. A recent review of multiple studies supports this conclusion. You can read the abstract for this study here.
Regular use of Glucosamine and Chondroitin can reduce symptoms and actually slow the progression of arthritis. Instructions for taking these medications can be found here.
There are other supplements which have some indications that they may be helpful, but not enough real hard evidence to highly recommend them.
These may be worth trying to see if they help in your situation.
Fish Oil/Omega 3 – Doses of 1,000 to 2,000 mg of fish oil a day have been shown to improve knee function.
Boswellia Extract – Boswellia is a plant extract that is used to treat inflammation. There is some evidence that it can help reduce inflammation in arthritis. Usually taken as 800-1200 mg twice a day.
Tumeric/Curcumin – Curcumin is the active ingredient in Tumeric, a common spice. This has also been shown to have anti-inflammatory effects. The usual dose is 900mg per day. This should be taken with food as it may upset the stomach otherwise.
Resveratrol – Extracted from grape seeds, this supplement has been found to improve bone health when combined with calcium as well as heart and blood pressure benefits. A common dose of this is 20mg once a day.