Arthritis is a common health problem that causes inflammation and pain in the joints. This problem can increase due to aging, genetics, obesity, and wrong lifestyle. Some types of arthritis, such as osteoarthritis, worsen over time, while others, such as rheumatoid arthritis, are an autoimmune disease. Doctors prescribe various medicines to treat arthritis, but many natural remedies can also help reduce pain and improve quality of life. In this article, we will discuss in detail about nine natural remedies, which can be helpful in reducing arthritis pain.
Control your weight
Weight has a direct impact on arthritis symptoms. Excess weight puts more pressure on the joints, especially on the knees, hips, and feet. According to the American College of Rheumatology and the Arthritis Foundation, if a person is obese, he or she should lose 5% of their total body weight, which can improve arthritis symptoms. Losing weight not only reduces pressure on the joints, but it also improves mobility and prevents future damage. Weight can be controlled with the help of the right diet and exercise. A doctor or dietitian can help you.
Exercise regularly
Exercise is extremely important even when you have arthritis. It helps control weight, keep joints flexible, and strengthen surrounding muscles. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate exercise a week. Some of the best low-impact exercise options include walking, cycling, tai chi, swimming, and aquatic exercises. If you feel unable to exercise due to arthritis, consult a doctor or fitness instructor to create a suitable exercise plan.
Try hot and cold therapy
Hot and cold therapy is an effective way to reduce arthritis pain. Hot therapy includes taking a hot bath, using a heating pad, or applying a warm towel, which reduces joint stiffness. Cold therapy, such as applying an ice pack, gel pack, or frozen vegetable pack to the affected area, helps relieve inflammation and pain. Never apply ice directly to the skin; wrap it in a towel. Additionally, using capsaicin cream made from chili peppers may also provide relief.
Try acupuncture
Acupuncture is a traditional Chinese medicine practice that involves inserting fine needles into specific points on the body. Research suggests it may help reduce arthritis pain and improve quality of life. Acupuncture has very low risks, but more research is needed to fully understand its effects. If you are thinking of getting acupuncture, always get it treated by a certified and experienced acupuncturist.
Practice meditation and yoga
Depression and stress are more common in people suffering from rheumatoid arthritis. Stress, anxiety, and depression can increase inflammation in the body, which can worsen arthritis symptoms. Relaxation techniques such as meditation, yoga, guided imagery, and massage can be helpful in reducing arthritis pain and providing mental peace. Meditation brings peace of mind, while yoga improves joint mobility. Incorporating these techniques into your daily life can relieve arthritis symptoms.
Follow a healthy diet
Following the right diet is important to reduce arthritis pain. An anti-inflammatory diet rich in fresh fruits, vegetables, and whole grains strengthens the immune system. According to research, vegan and Mediterranean diets can help reduce arthritis symptoms.Foods to eat: Fatty fish (salmon, tuna),Olive oil,Ginger and garlic,Walnuts and spinach,Berries (blueberries, strawberries). Foods to avoid:Foods with high sugar and salt,Processed meats,Gluten-rich diets,Highly-processed foods,Be sure to consult a doctor before making dietary changes, so that there is no nutritional deficiency.
Add spices like turmeric to your diet.
Turmeric is an ancient Indian spice that contains a compound called curcumin. It has antioxidant and anti-inflammatory properties, which can reduce arthritis pain. Although more research is needed to fully understand the effect of turmeric, adding it to the diet can be a safe option. Turmeric can be mixed with milk or used as a spice in food.
Have a daily massage
Massage is an effective way to relax and improve blood circulation throughout the body. For arthritis patients, it can reduce joint stiffness, pain, and discomfort. According to a study, Swedish massage may help reduce arthritis symptoms and reduce the use of painkillers. However, the Arthritis Foundation does not yet recognize massage as a formal treatment. You can get a massage from an experienced massage therapist or learn self-massage techniques from a physiotherapist.
Supplementing with herbs can also assist with arthritic pain.
Some herbal supplements (Ayurvedic) may help reduce arthritis pain. However, scientific evidence is still limited. Some herbs that are known to be beneficial for arthritis.The Food and Drug Administration (FDA) does not monitor the quality of these supplements, so consult a doctor before taking any supplements.
Arthritis is a complex disease, but its symptoms can be effectively managed with natural methods. Natural methods such as weight control, regular exercise, hot and cold therapy, acupuncture, meditation, proper diet, turmeric, massage, and herbal supplements may be helpful in reducing arthritis pain. If arthritis is affecting your daily life, consult a doctor and create a proper treatment plan.
Other natural ways to relieve arthritis pain
Arthritis is not just limited to joint pain; it can also affect a person’s overall health and lifestyle. There are many more natural remedies that can be used to reduce arthritis symptoms and improve the quality of life. Now we will discuss in detail some more important ways, which can be helpful in relieving arthritis pain.
Maintaining Hydration
Maintaining proper amount of water in the body can help reduce arthritis pain. Hydration keeps the body tissues moist, which reduces friction between joints. Drinking adequate amount of water flushes out toxins from the body and helps control inflammation.
Studies have shown that lack of water can increase stiffness and pain in joints. Take the following measures to maintain hydration:Drink at least 8-10 glasses of water a day.Limit the amount of caffeinated beverages, as they can dehydrate the body.Drink coconut water and herbal teas, which provide hydration as well as nutrition.
Get enough sleep
The quality of sleep can affect arthritis symptoms. Getting good sleep reduces inflammation in the body and speeds up the recovery process. People who do not sleep well experience more joint pain and fatigue. To improve sleep quality:Reduce the use of screens (TV, mobile) before bedtime.Set a fixed bedtime and follow it.Sleep in a quiet and dark environment.Do light stretching or meditation before bedtime to relax the body.
Adopt correct posture
Wrong body posture can put extra pressure on the joints, which can worsen arthritis symptoms. Maintaining proper posture gives the spine and joints the correct alignment, which can reduce pain. Some tips:Keep your back straight while sitting and your feet flat on the floor.Avoid standing or sitting for long periods of time.Use the right pillows and mattresses for sleeping. Avoid lifting heavy objects and if you have to lift, do so by bending your knees, not by bending from the waist.
Try electrotherapy
Electrotherapy can be used to treat arthritis. It includes the following techniques:Transcutaneous electrical nerve stimulation (TENS): This is a therapy in which mild electric waves help reduce pain by stimulating the nerves of the joints.Ultrasound therapy: It acts like deep tissue massage and helps reduce inflammation and pain.This treatment should be done only after consulting a physiotherapist.
Manage stress
Stress can aggravate arthritis symptoms. When a person is stressed, the body produces more inflammation-causing hormones (Cortisol), which can increase arthritis pain. To reduce stress: Do deep breathing exercises.Spend time in a natural environment.Listen to music or do a creative activity.Spend time with friends and family.
Use Natural Oils
Some natural oils can help reduce arthritis pain and swelling. These include:Arjuna oil: It has anti-inflammatory properties and reduces pain.Mustard oil: Lightly warming it and massaging the joints provides pain relief.Lavender oil: It is a natural pain reliever and stress-reducing oil.Ginger oil: It has anti-inflammatory properties, which can reduce arthritis pain.Applying these oils on the joints with light hands can provide relief from pain and swelling.
Drink herbal tea
Some herbal teas may be helpful in reducing arthritis symptoms. These include:Turmeric and ginger tea: It reduces inflammation and strengthens the immune system.Green tea: It contains antioxidants, which can reduce inflammation in the body.Chamomile tea: It is helpful in reducing stress and insomnia.Cinnamon tea: It helps reduce joint pain.Drinking these teas regularly may improve arthritis symptoms.
Wear proper shoes
Wearing the right type of shoes is very important for arthritis patients. Uncomfortable and stiff shoes can put more pressure on the joints and increase pain. To choose proper shoes:Wear shoes with cushioning and arch support.Avoid wearing high heels and shoes with stiff soles.Use orthopedic shoes or custom made insoles.
Adopt swimming and water therapy
Exercising in water is a great option for arthritis patients. Body weight is reduced in water, which puts less pressure on the joints and makes exercise easier. Benefits of water therapy:Strengthening muscles.Reducing pain and swelling.Increasing joint mobility.Swimming, water aerobics, and gentle water exercises can be highly beneficial for arthritis patients.
Arthritis pain can be reduced in many ways, including proper diet, exercise, stress management, massage, herbal remedies, and natural methods like water therapy. Additional strategies like maintaining hydration, getting adequate sleep, wearing the right shoes, and electrotherapy can help manage arthritis symptoms. It is essential to consult a physician before adopting any new treatment, so that there are no adverse effects. Arthritis pain can be controlled and a healthy life can be lived by adopting the right lifestyle.