Eating Smart for Arthritis

Released June 10, 2025

 

PODCAST OPEN:      

You’re listening to the Live Yes! With Arthritis podcast, created by the Arthritis Foundation to help people with arthritis — and the people who love them — live their best lives. This podcast and other life-changing resources are made possible by gifts from donors like you. If you’re dealing with chronic pain, this podcast is for you. You may have arthritis, but it doesn’t have you. Here, learn how you can take control of arthritis with tips and ideas from our hosts and guest experts.

This episode of the Live Yes! With Arthritis podcast is brought to you in part by Amgen.

MUSIC BRIDGE

 

Stacy Courtnay: Hi everyone, and welcome to the Live Yes! With Arthritis podcast. My name is Stacy Courtnay and I'm excited to be your guest host today. Our topic is good food and nutrition for arthritis. A little bit about myself: I'm from Atlanta. I've had rheumatoid arthritis since my mid-20s, and now I'm in my late 40s. It has definitely been a long journey, but I'm actually really stable right now, and food and nutrition is a big part of why I think I'm thriving. It's not everything, but it's definitely very helpful.

 

Getting good nutrition by eating the right foods can help improve your symptoms and maintain a healthy weight. Even small changes — like swapping red meat with anti-inflammatory fish — can have big benefits, but it's not just what you eat. Properly preparing foods can have an impact as well. And while there's no official arthritis diet, following a few simple guidelines can help. In this episode, we'll explore how to use the right food and your overall nutrition to maximize its benefits for your arthritis, whether it's osteoarthritis or an inflammatory arthritis such as rheumatoid. We'll also talk about some simple recipes. And we'll discuss where it all starts for most of us, which is in the grocery store.

 

Our guest expert is Ruth Frechman. She is a registered dietitian and certified personal trainer, as well as the author of an Amazon bestseller, “The Food Is My Friend Diet: Quick & Easy Cookbook,” and she’s owner of On the Weigh, a program dedicated to help people achieve their health and fitness goals. So, Ruth, welcome to the podcast. I would love for you to share a little bit about yourself and your experience with arthritis.

 

Ruth Frechman: Hi Stacy. Thank you for having me, and it's a pleasure to be here. I have been in private practice for many years, and so I've seen and helped many clients with different types of arthritis, mostly osteoarthritis, gout and rheumatoid arthritis. I also was a media spokesperson for the Academy of Nutrition and Dietetics for nine years, and arthritis was one of my specialties. On a personal level, my mother had osteoarthritis and gout. I saw and heard her pain throughout the years.

 

Stacy Courtnay: Thank you so much for joining us, and I'm excited to dive right into some questions. What is good nutrition and how do we achieve it?

 

Ruth Frechman: Basically, good nutrition means eating healthfully, and eating healthy foods can easily be accomplished with the right information. To make it easy, there's the Dietary Guidelines for Americans. Their plan is called MyPlate; you may have seen it. It's a symbol for the public to visualize what foods to eat. Basically, for breakfast, lunch and dinner, eating at home, at work, at a party or a restaurant, divide your plate into quarters, and that's where you get the balance, variety and moderation.

 

A quarter of your plate is protein, because protein protects your immune system and builds muscle mass. And really, it's your choice of what protein you want. Lean red meat in moderation for everyone. Chicken, fish, eggs, tofu, nuts, beans. And to get the benefits of the omega-3 fatty acids, you want to eat fatty fish two days a week or more, like salmon, tuna, trout, mackerel or sardines. Some people love fish and some people hate it, but fish with omega-3 fatty acids are anti-inflammatory, which is good for arthritis. Then a quarter of your plate should be carbohydrates. Your brain thinks on carbs and moves on carbs, and half of those carbs should be whole grains to reduce the risk of heart disease and cancer and reduce inflammation.

 

Everything in MyPlate is calculated using science to get the nutrients that you need. Whole grains, like brown rice, whole grain pasta, popcorn, quinoa and oatmeal, have fiber, antioxidants and phytonutrients to reduce inflammation. Excess amounts of rice, bread and pasta and tortillas should be avoided. You can still eat them but avoid excess amounts.

 

Then half your plate should be fruits and/or vegetables to get the vitamins, minerals, fiber, antioxidants, phytonutrients to reduce inflammation and to reduce your risk of heart disease and cancer, not just arthritis. It's overall basic good health. Unfortunately, only 10% of Americans follow these guidelines, so there's lots of room for improvement. People don't get enough fruits and vegetables, whole grains or fatty fish, yet these are the foods that help inflammation.

 

Stacy Courtnay: Where can someone access that visual, the diagram that you were talking about?

 

Ruth Frechman: It's myplate.gov. It goes into detail of everything.

 

Stacy Courtnay: OK, so myplate.gov. I knew that protein was great for supporting muscle mass and all that, but I didn't know that it supported your immune system.

 

Ruth Frechman: There's protein in every cell of your body, so you need sources of protein every day.

 

Stacy Courtnay: Talking about different types of diets, we always hear about the anti-inflammatory diet or the Mediterranean diets. What else is on the anti-inflammatory diet or Mediterranean diet in terms of vegetables, whole grains?

 

Ruth Frechman: They're very similar. The anti-inflammatory diet includes food to reduce inflammation and avoids the foods that could be triggers for inflammation. The focus is fruits, vegetables, whole grains, beans and lentils, nuts and seeds, fatty fish, herbs and spices, like ginger, cinnamon and turmeric, and also the healthy fats. The processed foods to avoid on the anti-inflammatory diet would be foods without a lot of nutrients. And also foods you want to avoid: foods with a lot of salt, sugar and unhealthy fats. Cakes, cookies, candy, regular soda, a lot of red meat, bacon, sausage, refined carbs, like rice and bread. They tend to really limit them. And then also alcohol should be avoided because it can increase inflammation.

 

Stacy Courtnay: So, any other diets that you think help arthritis — keto, Atkins, anything else?

 

Ruth Frechman: The big one is the Mediterranean diet. And the Mediterranean diet is very similar to the anti-inflammatory diet. And technically the Mediterranean diet has one less dairy and one more source of fish than MyPlate. They're very similar. Really, the focus is on fruits, vegetables, whole grains, beans, lentils, nuts, fish and healthy fats like olive oil. And the Mediterranean diet has some dairy and a little red wine.

 

Another diet that is somewhat popular for being anti-inflammatory is the DASH diet, and that's the Dietary Approach to Stopping Hypertension. It's been around for a while. It's similar to the other diets. This focus is lots of fruits and vegetables and dairy because these foods have a lot of potassium, which helps lower blood pressure along with healthy fats. Basically, they're all pretty healthy diets.

 

Stacy Courtnay: And a lot of these diets I'm sure include a lot of superfoods. So, what exactly is a superfood and how do they help us?

 

Ruth Frechman: There's no such thing as a magic food or one particular superfood. They all work together with different aspects to reduce inflammation. But a superfood has important nutrients like vitamins, minerals, fiber, antioxidants and phytonutrients. As an example, flavonoids are phytonutrients. And cocoa, green tea and berries are loaded with flavonoids.

 

Phytonutrients go beyond the basic vitamins and minerals. Each plant has hundreds of different phytonutrients. So, you don't just want to eat blueberries, you want to eat a variety of fruits to take advantage of all the different phytonutrients in all the fruits. Also, besides fruits, of course, you want to eat a variety of vegetables, whole grains and beans to take advantage of all the other phytonutrients. It's all about reducing inflammation and to reduce the symptoms of arthritis. Reducing inflammation isn't just for arthritis, but it's very important. And it's also important to reduce the risk of heart disease, diabetes and cancer, and to promote brain health.

 

Stacy Courtnay:

How do you feel about the greens, the powders, as a supplement to eating them on

your plate?

 

Ruth Frechman: I personally am not a fan of powders or supplements. You want to eat the whole foods. How do you know what's exactly in a powder? If you really want the superfoods, you know, eat all the berries, all the greens, like kale and spinach, salmon, tuna, nuts and seeds, beans and lentils, yogurt, whole grains, eggs, broccoli, cauliflower, avocados. There's plenty of good superfoods, and they taste great. I don't see the advantage of taking a green powder when you're not really sure you know what's in it.

 

Stacy Courtnay: I love to do smoothies and throw all the fruits in there, and then I add spinach. So, that's kind of how I get my fruits at least for the day.

 

Ruth Frechman: It's fresh, it tastes great and you can't go wrong.

 

Stacy Courtnay: How do you feel about fasting or intermittent fasting?

 

Ruth Frechman: There's some research to suggest that intermittent fasting may reduce inflammation, but more research is necessary. Fasting has been around for thousands of years. I personally am not a big fan of fasting for losing weight. From my experience with clients, they go all day without eating, and then they can't stop themselves in the evening from eating too much dinner. And when you're so hungry, you can't control yourself. And what they do choose is not usually the healthiest choices. But again, everyone is different.

 

You can't eat too much protein at one time because it's better to distribute the amount of protein throughout the day. Because your body can only absorb so much protein at a time. And it's also better to distribute the carbohydrates that kind of regulate those blood sugar levels. If you did want to try fasting, I would talk to a doctor. There may be certain medications that may prevent you from doing it. And also, you want to make sure that you are not dehydrated, because that's really important to not be dehydrated if you're going to try fasting.

 

Stacy Courtnay:

So go back, the quantity of protein that you have in one sitting: What is that number?

 

Ruth Frechman: Usually, it's no more than 30 grams per meal at a time. You can only metabolize so much. Everybody's different. Some people can metabolize more than that maybe, but the general rule is: no more than 30 grams of protein per meal.

 

PROMO: The Arthritis Foundation is always looking for new ways to inform you about the things you want to know more about. Check out our webinars — in real time or on demand. Visit arthritis.org/webinars to learn more.

 

Stacy Courtnay: What are some of your best tips for those who have arthritis who are looking to either maintain or lose weight to ease the stress on their joints?

 

Ruth Frechman: I'm glad you asked. I'm a professional loser. I help people lose weight for a living. (laughter) Nutrition is my game, weight loss is my fame. But when I was doing my research for my cookbook, “The Easy Arthritis Diet Cookbook,” I didn't realize that the No. 1 goal to help reduce the symptoms of arthritis is to lose weight. The excess fat increases inflammation, and the goal of arthritis is to reduce inflammation. I've always heard that for every extra pound, it adds four pounds of pressure on your knees. So, it would be helpful to lose weight if needed. Eat all those healthy foods that we talked about, and eat them on a small plate, and that helps control your portion sizes.

 

And then part of a healthy lifestyle is getting some type of physical activity. Eating healthy and physical activity is really important to live a healthy lifestyle and not just to lose weight. You really want to listen to your hunger cues; eat when you're hungry, but stop eating when you feel just satisfied. Yeah, sure, you could eat more, but you don't. You don't really want to eat until you feel full and stuffed at every meal. Especially when you're older, if you're eating until you feel full of stuff, it generally means you're going to gain weight.

 

And of course, my No. 1 rule for life is do not eat if you're not hungry. So, someone offers you a delicious pastry or a second helping. You have to listen to your own body and your own hunger cues and be able to say, "No, thank you." I also recommend weighing yourself at least once a week to see if you're making progress. And you want to look at the weekly and monthly trends. The scale is a tool to help you. If you see the numbers going down, yay, you're eating less and you're losing weight. If you see the numbers going up, if you start gaining weight, you want to cut it off quickly before you put too much weight on.

 

And also, it helps to keep a food journal to hold yourself accountable. You don't realize that all those little snacks add up. And it does get trickier as you get older. By the age of 60, you have to eat 25% less just to stay the same weight. As you get older, your metabolism slows down, way down, and that's a lot less to eat to maintain your weight. Really I think the bottom line is you really have to ask yourself: Why is this important to me? Why do I want to lose the weight? And then you want to set goals for yourself to hold yourself accountable and really make a commitment to yourself. You're really investing in yourself. You matter.

 

Stacy Courtnay: So, what do you think about GLPs for weight loss?

 

Ruth Frechman: I've been a dietitian for over 40 years, and I've seen a lot of things come and go. Most of them have been harmful or not very effective. But the GLP-1s have made it so much easier for people who struggle to lose weight. They slow down your metabolism, and so you feel really full quick. But the second thing is that it stops the food noise in your brain. I also see a lot of people that go in for bariatric surgery, and sure, they cut up your stomach the size of an egg for gastric bypass or the size of a banana for the sleeve, but it doesn't change your mind. And so, they still have those cravings. But with the GLP-1s, they don't even crave what they used to crave. It's been wonderful for them to be able to not think about food every second and not want to eat.

 

Stacy Courtnay: Ruth, can you tell us what GLPs are and exactly what they mean?

 

Ruth Frechman: Sure. They started off being drugs to lower your blood sugar, and they found that the people on them were losing weight. And now it's just like mushroomed worldwide into being popular for people who want to lose weight the easy way. There is no such thing as an easy way. The research is coming out now saying that if you go off of it, people gain back two-thirds of the weight. So, you still have to incorporate a healthy lifestyle into it; you still have to change your habits. Otherwise, when you go off the injection, you're going to just put the weight back on. And it takes a lot of motivation and discipline to keep the weight off, no matter what you do. That's why it's important to incorporate physical activity, like walking or swimming, yoga, tai chi, whatever you like to do. You should find something that you enjoy doing so that you continue doing.

 

PROMO: Whenever you need help, the Arthritis Foundation’s Helpline is here for you. Whether it’s about insurance coverage, a provider you need help from or something else, get in touch with us by phone toll-free at 800-283-7800. Or send us a message at arthritis.org/helpline.

 

Stacy Courtnay: So, let's change gears. I want to talk about some food swaps. Rather than olive oil, I love to use avocado oil. Rather than raw sugar, I've switched to coconut sugar. What are some other ideas that you have for some of our listeners?

 

Ruth Frechman: Fruit for snacks is my biggest swap, instead of high-calorie, processed foods. You can't go wrong with a natural, fresh, low-calorie fruit. It's a win-win. Fruit has less calories, and you're just taking advantage of all those phytonutrients to protect your health. They're very satisfying. There's a lot of fiber in them. It keeps you full. They even contain fluids, so there's a hydration issue to them also.

 

Add more fruits and vegetables at lunch and dinner, then eat less rice, bread and pasta. Using olive oil instead of butter would be a good, healthy swap because the butter is saturated fat, and the olive oil is a healthy oil. Most people don't eat enough fish, so a nice swap would be to add fatty fish twice a week, at least twice a week. It'd be easy to choose a tuna sandwich for lunch and maybe a frozen salmon for dinner. All these little swaps add up to big benefits.

 

Stacy Courtnay: Let's talk about food prep. There's a lot out there about air fryers, instant pots, slow cookers.

 

Ruth Frechman: Food prep is huge for people with arthritis. People may not be able to stand long in the kitchen, so they want to use time savers, like frozen fruits and vegetables, or canned fruits and vegetables, or packaged salads. That saves a lot of time. And you don't have to stand in the kitchen long. And frozen fruits and vegetables and canned fruits and vegetables are just as healthy as fresh. Very few nutrients are lost. So, you don't have to worry about not getting the nutrients you need from frozen or canned.

 

If you have arthritis and you're in a lot of pain in your hands, always use an electric can opener to make it easier for you. As far as air fryers go, they cook the food quicker. I have one, and I've just started using it. Slow cookers are an excellent choice for people with arthritis, like an instant pot or crockpot. It's good for cooking in bulk, which is really good because you're going to have meals for a few days. And then also you can freeze these and use these meals for later. And then all you have to do is reheat.

 

As far as utensils go: Besides the electric can opener, there's a salad spinner; there's a grabber to reach the items that's on a tall shelf. They have pronged cutting boards to hold the food in place, so it doesn't slip. And there's finger guards so that you don't cut yourself if you're cutting. They have easy-to-grab handles on certain utensils. There's a rocker knife to make it easier to cut. Another idea would be to have a microwave on a lower shelf, so that it's easy for you to access. Also, think about drive-up groceries or grocery delivery. That'll save you time and energy if that's a problem for you. There's a lot of different things out there these days that make it easier for people who are in pain and can't stand in the kitchen long.

 

Stacy Courtnay: Tell me some of your favorite quick and easy recipes that we can find in your cookbook.

 

Ruth Frechman: My favorite go-to that I do all the time would be plain Greek yogurt with fruit and nuts. To me, that checks all the boxes. You've got your protein, you've got your calcium, you've got your probiotics, you have the health benefits from the fruit, you have the phytonutrients from the nuts. That's like the best meal. It's healthy, it's quick, it's easy, it tastes great.

 

Another snack might be to roast garbanzo beans with olive oil and curry for a quick snack. You roast them, and then they're, like, crunchy and delicious. And the curry has the turmeric to reduce inflammation. Nuts make a quick and healthy snack. I'm all for quick and easy. The quicker, the easier, the better. You could cut open a pouch of tuna or a can and put it on whole-grain crackers; that makes a nice, small meal. You could add a salad to that, or a fruit, some vegetables.

 

As far as recipes go, in my “Easy Arthritis Diet Cookbook,” is frozen salmon and frozen berries. It can't get any easier. In a skillet, you combine the thawed berries, like mixed berries, with a little bit of balsamic vinegar, a little bit of maple syrup and some thyme. And then you reduce it and simmer it for three or four minutes until it's thickened. And then you add the salmon to the skillet and spoon the sauce over the salmon. And then cover it and simmer it on low heat, stirring the sauce often until the salmon flakes after three or four minutes. It's quick and easy, and it's healthy and delicious for the whole family.

 

Another recipe that I really love: You drain a can of pears, and you put the pears and three tablespoons of golden raisins and two tablespoons of maple syrup in the microwave in a bowl for two minutes and then take it out. And when it's done, you put on two tablespoons of pistachios and serve it immediately warm. It's very fancy and gourmet-tasting, but it's so easy, it's unbelievable.

 

Stacy Courtnay: Well, one of my favorite quick and easy recipes… They call it a viral bowl; it's been all over social media. But it is lean ground beef, seasoned with, like, some taco seasoning, roasted sweet potatoes, cottage cheese, avocado. And then you drizzle some honey over it.

 

Ruth Frechman: Wow. Sounds good.

 

PROMO: Over the past seven decades, the Arthritis Foundation has invested over $500 million into scientific research, advancing arthritis treatments while pursuing a cure. Progress is being made every day, thanks to the contributions of people like you. Learn more about our research initiatives at arthritis.org/science.

 

Stacy Courtnay: Any other recipes you want to share or any other key points?

 

Ruth Frechman: Just when you go to the grocery store, I think the planning is the key. You can have like a three-week menu, and you know exactly what you're going to eat day after day. You can make a grocery list. And when you go to the store, head for the fruits and vegetables. Try to be as plain and simple as you can with the whole foods, because those are the ones with the nutrients and less salt, sodium, sugar and less saturated fat, which are the ones that aren't the best for your arthritis diet.

 

Eggs are very healthy for you. The yolks are especially healthy. They don't raise cholesterol. Saturated fat raises cholesterol. So, eggs are your friends, again. If you start planning easy meals, then it's going to make your life a lot easier. Social media is quite helpful, gives you lots of ideas. Cottage cheese is the big rage on social media these days. That's always fun, to try new recipes.

 

Stacy Courtnay: And speaking of social media, we always post a question before each episode. And we asked: “What foods make your arthritis symptoms better or worse?” And we received nearly 200 comments. But I'm just going to go over a few that we received. Kathy Keller said, "It's so complicated to tell with so many food choices. I do feel better on a high protein diet, when I limit my carbs to about 40 grams per meal and only 15 grams of sugar a day if I feel the need for energy. I think the high protein helps lose weight and brings down inflammation." Which, that definitely goes in line with what you had said earlier about protein benefiting your immune system.

 

Ruth Frechman: Yeah, 200 comments, that's a lot. It shows it's a hot topic. Everybody is different. So, you want to find what works for you. Just make sure that you're choosing the foods that we talked about to help reduce the inflammation. It's good that she's getting protein at every meal and limiting the amount of carbs.

 

Stacy Courtnay: Carol Housley said, "Artificial sweeteners of any kind definitely makes my inflammation worse without a doubt."

 

Ruth Frechman: Yeah, there's some research to suggest that artificial sweeteners may increase inflammation in certain people, so it's always good to see how your body reacts to it. And after you have an artificial sweetener, especially aspartame, they're thinking maybe some people react to it. It's good to be aware of what artificial sweeteners you're taking to see if you have any side effects. But again, everybody is different. It's up to the individual whether or not artificial sweeteners are good for them.

 

Stacy Courtnay: How do you feel about stevia, Truvia, monk fruit as healthy swaps for an artificial... I mean, it's still artificial, but I guess it's a healthier option.

 

Ruth Frechman: I wouldn't say it's a healthier option; it's just an option that makes the food sweet without the calories. It's a personal preference. It does have an after-taste, and some people get used to it and some people don't.

 

Stacy Courtnay: Jenn Corcoran and Angela Willenbring both had similar comments. "Gluten, alcohol and processed foods definitely make my inflammation worse." They find that they do better with higher protein, lower carbs.

 

Ruth Frechman: Gluten is the type of protein in wheat, rye and barley. But some people are sensitive to gluten and it may cause inflammation. Alcohol, it's known to increase inflammation, so she's good to eliminate alcohol from her diet. And processed foods make it worse, she said. So processed foods generally are high in sugar, which can cause inflammation. They may be high in saturated fat, which is not good for arthritis. And they may be high in sodium. It's not a bad idea to give up the processed food.

 

Stacy Courtnay: Absolutely. Kim Colwell said her triggers are, “Cheese, sometimes red wine and definitely sugar.”

 

Ruth Frechman: Yep. (laughter) The cheese is saturated fat and loaded with sodium. But again, now there's research saying that the saturated fat in milk or dairy may not be harmful. So, I don't know; the jury's still out on that one. She may want to choose a low-fat cheese like mozzarella, because it is a good source of protein and calcium. And also red wine. Yep. Inflammatory. And sugar. Yep. Inflammatory. Listen to your body. If you know you have certain triggers, then it's easier for you to eliminate them.

 

Stacy Courtnay: And the last comment I'll read is from Sini Manchester: "A pescatarian diet works best for me. Fish is the only meat I can eat without any issues."

 

Ruth Frechman: A pescatarian diet is basically a plant-based diet with fish, and it can be extremely healthy, especially if you're choosing a fatty fish. Tilapia doesn't really have omega-3 fatty acids; but salmon, tuna, trout, herring, sardine, mackerel, they have a ton loaded with the omega-3s, which are very healthy for you. For some people, just eating plant-based and just fish may be limiting, because there are eggs or chicken. Red meat should be limited; small amounts may be OK, but it's not like you can never have red meat. Lean sources of red meat have protein, iron and zinc. So, there are health benefits to having some amounts of red meat. And red meat is lamb, beef and pork.

 

Stacy Courtnay: So, to close out each episode, we typically share our top three takeaways as the host and the expert. So, I would like to ask you what your top three takeaways were from today's discussion.

 

Ruth Frechman: OK. It would be beneficial to lose weight if needed when you have arthritis, to reduce that inflammation. A second thing would be to eat all those anti-inflammatory foods like fruits and vegetables and whole grains, herbs and spices, nuts, beans and fatty fish. And the third one would be to include physical activity. Also snuck in a fourth one: Some people are really anti-medications, they don't want to take any meds. So, don't be afraid to try a medication, especially if pain is an issue; give it a try because the quality of life is also important. So, those are my four takeaways.

 

Stacy Courtnay: Yeah. I fought taking a biologic for so many years for my rheumatoid, but it came down to a quality of life. I feel like my medication helps, but then having a healthy lifestyle also definitely helps with my symptoms. So, my top three takeaways are: No. 1, I'm going to buy your cookbook, because I really want to try the salmon and berry recipe, as well as the pears. That sounded delicious.

 

No. 2, meal prep and plan ahead. I know we're all busy, and if we have something in mind or we have the ingredients ahead of time, that's definitely going to encourage us to make something healthier and not run out and grab something unhealthy. And the last one, which, this is just depressing, you have to eat 25% less calories after you’re 60 years of age to maintain your weight. That is really daunting. But good information to have. So, just lots of fun things to think about as we get older, right?

 

Ruth Frechman: That's right, fun things! (laughter)

 

Stacy Courtnay: Well, I really enjoyed this conversation. You are a wealth of knowledge. Whether you have osteoarthritis or any type of inflammatory arthritis, or any chronic illness for that matter, these tips are definitely helpful. So, thank you, Ruth, and we appreciate your time. And for more information about diet, exercise, medication questions, you can always find more resources at arthritis.org. And we also have our Helpline, which is available for any questions that you may have.

 

Ruth Frechman: Thank you for inviting me, Stacy. I hope that's been helpful. Start small with one or two changes.

 

Stacy Courtnay: Thank you everyone for listening.

 

PODCAST CLOSING:

The Live Yes! With Arthritis podcast is independently produced by the Arthritis Foundation. Gifts from people like you make our podcast and other life-changing resources possible. You can donate at arthritis.org/donate. This podcast aims to help people living with arthritis and chronic pain live their best life. For a transcript and show notes, go to arthritis.org/podcast. Subscribe, rate and review us wherever you get your podcasts. If you subscribe through Spotify, leave a comment on their platform, letting us know what you think about this episode. And stay in touch!