Cooking should feel satisfying, not painful. But for many older adults with arthritis, chopping vegetables, opening cans, stirring sauces and lifting pans can put extra strain on already sore hands.

According to the Centers for Disease Control and Prevention, 47.8% of U.S. adults 65 and older have been diagnosed with arthritis. When arthritis affects the hands, everyday kitchen tasks can become frustrating, tiring or even painful.

That doesn’t mean you have to give up cooking. Small changes in how you move, what tools you use and how you set up your kitchen can help reduce stress on your joints and make meal preparation more manageable.

PROTECT YOUR JOINTS

Many everyday movements can add stress to painful joints. Use larger handles for a more comfortable grip, or add foam tubing or pipe insulation to utensils to make them easier to hold.

When possible, use bigger joints, such as your wrist, elbow or shoulder, instead of relying only on your fingers. Use the palms of your hands to open lids, scissors to open packages and two hands instead of one when lifting, carrying or stirring.

Avoid forceful gripping, pinching, repetitive hand motions, holding your hand in one position too long and carrying heavy cookware with one hand.

LET KITCHEN TOOLS DO THE WORK

Food processors, blenders, electric mixers, electric can openers and electric jar openers can take some of the strain out of meal prep.

For cutting and peeling, rocker knives, rolling knives, pizza cutters, press-top choppers, palm peelers and easy-grip utensils can be easier on sore hands. Jar grips, long-handled openers, spring-loaded scissors and bowls with silicone bottoms can also reduce the force needed to open, cut, steady or hold items while cooking.

SET UP YOUR KITCHEN TO SAVE STEPS

Create a work area near the sink with frequently used spices, cutlery and tools. Keep everyday items on the counter or on low shelves so you do not have to reach, lift or bend as often. Sitting while chopping, mixing or preparing food can also help conserve energy.

Use a portable timer so you do not have to keep checking the oven. When possible, slide pots or bowls across the counter on a hot pad instead of lifting them. Lightweight pans and smaller containers can also make it easier to fill larger pots with water without carrying a heavy pot from the sink to the stove.

MAKE FOOD PREP EASIER

Buy pre-cut produce, frozen vegetables or prepared ingredients when they fit your budget. Cook extra food and freeze leftovers for easier meals later.

Use one-pot appliances, such as a slow cooker, pressure cooker or Instant Pot, to reduce cleanup. Line baking pans with parchment paper, loosen dried spills with a wet, soapy sponge before wiping and use a slotted spoon or spaghetti server to remove pasta instead of carrying a heavy pot to the sink.

Small prep tricks can help, too. Partially freeze meat before slicing, scald fruit briefly to make peeling easier and boil potatoes with the skins on, then cool them under running water before peeling. 

For the full article and more arthritis-friendly cooking tips, visit NCOA.org.  

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