Ways To Relieve Arthritis Pain

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Arthritis pain can be uncomfortable, but there are some natural or over-the-counter home remedies for arthritis that can provide some relief and make daily activities more manageable.

Ways To Relieve Arthritis Pain

Arthritis statistics show that more than 23 percent of adults in the United States suffer from this disease. You have this condition, according to the Centers for Disease Control and Prevention (CDC). While symptoms vary depending on the species (there are more than 100 types), the most common symptoms include pain, redness, stiffness and swelling in the joints.

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“Improving arthritis pain can be a lifelong journey,” says Maria Kiriakou, MD, chief sports medicine physician at Miami Orthopedic & Sports Medicine Institute in South Florida. “There will be good days and bad days. However, the goal is to reduce the number of bad days you have.”

“To this day, the best arthritis pain relief is exercise,” says Zsolt Kolssar, MD, chief of rheumatology at White Plains Hospital in White Plains, New York.

In fact, a September 2018 study in the Annals of the Rheumatic Diseases suggests that for people with arthritis, regular exercise can reduce joint pain and help with weight control (which can relieve stress on the joints). It strengthens the muscles around the joints and fights them. behind. Tired

“Exercise helps with all types of inflammatory arthritis,” Robert Koval, MD, a rheumatologist at University of Texas Orthopedic Medicine, tells WebMD. “This helps avoid the phenomenon of ‘crystallization’, where patients feel very stiff when they slow down and relax. This is thought to be due to increased fluid flow in the joint (synovial fluid), which makes the pain worse with movement.”

Tips To Relieve Arthritis Pain

The type of exercise you do is important. High- and low-intensity activity is often recommended for anyone with arthritis, says Dr. Kulchar said. This may include:

“Yoga has been shown to provide significant relief from stress and pain,” Robert J. Lahita, MD, director of the Autoimmune and Rheumatology Institute at St. Joseph’s Health and author of Immunity Strong, tells WebMD. “It’s a great way to combine meditation, stretching and exercise to produce protective benefits when done regularly.”

Doctor. Kulksar adds that Tai Chi can be very beneficial because it can work on small joints, which improves joint balance and helps reduce pain, while stretching exercises help stimulate the range of motion in the joints to maintain health and move freely.

And finally, Dr. Colxar promotes strength training for arthritis, as it can help support affected joints. For example, strengthening your quadriceps (the front part of your legs) through exercises like squats and leg presses can help treat arthritis pain in the knees, and core exercises can help treat back pain.

Ways To Get Relief From Arthritis Pain Naturally

“When you strengthen a muscle group, it provides more support, and your body doesn’t rely on the joints to bear the load,” he says.

Exercise also helps reduce stress, is good for mental health and has been shown to reduce inflammation, says Dr. Koval added.

Aim for about 150 minutes of moderate-intensity exercise each week, plus at least two sessions of strength training, according to the Physical Activity Guidelines for Americans. If you’re new to exercise, don’t worry, check out these tips to get started.

Doctor. Kolesar recommends weight loss for anyone with arthritis who is overweight. Losing weight can help, he says, because it takes pressure off the large, heavy hip, knee and back joints, which are often affected by the condition.

Tips To Relieve Arthritis Pain

“A lot of stress and pain can ultimately be reduced by losing weight,” he says, noting that one pound of excess body weight puts 4 pounds of additional stress on the joints. “If someone loses 10 percent of their body weight, they can take a lot of pressure off their joints.”

He says that being overweight can make arthritis more difficult to control. Overweight people often respond poorly to immunomodulatory therapy, especially in psoriatic arthritis (a derivative of rheumatoid arthritis).

Talk to your doctor before starting a weight loss program, and remember that slow and steady is the healthiest way to lose weight — aim to lose no more than 1 to 2 pounds per week, according to the CDC.

An important part of managing arthritis pain is reducing inflammation in the body as much as possible because the pain and severity of arthritis are primarily caused by joint inflammation, according to UW Medicine.

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“Dietary changes are very important in dealing with all types of arthritis,” says Dr. Koval said. He often recommends his patients follow the Mediterranean diet, which includes many anti-inflammatory foods. However, the best foods for arthritis include:

Found that following a Mediterranean diet can help reduce pain and increase physical activity in people with rheumatoid arthritis (RA).

Aim to eat 3 to 6 servings of fatty fish two to four times a week, according to the Arthritis Foundation, and choose fish that are low in mercury, such as salmon, sardines, Atlantic mackerel and black cod.

Doctor. Koval recommends avoiding processed foods and excess carbohydrates, because foods high in sugar and trans fats can increase inflammation in the body and worsen arthritis symptoms.

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Doctor. Eating spices with known antioxidant and anti-inflammatory properties can help, Lahita says. He recommends adding the following spices to your diet:

The Arthritis Foundation notes that ginger helps reduce joint pain and inflammation in both rheumatoid arthritis and rheumatoid arthritis. A January 2015 study in Osteoarthritis and Cartilage found that a daily dose of 500 to 1,000 milligrams of ginger was “effective” in treating symptoms of osteoarthritis (OA).

Instead of turning to supplements (which are not regulated by the FDA and may be of questionable quality), try adding fresh ginger to your diet or drinking ginger tea (up to four cups daily, according to the Arthritis Foundation).

Turmeric belongs to the same family as ginger and is known to have anti-inflammatory properties, according to the Arthritis Foundation.

Proven Strategies For Relieving Arthritis Pain

An August 2016 study and meta-analysis in the Journal of Medicinal Food found that taking 1,000 milligrams of curcumin (the active compound in turmeric) daily reduces arthritis pain and inflammation just as much as taking a nonsteroidal anti-inflammatory drug, such as ibuprofen. .

An April 2019 study in the Journal of Trials found that people who took curcumin reported similar improvements in pain relief compared to those who took diclofenac, a well-known medication used to treat arthritis.

In addition, there is some evidence that curcumin may help prevent bone loss in people with rheumatoid arthritis.

The Arthritis Foundation recommends talking to your doctor about taking 500 milligrams of curcumin daily. He also states that it is important to find a supplement with the same amount of curcumin and the same type that contains phospholipids (Meriva, BCM-95), antioxidants (CircuWin) or nanoparticles (Theracurmin), because such supplements will help the curcumin absorb. . better.

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Turmeric can cause blood thinning, so do not take turmeric supplements if you use blood thinners, are having surgery, are pregnant or have gallbladder disease.

Not only is garlic delicious, it can help prevent cartilage damage caused by arthritis. According to the Arthritis Foundation, garlic contains diallyl disulfide, an anti-inflammatory compound that has protective properties.

Anecdotally, some people experience arthritis pain after eliminating gluten, says Dr. Lahita said. According to the Arthritis Foundation, staying away from gluten can be extremely beneficial if you have other autoimmune disorders, such as celiac disease.

Some people may also have a gluten sensitivity or intolerance, which can cause inflammation and other symptoms throughout the body, so cutting out gluten can help with these conditions.

Arthritis Joint Pain On One Side Of The Body

If you think gluten may be contributing to your symptoms, you can try eliminating foods that:

There is no consensus that all people with arthritis benefit from a gluten-free diet, however, there are risks to giving up gluten, such as nutritional deficiencies. If you’re considering this dietary change, work with a registered dietitian to make sure this is the right approach for you and that you’re doing it in a healthy way.

The Arthritis Foundation suggests that using heat and cold to treat arthritis pain can help. “It has been shown that heat or cold (sometimes alternating both) helps relieve pain in patients,” said Dr. Koval.

Heat has been shown to increase blood flow and warm joints, muscles and tendons, and is widely used in cases of arthritis, explains Dr. Koval. Before trying it, talk to your doctor to make sure it’s the right choice for your health.

Natural Ways To Relieve Arthritis Pain

Degenerative arthritis (also known as osteoarthritis or “wear-and-wear” arthritis) often responds well to cold therapy, which reduces blood flow by constricting blood vessels and can reduce pain, says Dr. Koval said.

The easiest way to get relief through cold therapy is to apply ice packs or bags of frozen vegetables to the affected area until symptoms improve, explains Dr. Kyriakou.

“The recommended time to keep this compress on is usually 20 minutes with the ice compressor on and 10 minutes off. Make sure there is a cloth between the pieces of ice.

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