Relieving arthritis pain includes improving your body’s condition to deal with the inflammation of the disease. Arthritis sufferers can find amazing relief just from simple lifestyle changes.
Being overweight or obese can intensify arthritis pain because the extra pounds put pressure on the joints. The knees, hips and feet are particularly vulnerable to excess pressure, especially during physical activities that involve movement, according to Healthline
Shedding those added pounds takes a lot of stress off of the joints. Weight reduction not only reduces pain and prevents future damage to the joints, but it also improves the body’s mobility, which in turn decreases painful symptoms by helping the body to work better.
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Doctors often recommend exercise in a plan to alleviate arthritis pain. Regular physical activity helps to maintain flexibility by strengthening muscles and bones.
An exercise plan depends on the shape you’re in. If you haven’t exercised in a while, start out slowly. Recommendations usually call for exercising 20 to 30 minutes a day on most days of the week. But you can start off with 10-minute segments of exercise two or three times a day.
Swimming or warm-water pool exercises, or water aerobics, make it easier to move the body and flex the joints without causing too much stress, Healthline said. Walking, bike riding or even yard and house work can fit into your exercise plan.
It’s important to talk to your doctor about particular exercises and know your health condition. Some exercises may put too much pressure on the joints at first, which is why starting out slowly is essential in the beginning.
Simple start-up exercises can be done at the office desk or just about anywhere else. Range-of-motion exercises help relieve stiffness and improve flexibility by moving the joints. Raising the arms above the head or rolling the shoulders back and forth daily or every other day provides gentle movements, according to the Mayo Clinic
When you feel ready, weight training and other strengthening exercises build strong muscles to protect the joints. The Mayo Clinic recommends strengthening exercises every other day. Be sure to take a rest for an extra day if you notice pain in the joints.
A healthy diet is crucial in weight management to assist the body in protecting its joints. Adding plenty of fruits, vegetables and whole grains to your meals will provide you with a full feeling without the risks of gaining weight. Eating fish, such as tuna, mackerel and salmon, provides your body with omega-3 fatty acids, which may help reduce joint stiffness and pain, according to Healthline.
Fish oil supplements also contain omega-3s. Herbal supplements that might relieve arthritis pain include ginkgo, devil’s claw and stinging nettle.
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