Arthritis Pain Relief

The most common type of arthritis, osteoarthritis, a degenerative condition, is a form of arthritis that causes the gradual breakdown of the cartilage that cushions the joints, resulting in bones rubbing against bones. This cause stiffness and pain when movement is attempted. Osteoarthritis most commonly affects weight-bearing joints such as the knees and hips and is also common in the fingers.

There are several factors that contribute to developing arthritis:

1.         genetics

2.         gender

3.         the aging process

4.         being overweight and/or obese

5.         joint injury

Obviously, you cannot change your genetics, your gender, or reverse the aging process. However, you can make changes to your weight and lifestyle that will help you find arthritis pain relief.

DIET AND OSTEOARTHRITIS:

FOODS TO AVOID:  There are many pro-inflammatory foods that can increase arthritis symptoms due to inflammation, increasing your pain. These foods need to be avoided as much as possible from your diet.

*Junk foods, high-fat meats, processed meats like lunch meat and hot dogs, and fast foods increase inflammation in your body. This is partially due to the unhealthy fats used in processing these foods, especially trans fats and saturated fats.

*Saturated fats are also found in dairy products and eggs. While these foods are important source of minerals and vitamins, you don't need the extra saturated fat. Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.

*Diets high in sugar increase inflammation and obesity. Eliminate high sugar foods such as sodas, pastries, pre-sweetened cereals and candy.

*Decrease your consumption of all animal products other than fish. It is also very important to eliminate alcohol, coffee, and excess salt.

*Some vegetables from the nightshade family of plants, like potatoes, tomatoes, and eggplant, can increase the pain from inflammation.

FOODS TO INCLUDE: Being overweight carries a highly increased risk of developing osteoarthritis. Since being overweight contributes to joint injury, it makes sense that losing weight would decrease your pain level by reducing the pressure on your joints. A joint-friendly diet should be rich in fruits and vegetables.

*Fruit:

Those high in Vitamin C like strawberries, raspberries, kiwi, peaches, mango, and cantaloupe.

*Vegetables:

Those high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, spinach, kale, broccoli, cabbage, and Brussels sprouts.

*Anti-Inflammatory Foods:

Ginger, garlic, apples and apple cider vinegar. (Apple cider vinegar is said to ease pain on the joints. Take 2 TBSP. per day.)

*Oily Fish:

Rich omega-3 essential fatty acids and high in Vitamin E like salmon, mackerel, sardines, herring, tuna and trout.

*Nuts and Seeds:

Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.

*Pulses and Grains

Lentils, chickpeas (garbanzo beans), brown rice, and whole grains (breads, cereals, pastas,etc.).

*Drink at least 48 ounces of pure water every day.

EXERCISE AND OSTEOARTHRITIS:

EXERCISE: One of the best forms of treatment for arthritis pain relief is exercise. It strengthens the muscular support around the joints and improves joint mobility and function.

There are three types of exercise that are beneficial in the treatment of osteoarthritis:

*Stretching exercises - help reduce stiffness and increase joint movement and flexibility.

*Strengthening exercises - increase muscle strength. Strong muscles help support and protect the joints that are affected by arthritis.

*Aerobic exercises - improve cardiovascular fitness, control weight and improve the body's overall function.

Start with a warm-up and begin exercising slowly. Resting frequently will reduce the risk of injury. Before beginning any type of exercise program, consult your doctor to find out which exercises are appropriate for you and which exercises you should avoid.

While you cannot prevent osteoarthritis, you can find arthritis pain relief by eating a joint-preserving diet, maintain your ideal weight, and exercise regularly. Exercise also helps control weight and improves mental outlook by releasing feel-good chemicals in our brains.