Many people start to feel pain and stiffness in their bodies over time. Our joints can experience damage, stiffness, and pain due to a common condition known as arthritis. Between 2013 and 2015, the Center for Disease Control estimates that 54.4 million US adults were diagnosed annually with some form of arthritis.
Fewer than half of Americans with arthritis report feeling like they have much control over their pain. But there are things that you can do to gain control and feel better. You don’t have to rely solely on medication for relief, either. There are several natural remedies you can use to help ease the stiffness and pain associated with arthritis.
Invest in Compression
The University of Maryland Medical Center recommends the use of close-fitting, nylon-spandex compression items to treat arthritis pain. Compression gloves, braces, socks, and other wearable items can increase blood flow, reducing pain and inflammation in your joints. There are many different types of compression-wear, so be sure to discuss your specific needs with your doctor before purchasing.
Use Hot and Cold Treatments
Cold packs and ice bags can reduce swelling that causes arthritis pain. Heat treatments, such as warm baths or showers, hot water bottles, or heating pads, can relax your muscles and soothe pain as well. The University of Washington suggests using both hot and cold treatments to maximize benefits. Try a contrast bath, soaking the affected area in warm water, then cold water, then warm water again.
Add to Your Diet
Many food items from your local grocery store can reduce arthritis pain. Fish, for example, contains Omega-3 Fatty Acids that can reduce stiffness and pain. Add some fish to your diet, as well as leafy greens, nuts, and beans for their anti-inflammatory Magnesium. Certain spices can help as well. Healthline suggests cooking with ginger, turmeric, and cayenne pepper to reduce swelling and pain.
Try Essential Oils
Many essential oils were used in ancient Chinese and Indian medicinal practices to reduce inflammation and alleviate joint pain. The Rheumatoid Arthritis Support Network
claims that Frankincense has anti-inflammatory properties to reduce swelling. Orange Oil also has natural antioxidant properties that can interrupt the immune system’s swelling response that causes arthritic pain.
Take your Vitamins
A long-term study found people who consume at least 152mg of Vitamin C per day can slow the progression of Osteoarthritis. Vitamin C is critical in protecting and restoring cartilage in your joints. You can get your daily dose of citrus fruits or over-the-counter supplements. Vitamin D is also vital to keeping your joints healthy and reducing the damage caused by arthritis, so be sure to get some sun and take supplements.
Get Moving
Ask most physicians and therapists what you can do to reduce arthritis pain, and they will tell you to exercise. The University of Washington suggests regular movement that includes both range-of-motion exercises and general fitness regimens to reduce swelling and stiffness. If nothing else, it helps to get moving every day with low-impact activities like walking, swimming, and practicing light Yoga or Tai-Chi.
De-stress
Pain can cause stress. Stress can cause pain. This can make arthritis an endless pain-stress cycle for some people. Mindfulness practices to alleviate stress can help break that cycle. The University of Maryland Medical Center recommends guided imagery, meditation, and certain Yoga and Tai-Chi practices that emphasize the mind-body connection to help you relax and reduce pain.
When You Go To Bed, Wear Gloves
It may feel weird to wear gloves when you go to bed, but it will help your arthritis pain. Wearing gloves well-fitting gloves to bed helps prevent your hands from getting swollen and stiff when you wake up. You can also try wrapping a scarf or towel around your knees and elbows to relieve pain.
Many of these easy, natural remedies work to reduce inflammation and pain associated with arthritis, but they are not meant to act as substitutes for medication. It is important to check with your doctor regarding treatment options.
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