3 Ways to Prevent, Manage and Relieve Arthritis

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Arthritis is a joint disorder involving inflammation occurring in the joint area where two bones meet. It usually occurs in people 20 years of age and older, becoming more prevalent as one age. Although arthritis seems like one disease, there are actually over 100 different types of arthritis (1). The more common types of arthritis include osteoarthritis which is when the cartilage at the end of bones breaks down and rheumatoid arthritis, an autoimmune disorder taking place in the lining (synovial membrane) of the joints that protects and lubricates the joint (2). Now, to know whether or not you have arthritis, one should consider if symptoms such as pain, swelling, stiffness, redness, and/or a decrease in range of motion at the joint is present. If any of the symptoms are present, especially in groups; contact your physician or qualified healthcare provider that’s not so quick to put you on meds.

knee pain

There are numerous causes and types of arthritis. The causes of arthritis can be from injury, metabolic abnormalities, infection, misdirected immune system with autoimmunity, or hereditary factors (3). Now, the goods news is, there are numerous ways to prevent, manage, and treat arthritis. Let’s go over them.

Physical Activity

Adding or maintaining physical activity into your daily routine will help you strengthen the muscles around the joints, preserve or increase range of motion, and promote weight loss so the joints have less weight bearing down on them (4). Start a strength training program to help prevent, manage, and relieve your arthritis. Do resistance training twice a week starting out for 1-2 sets for 8-12 reps is good. I recommend using resistance tubes if you already battle arthritis, I found it to be a little easier on the joints. Need more guidance on where and how to start, hire a knowledgeable personal trainer. Also, being physically active can help relieve stress by boosting your mood. Stress can trigger the production of cortisol possibly leading to further weight gain that is often linked with joint pain.

Rest and Relax

Be sure to get an ample amount of rest. After a taxing day, your body needs rest to recover. This could have been a physically, mentally, and/or spiritually taxing day, putting an abnormal amount of stress on you. Your body needs to recover from it. One of the best ways to recover is to get regular sleep. Sleep is when the body gets to go into full-blown repair mode. If you experience problems sleeping consider drinking herbal tea for sleep before bed, make sure your room is dark as possible, listen to soft noise, and/or keep your room at a cool temperature. Sometimes, it may come own to getting a new mattress. The whole point is to create an environment built for relaxation and sleep.

Another great idea is to apply heat to soothe the muscles and joints followed by a nice stretch around the affected area. You can do this by taking a soothing epsom salt bath with some soft music for 15-20 minutes, apply a heating pack or topical joint pain-relieving creams like Tiger Balm or Rub on Relief, it has done wonders for me. Perhaps you just finished a tough workout or had a physically demanding day, a good old fashion ice pack will relieve some of the pain in the joints temporarily. If you are brave enough, take an ice bath or cold shower. Finally, how about a nice soothing massage? A massage may increase blood flow and warmth to the affected joint aiding in recovery (5). You can have a massage therapist give you one or give yourself a massage with a foam roller, roller stick, massage balls, or electronic massage tools.

Diet and Supplement

A change in diet may help with joint pain by consuming less sugar, processed foods, red meats that aren’t wild, vegetable oils, refined bread/grains, and consuming more vegetables, fruits, unrefined grains/bread, and organic and/or grass-fed meat. We want to stick to foods that man has not altered or has altered the least. Whole foods and/or foods with the least amount of ingredients are the foods we want to aim for.

Now, sometime we can’t get all our needs from food for numerous reasons, therefore you can use supplements to help with your arthritis. Consider taking a natural multivitamin, fish oil, krill oil, msm, glucosamine, chondroitin, calcium, and/or vitamin D to help those ailing joints after speaking your physician or licensed natural health professional. Krill oil has been my go-to supplement for the past 5 years and works great. I strongly recommend you give these supplements and diet change time to set in to have an effect on your body. Give it 2-3 months and keep your physician or a licensed natural health professional updated.

In closing, having surgery and/or taking tons of medicine to ease the pain is the last option you want to take. You do not want your body cut on and/or take a chance of becoming addicted to pain killers. Being consistent with non-invasive approaches, giving your diet and lifestyle modifications time to work is the best route to take. Inflammation in our body is natural but too much will most certainly become a problem. Let’s make smart choices and be proactive with our health starting today.

Be Healthy, Be Balanced, Be You

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