There are many over the counter medications available to help fight the symptoms of arthritis. While lab-made concoctions are easily accessible and promise incredible results, there are natural remedies worth trying that do the same without pouring foreign chemicals and compounds into your body. They’re also easy on the pocket and side-effect-free. Find out what home remedies you can try to ease arthritic pain and inflammation.
7 Natural Arthritis Remedies You Can Try At Home
1. Maintain a Healthy Diet
Maintaining a healthy diet is one of the most effective ways to alleviate arthritis symptoms. Certain foods help fight off pain and inflammation. Here are a few you can add to your diet:
- Fatty fish. Salmon, mackerel, sardines, herring, and tuna are rich sources of Omega-3 fatty acids which are considered anti-inflammatory. They’re also good for cardiac and cognitive health.
- Olive oil. It contains a natural compound called oleocanthal, which inhibits the production of inflammatory enzymes. Extra virgin olive oil contains high amounts of oleocanthal, so opt for “Extra virgin” instead of regular olive oil.
- Onions, garlic, and leeks. Diallyl disulfide is an anti-inflammatory compound that can be found in onions, garlic, and leeks. Studies have shown that it helps limit the production of enzymes that cause cartilage damage.
- Bone broth. Not only is it easy to make, bone broth lessens joint pain and inflammation. It contains glucosamine and chondroitin sulfate which reduce joint pain and increase mobility.
- Nuts and seeds. Nuts and seeds can help with decreasing inflammation. They are full of magnesium, omega-3 fatty acids, and vitamin E, all of which fight off inflammation. The best nuts and seeds to try are walnuts, peanuts, flaxseed, and chia seeds.
- Fruits. Berries, pomegranates, tart cherries, and grapes are rich sources of antioxidants and anti-inflammatory properties, which help reduce arthritis symptoms.
- Cruciferous vegetables. Broccoli, cabbage, cauliflower, and Brussel sprouts have been found to help ease pain and lower inflammation levels. Broccoli, in particular, contains sulforaphane, a compound that minimizes the process of joint cartilage destruction.
A healthy arthritis treatment diet involves choosing what to eat and choosing what not to eat. Sugary, processed, fatty, fried, and gluten-filled foods all worsen arthritis symptoms. They trigger inflammatory enzymes in the body and cause joint inflammation and pain.
2. Exercise Regularly
Regular exercise is an essential part of maintaining a happy and healthy lifestyle, especially for people with arthritis. Here are some of the benefits of regular exercise:
- Gives you a wider range of movement
- Strengthens muscles, especially around joints
- Lessens joint and muscle stiffness
- Increases bone strength
- Promotes weight loss and maintenance
- Helps ease pain
- Gives you energy and reduces fatigue
It can be difficult to motivate yourself to exercise when you’re experiencing arthritis symptoms. However, lack of movement stiffens joints and weakens your muscles. Exercise actually relieves pain!
There are 3 recommended exercises for people with arthritis:
- Range-of-motion exercises increase joint and muscle flexibility and reduce stiffness. Try to take each joint, especially in the affected areas, through its full range-of-motion. These may include rolling your neck, massaging your fingers, rocking your hips, and tilting side to side with your chest.
- Strength exercises strengthen the muscles around your joints which helps them support and stabilize joints better. Lifting weights or simply carrying things around the house can count as strength exercises. Remember not to overdo these and rest a day or two between them.
- Aerobic exercises provide energy and increase stamina. They also encourage weight loss, which takes added weight off the joints. Try light workouts such as walking, swimming, or cycling. Even doing simple chores around the house counts as aerobic exercise.
3. Take Supplements
Taking supplements can be helpful in managing arthritis symptoms. However, with all the choices on the market, it’s sometimes hard to choose the best kind. The most effective natural supplements for arthritis consist of the following:
- Glucosamine and chondroitin sulfate. Supplements that contain natural sources of glucosamine and chondroitin sulfate promote cartilage formation, repair, and health.
- Omega-3 fatty acids. These combat excessive swelling and pain, as they are anti-inflammatory. They are also good for the heart.
- Vitamin D. Low levels of vitamin D have been associated with increased joint pain. It’s helpful to take vitamin D supplements for pain relief and increased bone health.
4. Add Ginger and Turmeric to Your Diet
The daily intake of ginger and turmeric is another one of the most effective natural arthritis remedies. Ginger and turmeric contain powerful and effective anti-inflammatory agents.
Turmeric is a yellow-colored spice that comes from the turmeric plant belonging to the ginger family. It has a stronger taste than ginger and contains an active chemical called curcumin that blocks inflammatory enzymes. You can add turmeric to curry recipes, take it as a supplement, or consume it as a tea.
Ginger contains a compound called gingerol, which has anti-oxidative and anti-inflammatory properties. Like turmeric, it can be grated and added to salad, side dishes, or stir-fry recipes. Ginger also comes in capsule form for simple consumption.
5. Take Hot and Cold Treatments
Taking hot and cold treatments are simple and affordable ways to alleviate pain fast.
Heat treatments promote better circulation and ease joint and muscle stiffness. Here are some of the ways to apply heat:
- Wrap hot packs in a towel and apply to affected areas.
- Soak in a hot tub or warm whirlpool.
- Take a warm shower.
- Run hot water over affected areas.
Cold treatments reduce inflammation. They numb soreness and pain. Here are some of the ways to apply cold:
- Wrap ice in a towel and apply to affected areas.
- Wrap a cold pack in a towel and apply to affected areas.
- Soak affected areas in an ice bath.
6. Apply Topical Creams and Ointments
Try natural topical creams and oils instead of popping painkillers that come with a variety of side effects. The best natural topical creams and oils contain aloe vera, green tea, ginger, tea tree oil, and eucalyptus extracts.
7. Perform Self-massage
Among the natural arthritis remedies, getting a massage can be the most relaxing. Regular massage therapy can help ease joint stiffness and function, as well as improve sleep and reduce anxiety.
You can practice self-massage by rubbing oil or lotion on affected areas. Perform large strokes first to help warm up your muscles. Do smaller strokes to concentrate on particular areas. You can apply heat before a massage to help lessen stiffness.
For more home remedies for arthritis, check out this video by Life Martini:
These natural arthritis remedies can help with your symptoms of pain and discomfort. They’re organic, accessible, and great for your overall well-being. Maintaining an all-natural lifestyle can optimize your arthritis management and keep you feeling healthy and happy.
Do you have other natural arthritis remedies you use at home? Share them in the comments section below.