Article by:
Amelia Grant
Many patients with arthritis prefer to avoid the expense and potential negative effects of drugs. There are various natural methods for reducing pain and improving daily living. Try one or more of these ways and find what works best for you.
1. Stay Physically Active
Exercise is commonly linked to a reduction in arthritis joint discomfort. Exercise may alleviate chronic pain by strengthening muscles that support joints, triggering the body to create endorphins that relieve pain, or both.
What type of exercise you undertake is determined by your current fitness level as well as other considerations such as where you live and access to a gym. Walking, swimming, and tai chi are all considered easy on the joints and suitable for beginners.
2. Consume More Fiber
According to research, those who consume a high-fiber diet have reduced osteoarthritis discomfort. Furthermore, such a diet helps the human body produce a lot of short-chain fatty acids, which can assist in maintaining a healthy balance of microorganisms in the digestive tract. An imbalance of microorganisms, known as gut dysbiosis, is linked to an increased risk of systemic inflammation and inflammatory arthritic illnesses such as rheumatoid arthritis and ankylosing spondylitis.
3. Warm Up Your Aching Joints
Heat applied to sore joints can help relieve pain. It can improve blood flow to aching muscles, relax tight joints, and divert the brain from pain. Attempt heat therapy using one of the following tools:
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Bottle of hot water;
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Microwaveable gel pad;
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Pad of electric heating;
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A warm bath.
A heat wrap, such as Thermacare, can also offer continuous, low-level heat for several hours while you go about your day.
4. Cooling Down Works, Too
Arthritis is frequently associated with painful joint inflammation. Painful inflammation can be reduced by applying a cold compress to the skin over the afflicted joint. It may also slow nerve impulses, which can disrupt pain signals. Ice packs created at home can help relieve the inflammation and pain associated with arthritis.
5. Develop Relationships
People with chronic pain who have social links have lower pain ratings and are less likely to indicate that their pain interferes with their daily activities. There are numerous ways to broaden your social life, such as joining a reading club, volunteering, or participating in a local support group for persons suffering from chronic pain. If leaving the house is difficult, try joining an online support group where people with your disease can share their experiences and provide assistance.
6. Stretch Your Body
Your body was created to move. In fact, if you're not moving much because you're in pain, your inactivity may aggravate the discomfort. Gentle stretches can help you retain your mobility and range of motion while also reducing pain. Stretches and exercises tailored to your specific situation can be recommended by your doctor or physical therapist.
7. Consume Turmeric
Many people add turmeric powder to sauces, smoothies, or tea since it has been demonstrated to have anti-inflammatory qualities. However, because curcumin, the active element in turmeric, only accounts for around 3% of it, specialists frequently recommend that individuals take curcumin supplements to acquire a sufficient amount.
A daily curcumin dosage of 200 mg to 1,000 mg is sufficient for many people. However, before taking any supplement, consult with your primary care physician to ensure that it will not interfere with your current drugs or put you at risk for other health problems.
8. Work on Your Sleeping Habits
Getting enough sleep is critical for pain management and healing. Develop sleep patterns that will allow you to obtain enough rest. Make your bedroom calm and dark, keep devices out of the bedroom, and stick to a consistent bedtime and wake-up schedule.
9. Practice Meditation
Meditation is a quick, easy, and cost-free technique to unwind. Choose a sound that is agreeable to you but has no special meaning, sit or lie down somewhere comfortable, close your eyes, and mentally repeat the sound. You can also try guided meditation, in which a source provides ideas to steer your contemplative thoughts. There are numerous phone apps, online videos, and DVDs that provide guided meditation.
Begin by meditating for a few minutes per session. You can progressively increase the length of your daily meditation to 10, 20, or even 30 minutes.