Joint pain is one of the most commonly found ailments in the world, and can be caused by a number of factors, osteoarthritis being the most common. Joint pains can also be symptoms of rheumatoid arthritis, gout, tendinitis, viral infections and injuries, and there are simple changes that you can make to your lifestyle to help in reducing joint pain.
1. Regular Physical Activity
The most important step to take if diagnosed with arthritis is to make sure that you get some form of physical activity in. In addition to it being a drug-free way of helping with arthritis, it can help to reduce pain, improve mood, and also with better sleep. Exercising regularly ensures that the muscles remain strong and joints remain limber, while also supporting bone and heart health. Exercising for 30 minutes on a daily basis can also help in the prevention of injuries.
2. Managing bodyweight
Another factor which contributes to joint pain symptoms is one’s body weight. If a person carries excess weight, it means that there is also excessive amounts of stress that is put on their joints. Additionally, in cases of osteoarthritis, the excessive fat around joints can cause high levels of inflammation. It is proven that a drop in body weight can help with a reduction in pain in people with joint pain. Activities like walking can help in lowering body weight which in turn can help to take a load of the joints.
3. Adding the right spices and herbs to your diet
Since diseases like arthritis involve inflammation, it is important to add anti-inflammatory ingredients to one’s diet. This includes spices and herbs, like turmeric, ginger, garlic, black pepper, and cinnamon. These spices and herbs have chondroprotective properties, a compound that helps in slowing down the narrowing of the space between joints.
4. The right nutrition
What can help to reduce the inflammation caused to joints is regular consumption of omega-3 rich foods, which include seafood like salmon and mackerel, and even walnuts, soybean and flaxseed oils. It is also important to avoid foods that may cause inflammation, like full-fat dairy and high-fat animal products.
5. Getting sufficient sleep
When we sleep, our body produces melatonin, which has antioxidant properties. This means that it helps the body with preventing inflammation. Being well-rested also boosts your mood, and helps with energy levels, which in turn can help you move better and stay active throughout the day.
Nutrition and physical activity are the major components of joint pain management, but what can definitely help along with this is the addition of supplements to your diet. Calcium, vitamin D, iron and omega 3 fatty acids are all very important nutrients that help in easing joint pain, which can be derived from food. However, if unable to do so, supplements can fill in these gaps.
Although these may seem like a lot of changes to make at one go, a gradual incorporation of these can help to improve joint pain in the long run, and can even help to prevent diseases like rheumatoid arthritis and osteoarthritis.