6 Simple Ways To Alleviate The Aches Of Arthritis
Almost 46 millions of Americans are suffering from arthritis and, with baby boomers aging, the number is expected to rise 67 million by the year 2030. Arthritis remains the nation’s leading cause of disability in those over age 15. Until recently, health experts viewed arthritis mainly because of wear and tear on the joints that caused a gradual loss of cartilage, the smooth layer of connective tissue that allows our bones to absorb the shock of joint motion and to move easily and ache free.
However what is it that makes us lose cartilage? Accidents and injuries are one factor, but they are the cause of a relatively small proportion of all cases of osteoarthritis. One of the main reasons, in fact, is inflammation – its link with osteoarthritis- and to pain in general- was found only recently in scientific studies. Ironically, inflammation is a self-protective process that happens when you get hurt. Inflammation has many positive effects such as increasing blood supply to an injured area. But what we really don’t know is that this protective reaction can backfire on us. Sometimes inflammation continues long after it is needed, ultimately causing greater pain and further loss of cartilage in joints.
Injuries are not the only factors that can triggers inflammation. In fact, a poor diet and lack of exercise also play a role. But one of the secrets of alleviating the pain of the arthritis of the knee is reducing or stopping unwanted inflammation. Well, while there is no cure for arthritis at present, you can do a few simple things to slow its progression and ease the pain. Now, here are some of the noninvasive cures that offer relief to most arthritis sufferers.
1. Watch your Diet. To stop the unwanted inflammation, eat foods that help reduce them and avoid foods that can trigger it. Red meat and high-fructose corn syrup both are loaded with omega-6 fatty acids, which tend to promote inflammation. Processed sugars and fatty foods also are prime reasons in America’s epidemic of overweight and obesity, which are factors in arthritis. Extra weight places further stress on your spine, hip and knee joints and exacerbates any inflammation there. To reduce inflammation, consume more foods that are high in omega-3 fatty acids like deep-sea fish, flaxseed, brightly colored fruits, dark-green leafy vegetables, and olive oil. Remember that nutritionists now recommend eating these same foods to improve overall health.
2. Supplement If Necessary. Recent study show that the use of ginger, glucosamine and chondroiton sulfate may be helpful for moderate to severe arthritis of the knee. Ginger, in fact, has been used in India for centuries as treatment for knee pain. For specific recommendations, seek advice from your doctor.
3. Use Your Body. Some arthritis sufferers are afraid that exercise can hurt them. But it is just the opposite. Simple exercises are needed for proper functioning of joint. You can begin with stretches, especially of the affected joint. Now if your arthritis joint can manage it, walking just 20 to 30 minutes a day can prevent further deterioration. Swimming and bicycling often are helpful as well.
4. Breathe Slowly and Properly. Proper breathing in a slow, controlled rhythm is the quickest joint pain relief. Any mild form of stretching with controlled breathing like yoga or tai chi, also can alleviate arthritis pain.
5. Try Acupuncture and Massage. Because mainstream medicine has not provided enough arthritis treatments short of drugs and surgery, many arthritis sufferers have turned to alternative treatments like massage and acupuncture. Generally speaking, massage therapy has been shown to be advantageous for arthritis of the spine and hip, and acupuncture has yielded promising results for knee arthritis in clinical trials.
6. Other Treatments for Knee Arthritis. For those whose knee pain continues even after adopting these lifestyle changes, a spray like Brazilian Heat, may provide relief. People found the spray helped relieve their knee pain by turning off the pain nerves.
Meanwhile, eating a sound anti-inflammatory diet, taking safe supplements for arthritis, and following a sensible exercise routine while keeping your body weight in check will help you avoid many of the side effects of arthritis.