Trying to manage joint pain can feel like fighting an uphill battle - and there’s nobody who knows this better than people struggling with arthritis. While there’s no cure for this painful condition, there are steps we can take to find relief and prevent joint pain from getting the best of us.
Anyone who has arthritis can change their diet and lifestyle to help reduce joint pain. By eating anti-inflammatory foods, taking glucosamine supplements, and trying natural treatments, you can find joint pain relief solutions.
So if you’re tired of living with pain and ready to increase your joint mobility, you’ll want to keep reading - we’ve compiled a list of 10 ways you can reduce joint pain and live a better quality of life.
1. Manage your weight
The amount of joint pain you’re experiencing can be directly impacted by how much you weigh. Any extra weight we have puts pressure on our joints, increasing the stress that leads to arthritis.
For this reason, the American College of Rheumatology and Arthritis Foundation (ACR/AF) recommends exercise and weight loss for overweight or obese patients suffering from osteoarthritis.
One study supports this recommendation, explaining that intensive weight loss helps to alleviate arthritis in the knees. Another study found that obese patients have a greater risk of developing osteoarthritis and should look for warning signs.
This is why losing weight can be an effective method of making living with arthritis easier. But how can we effectively manage our weight to decrease the risk of arthritis?
2. Eat a balanced diet
Eating right is a great way to manage our weight and increase our overall health. In particular, fruits and vegetables contain many nutrients that support our immune system and lower our risk of disease.
But did you know that certain foods can help reduce joint pain while other foods exacerbate it?
Foods high in antioxidants and rich in omega-3 fatty acids help us reduce the inflammation that leads to joint pain. Some of these include:
- Cruciferous vegetables
- Seeds and nuts
- Dark chocolate
- Fish oil supplements
Foods known to cause inflammation can worsen joint pain and should be avoided. These include:
- Red meat
- Processed foods
- Foods high in sugar
- Foods high in sodium
3. Take glucosamine and chondroitin supplements
Glucosamine and chondroitin are substances found naturally in the areas surrounding our joints - they work as a team to provide cushioning and protection. That’s why glucosamine and chondroitin supplements have been studied for their ability to help relieve joint pain.
One study, for example, tested the effect of these supplements on patients with osteoarthritis. They found that patients experiencing higher levels of joint pain seemed to respond best - 79% had a 20% or more significant reduction in pain when taking glucosamine chondroitin supplements compared to those taking a placebo.
This research suggests that glucosamine and chondroitin supplements may be an effective way for those suffering from joint pain to get some relief finally.
Luckily, FuelOrganics offers a high-quality Vegan Glucosamine Chondroitin supplement to help repair joint mobility and prevent joint stress. This supplement also contains ginger, turmeric, and Boswellia extract, which are natural ingredients known to reduce arthritis pain and inflammation.
4. Add turmeric to meals
We mentioned that FuelOrganics offers a supplement containing turmeric - but what is turmeric, and how can it help reduce joint pain?
Turmeric is a spice in the ginger family known for its anti-inflammatory properties. Research suggests that the properties of turmeric make it helpful in managing multiple conditions, including arthritis.
One study postulated that turmeric’s impact in relieving joint pain was so significant that more extensive clinical trials may eventually lead to turmeric’s acceptance as standard therapy for many forms of arthritis.
You can sprinkle turmeric on these foods and drinks to experience its beneficial effects:
- Salad dressings
5. Try yoga and Tai-chi
Yoga and Tai-chi are two forms of meditative movement studied for their ability to improve the health of our bodies and minds.
One study tells us that yoga and Tai chi may even help those who have rheumatoid arthritis, reducing joint pain and improving physical function and quality of life.
Here’s a list of meditative poses designed to promote joint health that you can try at home:
- Bridge pose
- Warrior pose
- Forward fold
- Plank pose
- Bow pose
6. Try low-impact exercises
A great way to increase our joint mobility is to keep our joints moving - but we have to be careful not to overwork them and induce more stress.
That’s why low-impact exercises are perfect for helping joint-pain sufferers maintain active joints. Some examples of low-impact exercises you can try include:
When starting these exercises, you should take it slow and monitor any pain you may experience. Depending on how you feel after exercising, you may choose to increase or decrease the intensity of the workout.
7. Use heat and cold therapy
Many people with arthritis use heat and cold treatments to get relief - but what’s the difference between the two?
Heat therapy increases blood flow and helps muscles relax, while cold therapy decreases blood flow and reduces inflammation. These treatments can be alternated in use, or you can stick with whichever one helps relieve your pain the most.
Most studies dealing with the effects of heat and cold on pain, joint stiffness, grip strength, and joint function report beneficial effects - so there’s no reason not to try.
Examples of heat treatment include:
- Taking hot baths or showers
- Application of a heating pad
- Using an electric blanket overnight
Examples of cold treatment include:
- Taking cold baths or showers
- Applying ice to a painful area
- Application of cooling sprays
8. Try acupuncture
Acupuncture is a form of alternative medicine where needles are inserted into specific points on your body. While this practice may sound intimidating, it could be precisely what you need to treat your joint pain.
One study found that acupuncture produced statistically significant improvements in pain, swollen joint count, and health-related quality of life. Because acupuncture is a practice that’s considered entirely safe, it’s worth a shot when it comes to alleviating symptoms of arthritis.
9. Try massage therapy
Massaging areas where we’re experiencing joint pain can be another way to find relief.
One study tested the effects of light to moderate pressure massages on rheumatoid arthritis patients - they found that the average pressure therapy group had less pain and perceived greater grip strength following the first and last massage sessions. By the end of one month, this same group had less pain, greater grip strength, and a more excellent range of motion in their wrist and shoulders.
This research suggests that regularly getting massages where a moderate amount of pressure is applied could help to reduce joint pain and increase joint mobility.
10. Practice mindful meditation
We know you might have your doubts when it comes to meditation helping with arthritis symptoms - but one study found that meditation programs may help reduce knee pain and dysfunction and improve mood in adults with knee osteoarthritis.
Other clinical trials show that mindfulness training also improves the psychological well-being of people with rheumatoid arthritis. So if you’re looking to reduce joint pain and feel happier, mindful meditation may be an excellent option.
You don’t have to live with the discomfort of joint pain. By implementing these ten tips into your life, you can take control of arthritis and find the relief you’ve been looking for.
So don’t wait any longer for your health - say goodbye to achy joints and hello to freedom.
For more information on how you can treat joint pain with glucosamine, check out some of our other articles: Does Glucosamine Work: Side effects and benefits.
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