People suffering from arthritis often find it painful just to move. They don't realize that doing some types of exercise can relieve arthritis pain. Changing your diet can also help relieve pain. These two lifestyle changes can make a big difference, just as keeping a sleeping schedule and getting adequate sleep. Unlike many painkillers, whether OTC or prescription, there are no unwanted side effects. In fact, besides relieving pain, you'll have more energy and feel better.
Scientists have added to their information about the contributing factors for arthritis.
If you're exercising to relieve pain from arthritis, having a personal trainer can help. Use the appropriate exercise and don't push too hard. If you have physical limitations, a trainer can modify the exercise to avoid causing further damage. Some exercise can make arthritis more painful. Running, deep squats, climbing stairs, and prolonged standing exacerbate pain. Overhead weightlifting and any exercise that requires repetitive or high-impact movements, similar to the movements of jumping or tennis, can cause upper body arthritis to become more painful. Exercises that strengthen muscles supporting the joints help. Aerobic exercise and flexibility training can decrease inflammation and relieve stiffness. It boosts both blood and synovial fluid circulation.
Your diet makes a difference.
If your diet is high in food with added sugar, expect the pain to get worse. Sugar causes inflammation. Inflammation is one of the causes of arthritis. Eating anti-inflammatory food like cruciferous vegetables, which include Brussels sprouts, broccoli, cauliflower, and cabbage, reduces inflammation. Colorful fruits and vegetables also help. Plant phytonutrients that make blueberries blue or tart cherries red are anti-inflammatory. Increasing Omega-3 fatty acids and reducing omega-6 fatty acids also helps. Foods high in omega-3 fatty acids include walnuts, fatty fish, and flaxseed.
Drink plenty of fluid and herbal teas.
If you drink adequate fluid, it can help relieve pain. Even mild dehydration reduces the synovial fluid in the joints that soaks into the cartilage and helps joints move smoother. The extra fluids and increased blood supply bring nutrients that help build cartilage. If you choose herbal tea, consider turmeric or green tea. There are green tea options that also contain turmeric.
- Using a garlic supplement or including it in your cooking can help reduce pain. The diallyl disulfide provides the benefit. It helps reduce cartilage damage. Chop the garlic and let it rest for a few minutes to enhance the benefits.
- Losing weight can help reduce arthritis pain in the knees and hips. Exercising regularly and eating a healthy diet can help you do that. The excess weight puts extra pressure on the joints and exacerbates the pain.
- Start a program of safe sunning. Vitamin D deficiency can add to joint pain and may make it harder to lose weight. If you have an adequate intake of Vitamin D it can lower the risk of cartilage loss.
- Before you start any exercise program or change your diet, always check with your healthcare professional. Don't quit any medication unless you speak with your healthcare professional first.
For more information, contact us today at Habitat Health & Fitness
