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Are you struggling with joint pain or stiffness? Arthritis can make even the simplest daily tasks, like walking or opening jars, feel like a challenge. It is a condition that brings constant discomfort, affecting millions of people worldwide. Living with arthritis means dealing with unpredictable flare-ups, stiffness, and a loss of mobility, making life tough. While many people seek relief through medications, managing arthritis can feel tricky. But you do not need to struggle with it every day. Learning how to ease arthritis pain can help you get rid of the pain. Here we mentioned some of the best tips for arthritis pain to ease the symptoms and make daily life more manageable
Arthritis refers to inflammation of the joints, causing pain, joint stiffness, and swelling. The most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis involves wear-and-tear damage to joint cartilage, affecting older adults primarily. Rheumatoid arthritis, an autoimmune condition, targets joint linings, leading to inflammation and potential joint deformity. Both types can impair mobility and quality of life, though treatments such as medication, physical therapy, and lifestyle changes can help you manage symptoms and improve joint function.
Arthritis symptoms can vary depending on the type but generally include:
These symptoms often worsen with age or after periods of inactivity. You might notice a reduced range of motion or flexibility, making everyday tasks harder. Joints may feel warm to the touch or look red due to inflammation. Some people even experience fatigue, fever, or a feeling of unwellness, especially with autoimmune types like rheumatoid arthritis. In more advanced cases, you could see visible joint deformities or lumps near the joints.
Also read: All about Rheumatoid arthritis
If you are living with arthritis, follow these 10 tips to get relief from arthritis pain naturally:
Omega-3 fatty acids are known for their anti-inflammatory properties, which can be especially helpful for people with rheumatoid arthritis (RA). A recent review published by the Journal of Physiology and Biochemistry concluded that omega-3 fatty acids may improve symptoms of RA by reducing joint inflammation and pain. Foods rich in omega-3s include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts.
Following a balanced diet plays a crucial role in managing arthritis. An anti-inflammatory diet can help reduce pain and improve overall joint health. A study published in Nutrients suggests that an anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats may fight inflammation and improve arthritis symptoms such as pain, swelling, and stiffness. Apart from this, limit processed foods, refined sugars, and unhealthy fats, which can worsen inflammation.
Also read: Drinks for arthritis: 7 beverages to reduce joint pain and inflammation
Heat and cold therapy can provide immediate relief for arthritis pain. Heat therapy helps relax muscles and stimulate blood circulation, making it easier to move stiff joints. You can apply a warm compress, or heating pad, or take a hot shower to soothe your joint pain. On the other hand, cold therapy can reduce swelling and numb the pain. Apply an ice pack wrapped in a towel or a cold compress to the affected area for about 15 minutes to help relieve inflammation and discomfort.
Turmeric, a popular spice in Indian cuisine, contains curcumin, which has powerful anti-inflammatory properties. A 2016 review published in the Journal of Medicinal Food suggests that taking 500 milligrams of turmeric twice a day may help relieve joint pain and stiffness in people with RA and osteoarthritis (OA). You can add turmeric to your meals or take it as a supplement. For better absorption, combine turmeric with black pepper or healthy fats like olive oil. This natural remedy is safe for pain relief.
Massage therapy is another great way to manage arthritis pain. A 2019 study published in the Journal of General Internal Medicine found that a one-hour whole-body massage significantly reduced pain and other symptoms of osteoarthritis. Massage can help improve blood flow, reduce muscle tension, and promote relaxation. If possible, seek professional massage therapy from a therapist who understands arthritis. However, gentle self-massage at home, using lotions or oils, can also provide some relief.
Also read: Does knuckle cracking cause arthritis? Expert weighs in
Relaxation techniques such as meditation, yoga, and deep breathing exercises can help manage arthritis pain by reducing stress, which is known to worsen pain. A 2013 study published in the Clinical Journal of Pain showed that participants who took two 1.5-hour yoga classes per week for six weeks reported significant improvements in their health, mood, quality of life, and ability to cope with chronic pain. Along with yoga, practice meditation or mindfulness also to calm the mind and reduce pain.
Acupuncture is an ancient Chinese therapy that involves inserting thin needles into specific points on the body. Research published in the Chinese Journal of Integrative Medicine suggests that acupuncture can help alleviate arthritis pain, improve physical function, and enhance the quality of life for people with arthritis. While it may not be for everyone, many arthritis patients report noticeable pain relief after a few sessions.
Stretching is one of the simplest and most effective ways to keep your joints flexible and reduce stiffness caused by arthritis. Light stretching exercises improve blood flow, strengthen muscles around the joints, and help maintain mobility. Focus on stretches that target the areas where you experience the most pain, such as the hips, knees, and hands. Be sure to stretch slowly and gently and avoid any movements that cause discomfort.
Regular exercise is vital for managing arthritis symptoms and improving joint function. The Centers for Disease Control and Prevention (CDC) recommends getting 150 minutes of physical activity per week, especially low-impact exercises that are easy on the joints. Walking, cycling, swimming, and water aerobics are great options for people with arthritis, as they help maintain mobility without putting too much stress on the joints. Strength training, such as using light weights or resistance bands, can also help build muscle to support the joints.
Maintaining a healthy weight is essential for managing arthritis, especially if you have osteoarthritis in weight-bearing joints like the knees and hips. Excess weight puts added pressure on the joints, leading to increased pain and faster joint deterioration. Guidelines from the American College of Rheumatology and Arthritis Foundation recommend losing weight if you are overweight or have obesity with arthritis. Losing weight can reduce joint pain and improve mobility.
With these home remedies and tips, you can get relief from arthritis naturally!
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