How to Manage Arthritis Pain Naturally

One of the most common ailments that limit individuals in their work, physical activity, and leisurely hobbies is arthritis.¹

According to the CDC, in the U.S. there are about 52.5 million adults who’ve been diagnosed with arthritis, and 22.7 million who report limitations as a result.

It makes sense that the risk of joint stiffness and pain due to arthritis increases as we age because of the cumulative wear and tear on our bodies. And even if you take a proactive approach, it still may be difficult to completely avoid the aches and pains that are common with getting older.

That being said, below are five strategies that have been proven to help with managing arthritis symptoms. Try them!

Keep Moving

Most people use arthritis as an excuse to not exercise, but this is only making their situation worse. Of course, we’re not saying you have to run a marathon or squat 200 pounds. We're talking about light to moderate physical activity, like biking or swimming. Both are great ways to improve your range-of-motion, strengthen your muscles, and prevent obesity (being overweight increases risk of arthritis).^2,3

Research has even shown a reduction in arthritic knee pain after partaking in an aerobic activity regimen.⁴ Make sure that during activity you wear comfortable shoes to avoid unnecessary added pressure to your knees and hips. Opt for flat, flexible shoes with arch support…it’s not all about the looks!

Hot and Cold Therapy Eases Arthritis Symptoms

If you have pain and swelling, ice can help reduce the inflammation and therefore ease some of the discomfort.⁵ You can use a bag of frozen vegetables or freeze a water bottle that can serve as a massager as well!

If you have pain and stiffness, heat can help relax tendons and ligaments, which increases flexibility and range-of-motion and ultimately aid in lessening pain. Hot tubs (especially with massaging jets), saunas, and heat packs are good ways to help loosen up your muscles and joints!

Transcutaneous Electrical Nerve Stimulation (TENS)

TENS is a type of therapy where electrodes conduct current along the nerve fibers. TENS has shown to be effective for reducing pain in individuals with arthritis, particularly in the knee area.^6-8

The exact mechanism isn’t known, but a couple of theories are that it blocks pain signals in the brain, and that the nerve stimulation results in increased production of endorphins (the body’s natural painkillers).

Spicy Foods Help Ease Arthritis Pain

Spices not only add flavor to meals, but some of them have anti-inflammatory properties. Inflammation is the main cause of arthritis, so consuming spicy foods and supplements that block inflammation can ultimately reduce the pain.

Some of the best inflammation-fighting spices are curcumin,^9,10 ginger,^11,12 garlic,^13,14 and cinnamon.^15,16 Sprinkle some on your next dish!

Supplement with Joint-Supporting Nutrients

While over-the-counter anti-inflammatories like Aleve and Ibuprofen can provide temporary relief, they’re not doing anything to rebuild the structure of your joints.

Another cause of arthritis is degradation of joint structures like cartilage and synovial fluid, which are necessary for joint cushioning and lubrication. Numerous supplements have shown to provide building blocks for joint structures and help prevent further deterioration.

The top joint-supporting supplements we suggest are glucosamine,^17,18 undenatured type-II collagen,^19,20 hyaluronic acid,^21,22 and methylsulfonylmethane (MSM).^23,24

References:

http://www.cdc.gov/chronicdisease/resources/publications/aag/arthritis.htm
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Adapted from Life Extension Blog Apr 2016.