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Natural ways to relieve pain
Many arthritis sufferers want to relieve their pain and avoid the side effects of medication. There are many natural ways to reduce pain and improve your day-to-day life. You can try one of these or all of them to see which works best for you.
Regular exercise is often associated with decreased arthritis joint pain. 1-5 Exercise can reduce pain as it strengthens the muscles that support joints and triggers the body’s production of endorphins to relieve pain.
Your fitness level, as well as other factors such your location and access to a gym, will determine what type of exercise you choose. Walking, swimming, and tai-chi are gentle on the joints and great for beginners.
Get more fiber
Research shows that people who eat high levels of fiber have less osteoarthritis symptoms.6,7 A condition known as gut dysbiosis, which is a disorder of the microbes, can lead to increased inflammation and inflammatory arthritis diseases such as ankylosing and rheumatoid.
A warm-up for aching joints
Heat can be used to ease pain in painful joints. This can increase blood flow, reduce stiffness, and distract the brain from pain. Use a heat treatment device such as a:
- Hot water bottle
- Gel-filled pad that can heat in the microwave
- Heating pad with electric heating
- Hot bath
A heat wrap such as Thermacare can be purchased that provides continuous, low-level heat throughout the day.
Cool down your joints
Arthritis is often accompanied by painful joint inflammation. A cold compress applied to the affected joint can reduce inflammation. This may also slow down nerve impulses which could interrupt pain signals.
Social networks are a great way to increase your pain management skills. For example, you could join a book club, volunteer or join a local support group for chronic pain sufferers. Consider joining an online support group for people living with chronic pain if it is difficult to leave the house.
Your body was designed to move. It’s ironic that if you don’t move much when you are in pain, it can worsen the pain. Gentle stretches can improve your mobility and range-of-motion, as well as keeping pain at bay. You can talk to your doctor or physical therapist about the best stretches and exercises for you.
It has been proven that turmeric root has great anti-inflammatory properties. Many people add turmeric powder into sauces, smoothies, and teas. Experts recommend that curcumin supplements be taken to increase the amount of turmeric active ingredient. However, curcumin is only 3% of turmeric.
A daily intake of 200-1000 mg of curcumin is acceptable for many people. Before you take any supplement, make sure to check with your primary care provider. This will ensure that it doesn’t interfere with any medications you have or put your health at risk. You should also be aware of supplements that may contain preservatives and other additives such as soy, dairy, gluten, or other ingredients.
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