Arthritis and joint pain affect millions of Americans and is a leading cause of disability and physical inactivity. In a national poll by the University of Michigan, 70% of adults ages 50 to 80 reported having symptoms of arthritis or joint pain.
Researchers at Boston University School of Medicine undertook a study of more than 33,500 participants. From their findings, they calculated that 91 million adults in the U.S. ages 18 to 65 and older suffer from arthritis.
Those who suffer from arthritis attempt to manage their pain in several ways, including prescription or over-the-counter drugs recommended by their doctor to relieve pain and inflammation. Since side effects may result from prolonged use of these medications many individuals choose to turn to natural approaches. With that in mind, let’s consider several natural remedies for relieving arthritis pain.
Manage Your Pain with an Anti-Inflammatory Diet
The foods you choose to eat (or not to eat) can greatly impact the level of inflammation and pain you experience. Learning what items to include and exclude from your dietary regimen can significantly improve your health if you follow it consistently.
Consider these recommendations:
- Eat plant-based whole foods. Choose foods that are rich in fiber and phytonutrients like fresh fruits, vegetables, and whole grains. Processed foods like meat, dairy, and refined carbohydrates are pro-inflammatory and will tend to increase your arthritis pain.
- Limit sugar. While it’s best to reduce all sugar, foods, and beverages with refined white sugar should be eliminated from your diet because it tends to increase inflammation and pain. Be sure to read labels for hidden sugars.
- Choose healthy fats. Saturated fat has a pro-inflammatory effect on the body, which means that it contributes to increased inflammation. Common sources of saturated fat come from meat and dairy products. Healthy fat choices include nuts, seeds, olives, avocados, and coconut.
- Drink herbal tea. Certain herbs contain polyphenols, which are compounds in plants that have antioxidant and anti-inflammatory
properties. Herbs like White Willow Bark, Boswellia, and Turmeric have been well-documented as relievers of joint pain and stiffness.
- Try Bromelain. This enzyme found in pineapple is often used as a natural remedy for arthritis due to its anti-inflammatory properties. It has been found to relieve joint pain and stiffness. A concentrated capsule form may be best for severe pain.
- Drink plenty of water. Staying sufficiently hydrated helps reduce inflammation by flushing toxins from the body. Water also helps to lubricate joints which helps to decrease pain and stiffness.
Manage Your Pain with Other Natural Methods
In addition to using nutrition to reduce your pain, several other healthy habits can also be greatly beneficial.
Try these strategies:
- Get exercise. Regular exercise helps to reduce pain in several ways. These include the reduction of inflammation, increased circulation, decreased pain sensitivity, and mood enhancement. Choose a well-rounded routine that consists of strength, cardio, and flexibility exercises.
- Lose weight. Excess weight significantly increases the stress on your joints. Try to avoid snacking or eating within 3 hours of bedtime when your metabolism is at its lowest point. Exercise can also help with this.
- Apply heat. Both heat and cold applications can be beneficial for pain relief. Your local pharmacy should have options such as heating pads, heat packs, creams, and ice bags. Sometimes alternating between hot and cold works well too. Try heating a small damp towel in a microwave to apply to the painful area.
- Reduce stress. Learning to manage your stress better helps to lower stress hormones, promoting pain relief. Changing the way you think about physical sensations can also reduce the intensity of pain signals in your body.
Adopting healthy lifestyle habits, along with appropriate medical care, could take the sting out of your arthritis pain and give you a new lease on life. What not try these remedies today?
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