Eight Tips to Help Relieve Arthritic Pain
As we get older, the little things we take for granted like climbing stairs can become a big deal, especially if you suffer from arthritis. Arthritis is an auto-immune muscular-skeletal condition that is characterized by stiff joints and inflammation of the joints. This can make routine movements quite painful and affect the patient’s quality of life. Thus, arthritis pain relief is one of the key areas of focus when it comes to treating this condition.
Traditionally, arthritis is treated with painkillers and anti-inflammatory medication. However, there are many other things you could do at home for arthritis pain relief.
- Focus on losing w eight
The heavier a person is, the more pressure their joints are under.
This holds true especially for the knee and hip joints. Thus, overweight people are at a higher risk of suffering from arthritis as compared to people with a healthy BMI. For this reason, one of the first things patients are advised for arthritis pain relief is to lose weight and reduce the pressure on their joints. This can also improve mobility and restrict the further damage.
- Exercise r egularly
Exercise is one of the key ways to keep your weight under control. In addition to aiding with weight loss, exercising also helps improve joint flexibility and reduces stress on the joints.
Low impact exercises such as walking, swimming, and cycling are ideal for arthritis pain relief. Ideally, you should try and fit in at least half an hour of exercise to your routine every day. It may be tempting to push yourself harder, but do not overdo it as it can cause further damage.
- Use h ot and c old c ompress
Hot and cold compresses are very beneficial for any kind of joint pain or body pain. Hot packs work by improving blood circulation in a particular area. This makes the muscles more flexible and reduces pain. It also helps in healing damaged tissues. Cold therapy works in the opposite way. It reduces blood flow to a part of the body and thus reduces inflammation and nerve activity, which in turn mitigates pain. A hot compress can be kept in place for up to 30 minutes while a cold compress should be used for not longer than 15 minutes. It is also important not to keep the hot or cold compress in direct contact with your skin.
- Add f atty a cids to your d iet
Not all fats are bad for your body. Some fatty acids are essential for the smooth functioning of your body. Omega-3 fatty acids are one of them. Fish oil supplements, salmon, cod liver oil and black currants are three excellent sources of this fatty acid. Including them in your diet can help provide arthritis pain relief and reduce the stiffness in your joints.
- Have t urmeric
Turmeric is renowned to have a number of properties that can benefit a person’s overall health. It has a rich source of a chemical known as curcumin that can help with arthritis pain relief because of its anti-inflammatory properties. The easiest way to add turmeric to your diet is by using it to flavor your food. Alternatively, you can take turmeric supplements that are easily available in the form of capsules.
- Get a massage
A message can prove to be very beneficial in addressing arthritis pain relief. A qualified masseuse can massage your body so as to reduce the production of cortisol and increase production of serotonin, thus reducing stress and improving the patient’s mood. A massage can also help lower the level of neurotransmitters such as substance P that is linked to pain. There are many types of massage that can help relieve joint pain, but if you fall into the wrong hands, a message can also harm your body. Hence it is important to get a massage only from a trained practitioner.
- Avoid r epetitive a ctions
Sometimes we do not realize that our everyday actions could be worsening conditions such as arthritis. Repetitive actions can put additional stress on joints and aggravate their wear and tear. Hence, avoid such tasks or take breaks in between. If you work in an office environment, take a five-minute break every half hour to flex and stretch your joints.
- Increase your Vitamin D intake
Sunscreen is essential to protect your skin from harmful UV radiation, but this can also keep you from getting enough vitamin D. In addition, if you do not eat eggs, dairy products or fish, you may have a vitamin D deficiency. This deficiency is one of the primary reasons for musculoskeletal conditions such as arthritis. Hence if you have been diagnosed with any form of arthritis, consider adding a vitamin D supplement to your diet or add natural sources of vitamin D to your diet.
The above tips can help relieve arthritis pain, but should not be used to replace any medication prescribed by your doctor.
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