More than 54 million people in the United States have arthritis, making it the leading cause of work disability. It is caused by pain, swelling, and stiffness in one or multiple joints, leading to inflammation and reduced range of motion. People find it harder to manage the pain as it commonly occurs with other chronic diseases – diabetes, heart disease, and obesity.
Doctors may treat arthritis with medications and painkillers to manage symptoms and allow a certain level of comfort for the patient. However, due to the possibility of medical side effects, more people are opting for natural approaches for pain relief. Adopting healthy habits can also reduce the risk of developing painful joints as one gets older. Consider these five ways of naturally combatting arthritis pain.
Exercise regularly
The benefits of regular physical activity can’t be stressed enough. Exercise reduces pain, improves body function, and regulates moods. For people with arthritis, it will strengthen the muscles around the joints and help maintain the joints’ flexibility.
Try low-impact exercises like walking, biking, and swimming to flex your joints without adding added stress. You can check out the comprehensive guide of the Centers for Disease Control and Prevention (CDCP) for ways to safely exercise with arthritis.
Consider herbal supplements
Before the advent of medical technology, plants have been used for medicinal purposes for thousands of years because of their healing properties. Herbal supplements or botanicals are sold in many different forms, such as tablets, capsules, powders, teas, and extracts. Some of them, like the Siberian Chaga mushrooms, is claimed to be effective in fighting inflammation due to its role in regulating pro-inflammatory cytokine production.
Always make sure your herbal medicine comes from a reliable source and let your health care provider know before trying new supplements.
Use hot and cold therapy
The proper use of heat and cold treatment on sore muscles and achy joints can relieve pain and inflammation temporarily. Warm showers and baths in the morning can ease stiffness while using an electric blanket or heating pad at night can keep joints loose. You can also try wrapping a gel ice pack or a bag of frozen vegetables in a towel for quick relief.
Practice meditation and seek out mental health therapy
Arthritis pain can negatively affect one’s mood, creating an endless stream of worries, fears, and hopeless thoughts. Learning strategies to better manage your emotions can help in reducing stress and feeling more in control of your health. Meditation techniques allow one to relax and alleviate anxiety, while cognitive behavioral therapy helps identify and break self-defeating thoughts and actions.
Be mindful of your diet
Bodyweight plays a big factor in managing arthritis. Being overweight can take a toll on one’s knees due to the pressure of supporting one’s weight. Losing weight can help improve mobility and prevent future damage to the joints. Actively including Omega-3 fatty acids in your diet by eating fish will also help reduce inflammation. The United States Department of Agriculture (USDA) recommends eating fish high in omega 3-s twice a week to lower risk for rheumatoid arthritis.
Managing arthritis can be easier with proper self-management techniques and healthy habits. Make use of these strategies to reduce symptoms and ease the pain to keep pursuing daily activities.