10 Remedies to Relieve Joint Pain
The group of conditions that cause inflammation, swelling, and pain in the joints is called arthritis. There are 100 different types, although the most common is osteoarthritis. In this case, the layer of cartilage that lines the bones degenerates, causing swelling, stiffness, and pain. Without ruling out medical treatments, home remedies coupled with a change in lifestyle can help reduce the symptoms and progression of the disease. If you or a loved one has arthritis, the following article may be helpful.
Bright Side has researched and assembled 10 very effective home remedies that can help you relieve the symptoms of this disease and improve your quality of life.
1. Change your diet
The western diet that is rich in fat, sugar, and refined flour causes intestinal permeability. That is, the mucous membrane of the intestine allows harmful bacteria to pass into the blood.
The body generates an immune response to defend itself by unintentionally attacking its own tissues. This is one of the main causes of arthritis. To relieve joint pain, it is advisable to completely change the way you eat. Intestinal damage is reversed when the diet is rich in vegetables, fruits, legumes, and grains.
As much as possible, avoid dairy and processed meats, as well as foods with gluten. A healthy, natural diet provides enzymes that act against inflammation and reduce joint pain.
2. Control your body weight
The Arthritis Foundation states that every kilogram of body weight is multiplied by 3 in the knees, and by 6 in the hips. This extra stress on the joints makes the cartilage break down more easily, making the symptoms of arthritis worse. Maintaining an adequate weight relieves the pressure on the joints, relieving stiffness and pain.
3. Use hot and cold seed pads
According to one study, applying cold or heat is beneficial in relieving inflammation and pain from arthritis. Heat facilitates movement by improving stiffness, while cold generates the release of endorphins, which produce a sense of well-being.
At the same time, the temperature decreases the nerve response, reducing the pain. The pads can be made at home, using a cotton cloth filled with corn grains, legumes, oats, or rice, all elements that maintain their temperature for a long time.
The pad can be heated in the microwave or conventional oven for a few minutes and cooled in the refrigerator. The application of heat should not exceed 20 minutes, while the cold should be applied for 10 only minutes.
4. Give massage a try
A 2013 study investigated the effects of massage in a group of people with arthritis. Half of the participants were given a type of light pressure massage, while the other half were given a moderate pressure massage.
After 4 weeks, the second group, which received moderate massage, felt less pain in the affected joints, as well as greater freedom of movement and more grip strength. The Arthritis Foundation explained that massage decreases the production of the stress-associated hormone cortisol and the transmission of pain signals in the brain.
In turn, massage increases the production of serotonin, which helps improve mood. Therefore, it is advisable to regularly massage the affected joints and muscles, since doing so helps to mitigate the pain produced by arthritis.
5. Consume omega-3
A recent review concluded that omega-3 fatty acids help reduce inflammation in the body and regulate the immune system, improving arthritis symptoms.
Omega-3 has another important function in the body, increasing metabolism and promoting fat burning. As a result, weight is lost. This relieves the pressure on the affected joints, significantly reducing pain.
This fatty acid is found in nuts, cold-water fish (like tuna, sardines, or salmon) and hemp seeds, which are also rich in other anti-inflammatory substances. A small amount of these per day allows people who are suffering from arthritis to regain their health.
6. Practice meditation
Meditation is good for reducing stress in people with chronic diseases like arthritis. One study showed that those who practice meditation improve their quality of life by reducing pain in the affected joints, reducing morning stiffness, and relieving inflammation.
Meditating also helps people to cope with illness and to maintain an active social life. Meditation is important in order to keep depression, which often accompanies this type of illness, at bay. You can start with 10 minutes of meditation a day until you reach 45 minutes, or as much time as you consider necessary.
7. Take vitamin D
A 2016 review reported that people with arthritis have low levels of vitamin D, which helps strengthen bones and the immune system. A lack of this, in turn, predisposes a person to increased symptoms of the disease.
It is possible to absorb this vitamin when exposed to the sun, by eating foods that contain it (like fish, dairy products, egg yolks, avocadoes, and mushrooms), or by taking supplements available in pharmacies.
However, it is not clear if increased levels reduce disease activity. In any case, it is best to maintain a normal level of vitamin D in the body.
8. Get some sunshine every day
Related to the previous point, one of the ways to absorb vitamin D is by exposure to sunlight. Getting some sun, even with your clothes on, and even on cloudy days, helps the body to accumulate vitamin D for up to 2 weeks.
If you suffer from arthritis, it is necessary to go out in the sun for a few minutes every day, always being careful to not get burned. The scientific evidence says that people who live at low latitudes, where sunny days are scarce, and where the climate is humid and rainy, tend to suffer from more pain with arthritis.
9. Add ginger to your meals
Ginger root has a main component called gingerol, which inhibits the substances that cause inflammation and joint pain. Its phytochemicals even contribute to stopping the progression of arthritis.
In addition, it is safe to use in the long term. Whether fresh or powdered, you can incorporate it into your meals, starting with a small slice or ¼ teaspoon, as it can be pretty spicy.
10. Use arnica
Arnica is a plant that, according to science, has powerful anti-inflammatory effects, since its components act against pain, stiffness, and inflammation caused by arthritis.
Arnica Montana has been shown to be the most effective in treating the symptoms of the disease. You can get it as a gel or cream in organic or botanical shops. Be sure to buy products that are additive-free and 100% natural, as this will ensure their effectiveness.
Do you think these natural remedies are easy to incorporate into your daily routine and do you know of any other home methods that can help to relieve arthritis pain? Your opinion and experience are important, share them with us!