Written by: Meghan Jarvis, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Arthritis is a condition that can cause a plethora of symptoms, including deterioration of muscles and joints, a reduction of use in your main joints, and of course, severe pain.
Some cases of arthritis, like rheumatoid, can also affect the immune system. There are ongoing and active studies on the conditions, and your doctor knows the best treatment options for your specific situation.
Fortunately, on top of the modern medical treatment of arthritis, you can do a few different things daily to reduce and relieve the symptoms. Some studies have even shown that some of these all-natural treatments can diminish symptoms of arthritis!
In the following report, we will discuss 10 of the most widely used, all-natural forms of treatment for your arthritis symptoms. Most of the following treatments can even be done in the comfort of your home and can be combined with current medical treatments you may receive.
Hopefully, with the implementation, you can live a healthier and more pain-free life with arthritis.
Let's begin!
Important Note: You need essential advice and approval from your healthcare provider before drastically changing your diet, exercise, or supplement intake.
Tip No.1 Regular Exercise
Exercise is vital to keeping those joints and muscles elongated, warmed, and moving. Make Alwaysuss your weight and exercise routine with your physician before following any workout plan.
Remember that it doesn't have to mean seven days at the gym pumping iron and running on treadmills. Regular movement, whether walking around your home or participating in aerobic classes at your gym, does wonders for arthritic pain.
In the past, it was thought that exercise made arthritis pain worse, but this has been shown to be untrue and quite the opposite. Daily workouts help to build and maintain a strong and healthy cardiovascular and muscular system.
Beyond the strengthening and stretching you get from exercise, maintaining a healthy weight contributes in many other ways, such as reducing the strain on muscles and joints. If you are overweight, it is essential that you set goals with your physician to reach your optimal healthy weight and that you set yourself up for long-term success rather than short-term results.
Laura Robbins, Senior Vice President of Education and Academic Affairs at the Hospital for Special Surgery in New York, says that for every pound you lose, you reduce the pressure on your knees by four pounds.
Roy Altman, MD, Professor of Medicine at the University of California, has seen symptoms of arthritis completely disappear from patients that have lost ten to twenty pounds of excess weight.
Along with the symptoms of arthritis, you will improve your overall mental and physical well-being, helping to control other ailments your body may face as you age. A strong heart and a strong mind can do wonders for pain management!
Tip No.2 Hot & Cold Treatments
One of the leading natural treatments for arthritis includes hot and cold treatments. There are several different types of arthritis, so ask your doctor which will be better for your specific symptoms.
Cold Therapy helps to reduce joint swelling and inflammation. This treatment is often recommended to people with rheumatoid arthritis but can also help others.
You can alternate hot and cold treatments as needed, but constantly monitor how your skin reacts and adjust or discontinue as needed.
Cold treatments should be limited to 20-minute sessions. Here are several cold treatments used:
Use a cloth-covered bag of ice applied to the painful area.
Submerge the joint in an ice bath.
NOTE: Check with a physician before submerging, especially if it is a large body area.
Simple cold packs kept in fridge or freezer, applied when needed.
Heat therapy is often suitable for all other types of arthritis and in conjunction with cold treatments. The heat relaxes your muscles and helps blood flow to the affected area.
Heat treatments should be monitored and adjusted depending on your body's reaction.
Here are several heat treatments widely used by people living with arthritis:
Start your day with a hot bath or shower to get your blood flowing and your joints relaxed.
Warm paraffin wax to affected joints. (This can often be done by a professional to monitor the wax temperature.)
Apply a heating pad, heat pack, or warm heat source to the affected joints.
Always make sure, when using heat therapy, to maintain a comfortable level of heat.
Hot tubs are also excellent ways to cover larger areas of the body, but always check with your physician first, as they can be dangerous for those with certain health conditions.
Tip No.3 Acupuncture
Acupuncture has been around for centuries and is an ancient Chinese Medicine. This process involves a medical professional trained in the art, inserting thin needles into specific pressure points on your body.
The focus of acupuncture is to reroute the energy stored behind your pain and balance it throughout the body. It may sound gimmicky, but acupuncture is one of the most researched alternative therapies in the world. The World Health Organization even recommends it for many ailments.
Acupuncture is also one of the oldest pain remedies and is entirely natural. These tiny needles stimulate the energy in pathways across your body called meridians. Studies have shown that acupuncture lowers the levels of inflammation-inducing chemicals in the body.
Remember that no one can safely administer acupuncture except a trained and certified acupuncturist.
The needles not only need to be placed in particular spots connected to your specific ailments but there is a rigorous hygienic process as well. Make sure to speak to your doctor, and get a referral, if necessary, to find the right practitioner.
And don't worry; it may sound painful, but the needles are barely inserted into the skin, keeping the process relaxing and rejuvenating.
Tip No.4 Omega-3 Fatty Acids
Omega-3 Fatty Acids have made the headlines in natural health for some time now, and for a good reason. They are essential to a healthy and robust body. Omega-3 are good fats, primarily found in plants and marine life. Two main types of Omega-3s are most commonly found in oily fish.
EPA (Eicosapentaenoic Acid)
EPA is the most well-known of the Omega-3's. It is a name arthritis sufferers want to remember. EPA helps break down and synthesize those chemicals responsible for blood clotting and helps dramatically with inflammation.
But where does EPA come from?
The simple answer to this is fish. Fish oil contains an abundance of EPA. The fish get this important Omega-3 from the algae that they eat. EPA fish oil is available in various ways but is easiest consumed through capsules sold at your local grocer or health food store.
DHA (Docosahexaenoic Acid)
DHA is another critical Omega-3. DHA is a natural fatty acid abundant in the human body. It makes up the critical parts of the retina in the eye, and part of the brain, the cerebral Cortex.
The Cerebral Cortex, or grey matter, is responsible for intelligence, personality, motor function, organization, touch, sensory information processing, and language. These things are vital to your everyday existence and can significantly affect pain management.
You can find Omega-3's in various food, not just fish oil. These foods include nuts, cold-water fish like salmon and tuna, seeds, and other supplements.
In a 2015 study on the role of Omega-3's on inflammatory diseases, it is found that they can reduce symptoms of Rheumatoid and other arthritis symptoms.
Regardless of their pain management abilities, Omega-3 fatty acids should be a regular addition to your healthy and active lifestyle. Check with your physician to see which form of Omega-3 best fits your lifestyle.
Tip No.5 Turmeric
Turmeric is nicknamed the Golden Spice and not just for its rich golden colour. Turmeric studies are ongoing, but its health benefits seem to grow daily. This spice is found in many different curries and is harvested in India and Indonesia.
It's nothing new. Turmeric has been part of traditional medicine for centuries!
At the base of the healing properties of turmeric, it has been found to block the protein that causes inflammation. Because of these blocking abilities, turmeric has been found to ease the pain of inflammation just as well as some nonsteroidal anti-inflammatory drugs or NSAIDs.
And it's all-natural, which makes it even better.
The chemical in turmeric that does all the heavy lifting is called curcumin and is the secret to its anti-inflammatory abilities.
While inflammation plays an essential role in our bodies, blocking pathogens that could quickly kill us, long-term chronic inflammation like that observed in people with arthritis can be debilitating.
Inflammation is a complex process, but the curcumin in turmeric is an inflammation-fighting bioactive substance that attacks chronic inflammation on a molecular level.
On top of helping with your arthritic pain, curcumin has been shown to fight inflammation that also plays a significant role in heart disease, cancer, Alzheimer's and many other conditions.
Turmeric can be taken in many ways, from pills to the root. Why not add it to your favourite dish? On its own, turmeric has a very mild taste and can complement almost any meal.
Tip No.6 Massage Therapy
Massage therapy has long-term, lasting effects on pain management. The Arthritis Foundation has indicated that a regular massage of the muscles and joints helps to soothe the pain from arthritis.
If you've ever gotten a massage, it can significantly increase your mood. This effect is because massages boost serotonin levels in your body, a chemical that contributes to happiness and well-being.
You might not know that massage therapy can lower the body's production of cortisol. This stress-inducing hormone also helps the production of a neurotransmitter, Substance P. Substance P has a solid link to pain.
Several studies have been performed, most notably in 2013 by researchers at the Touch Research Institute and in 2015 by the University of Miami School of Medicine. Both studies show that moderate touch massage therapy can reduce pain and improve grip, range of motion, and pressure.
Massages should be done by a licensed professional and are best performed by those with arthritis specialties. You can always let your therapist know of any sore areas to be avoided and work with them to find the best pressure for your body.
Stiff muscles and joints are often exacerbated by stress and tension, which we struggle to avoid when in pain, so regular massages will help alleviate these issues.
So, lay back, relax, and let a professional massage therapist massage those aching joints and muscles! And don't be afraid to ask your specialist for at-home massage techniques you can do yourself between sessions.
Tip No.7 Aquatic Therapy
For years, it's been said that aquatic activity is one of the healthiest forms of exercise in which a person can participate. It benefits all types of people, especially those with arthritis.
What makes aquatic activity so worthwhile when managing pain associated with arthritis?
Water provides natural resistance, which in turn intensifies the exercises you are performing.
At the same time, water has something that regular exercise does not, buoyancy. That tendency for your body to float in water helps to support your body weight, thus reducing the pressure on your joints. Less pressure means less inflammation, and less inflammation leads to less pain.
Pain isn't the only thing that aquatic Therapy helps, though. The raw intensity of your movements helps reduce body fat, improves your coordination and range of motion, and has a positive effect on serotonin levels in the brain. Again, a less stressed body leads to less stress on joints and bones.
A 2015 study by the University of Utah showed that aquatic exercise for pain management in adults, especially those over 65, can vastly improve mobility and pain. While the pain reduction was short-term, aquatic Therapy has shown to be an excellent alternative to pain medication for quick relief.
You can find ongoing relief with aquatic Therapy by performing up to an hour of aquatic exercise three times a week. So, not only will you reduce or maintain your weight, but you will find a mood-stimulating and pain-reducing activity to help with your symptoms of arthritis.
Tip No.8 Tai Chi
Tai Chi can be incorporated into your daily exercise routine. The perfect type of exercise for people with arthritis is that which improves muscular strength, improves fitness, and builds flexibility. Tai Chi does all these things through a low-impact exercise routine.
Tai Chi is a slow-moving, low-impact, accessible form of martial arts. It's appropriate for anyone that can move freely. The art is composed of a series of slow and gentle movements, all easily modified for those with sore and stiff joints.
Tai Chi has also been shown to help with muscle strength, flexibility, and balance.
In 2013, researchers in China reviewed seven studies on Tai Chi about arthritis.
They performed a meta-analysis to assess the effectiveness of Tai Chi exercise for pain, stiffness, and physical function. In conclusion, they stated that a 12-week course could benefit people living with arthritis by reducing pain, reducing the stiffness of joints and muscles, and increasing their physical functionality.
When muscles are strong, they help to protect the joints, reducing pain. Flexibility keeps those joints loose and reduces stiffness. And an increase in balance can help to reduce the number of falls arthritis sufferers face. All of these things are the results of a regular Tai Chi workout.
Tai Chi classes can be found privately through martial arts institutions and public programs.
Many senior facilities also offer Tai Chi several times a week. Even those who use wheelchairs can find benefits from modified movements.
Tip No.9 Yoga
Yoga is a 5,000-year-old practice that originated in ancient India and spread worldwide. Many different forms of Yoga include poses, breathing techniques, and meditation.
It can boost both the mental and physical health of its practitioners.
Yoga is a very gentle exercise that reduces the tension in joints and muscles, builds muscle tone, and increases flexibility.
Muscle strength can also help to improve balance, which is especially important for those with arthritis. Yoga is low-impact and enjoyable, making it easy to practice regularly.
Some of Yoga's many benefits include:
Adds variety to your exercise routine.
Strengthening to improve physical function.
Improvement in flexibility which reduces inflammation and stiffness.
Weight loss can be a benefit of Yoga done correctly and in conjunction with a healthy diet.
Strengthening the mind-body connection allows for better balance and understanding of the pains and stiffness you feel regularly.
As with all exercise routines, make sure you speak to your physician before starting any regimen. If you are new to Yoga, it is best to seek instruction.
Yoga facilities have grown widely worldwide, and you can do private and group classes.
Tip No.10 Meditation
Meditation is a practice you can do anytime, anywhere. One of the most significant parts of meditation is practising mindfulness.
When you practice mindfulness meditation, you focus all of your attention on the feelings and sensations your body is experiencing in that present moment.
A program is available to you that focuses solely on this form of meditation. It is called Mindfulness-Based Stress Reduction, or MBSR.
MBSR is used to help you manage both pain and stress. These two negative attributes of arthritis are hard to deal with and contribute to a diminished immune system.
A healthy immune system is vital to fighting disease and keeping your body as pain-free and relaxed as possible.
In 2014, researchers performed a study on the effectiveness of MBSR with people suffering from rheumatoid arthritis. It was found that those that completed the eight-week sessions reported a reduction in pain, stiffness, and tender and swollen joints.
It is incredible what the mind can do, and this program can be easily incorporated into your daily routine without putting aside a ton of extra time or effort.
Final Words
Arthritis is something that takes a toll on not just the body but the mind as well. Luckily, as you've seen in this report, there is a multitude of all-natural and homeopathic routines that you can incorporate into your daily life to help reduce your pain and improve the quality of your life.
Regular exercise and weight management can help your body deal with the degenerative effects of arthritis while also improving your health and wellness.
Adding to that, by increasing your Omega-3, adding a little turmeric into your weekly routine, and engaging in one or more of the low-impact therapies and exercises available, you could finally find a natural relief to your aches and pains!
This report in no way states that you should forgo the treatment regimen set up between you and your doctor, but adding these to your day-to-day life will help to relieve that which medications do not.
And you never know; you may be able to reduce the number of pain medications you take and replace them with natural and effective pain management methods.
We wish you the best on your new journey toward a stronger, more flexible, and pain-free future!
Meghan Jarvis, Executive Contributor Brainz Magazine
A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and stayed as a lead lecturer at the Australian Institute of Fitness. Meghan's passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil, a global health and fitness app. She most recently appeared as an actor and stunt woman in the new Blockbuster 'Elvis', the Portable Door, Aqua Man and has been a 'Ninja' on Channel Nine's Australian Ninja Warrior. She is also the head of Total Gym Fitness Equipment Australia, Suspension Training and Altitude Training International Master Coach, making her an authority on peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Masters of Education and Coaching Science, Kinesiologist, Sports Scientist), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in health and fitness. She believes strongly in the importance of redefining and bridging the gap between physical and mental health. Meghan has guided many people to achieve complete personal breakthroughs and phenomenal mind, body, and business growth.
Resources:
Here are links to a few resources that I believe will help you:
Fish Oils and Omega-3: https://www.medicalnewstoday.com/articles/40253what_are_omega_3_fatty_acids
Skincare Benefits: 13 Natural Remedies for Arthritis https://www.health.com/condition/osteoarthritis/13-natural-remedies-for-arthritis
Relief from Arthritis: Natural Relief Strategies https://www.healthline.com/health/osteoarthritis/arthritis-natural-relief
Home Remedies: The Best Home Remedies for Arthritis https://www.medicalnewstoday.com/articles/324446
Tai Chi and Arthritis: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0061672
Yoga Benefits: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/yoga/yoga-benefits-for-arthritis
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