Are you suffering from aches and pains of arthritis? Test these foods, exercises and home remedies that naturally alleviate pain. If you are confused about natural and home remedies, then ask your GP what would benefit you the most and if there are any restrictions on what is OK to try.
Top 10 Natural Pain Remedies for Joint Pain
1. Go on a diet of whole foods like fruits, vegetables, and whole grains
According to the Mayo Clinic, getting lean is great for joint pain because it helps increase your body’s resistance to injury. Since joints have a little reserve, eating a well-balanced diet helps prevent injuries. On the flip side, you will need to consume healthy fats to help fill you up. Eating good fats is especially important for strengthening your brain and bones. The result is that you will continue to get strong even when you are injured because your body will be more equipped to deal with stress. If you are overweight, exercise regularly to burn calories and tone your muscles, which will also help decrease your body fat.
2. Balance your calcium intake with protein
Adding protein to your diet has a ton of benefits. It helps to build and maintain muscle and bone strength. In addition, protein is important for easing arthritis-related joint pain. As a rule, your body requires a moderate amount of protein for muscle maintenance, a moderate amount for growth, and a high amount to build and repair bone. So to bring on pain relief, you should aim to eat 25 to 30 grams of protein per day. Opt for leaner cuts of meat, such as chicken or turkey. It’s also good to consume an antioxidant-rich snack to boost your brain and nervous system. Eat a handful of nuts with your morning tea. Include fruits in your diet as well, since they contain potassium, which helps control blood pressure.
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3. Get at least 30 minutes of exercise every day
Falls are the leading cause of deaths of senior citizens and are also a major cause of chronic joint pain. Walking helps reduce stress and is also a great way to increase your mobility. Besides, dancing, gymnastics, tai chi, yoga, pilates, and other low-impact exercises can reduce pain. Get moving even if you make small changes to your daily schedule. Walk the dog or play with the kids before you cook dinner. Take a stroll around the block instead of going for a run or cycling. Get on the floor and play with your child or do yoga stretches while watching a movie. As you can see, there are lots of ways to get moving, and any kind of movement is better than none at all.
4. Take magnesium supplements
Magnesium is an essential mineral that helps relieve joint pain. The Mayo Clinic advises that magnesium is essential for reducing joint pain and stiffness. Magnesium, found in nuts and seeds, berries, and dark green vegetables, is an important mineral because it helps to reduce swelling in the body. Besides, it is involved in many functions, from bone health to nerve transmission. That’s why it’s important to ingest a moderate amount of magnesium per day. Magnesium supplements can help reduce pain. It’s best to take a multivitamin supplement and a magnesium supplement to maintain healthy levels of the mineral in your body.
5. Slow down and learn to breathe properly
If you have arthritis or back pain, consider learning to breathe properly. This way, you will be more aware of your breath, your digestion, your lungs, your body, and your posture. Deep breathing can reduce stress and increase energy and mobility. Additionally, if you increase your intake of slow-release carbohydrates like sweet potatoes and legumes, you will naturally speed up your digestion, which means you will feel fuller for longer.
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6. Develop a healthy relationship with pain
Pain is a sign that something is out of whack in your body. It’s always better to address it head-on and ask for help from a doctor. If you suspect that you have a condition such as diabetes, high blood pressure, or depression, consider consulting a health care professional. In any case, once you accept the fact that your body has a right to hurt, you will find that you have a stronger resolve to turn the pain into a source of motivation. You might not be able to get rid of the pain completely, but you will learn to cope with it.
7. Get enough sleep
Rest helps your body regenerate and heal. A healthy sleep routine can help you get through the day. Get eight hours of sleep a night, and increase your number of daytime naps. Another smart way to deal with back pain is to avoid sleeping on your stomach since it puts stress on the spine. Ensure that you take a warm shower when you wake up in the morning to relax your muscles and bones. Another tip is to limit your caffeine intake to just one cup of coffee per day. And always aim for a light lunch and an even lighter dinner.
8. Reduce stress and increase your ability to heal
People who are already suffering from a chronic disease or from a chronic pain condition have a greater likelihood of experiencing depression. Your back pain or arthritis may be the source of your stress, and it is not uncommon for people to consider suicide due to a chronic illness. If you want to help yourself, you need to find a solution. As per research, the best thing you can do is to minimize your stress levels, so start by changing your outlook and learning to trust your body’s healing abilities.
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9. Pay attention to your symptoms
Have you ever gone through the painstaking task of describing your back pain to a health care professional? If not, the above tips are a good place to start. When you have back pain, it’s important to pay attention to the signs. For example, it’s best not to take painkillers if your pain is the result of muscle spasms, constipation, diarrhoea, or bad digestion. If you experience any of these symptoms, see a doctor or a physiotherapist as soon as possible.
10. Find the right pain relief
A lot of people assume that natural remedies are best, but there is a time and a place for everything. Our bodies are naturally designed to deal with a myriad of chronic conditions such as arthritis and back pain. If you want to seek relief from pain and suffering, then you must seek the right medication.
There are a lot of natural methods for pain relief. But it would help if you worked with a physician to find out the best way to care for your body.
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11. Take care of your digestive health
If you have been experiencing digestive issues such as bloating, diarrhoea, and constipation for a while, it’s time to take action. Dietary changes are important, but you also need to ensure that you have a good diet in general. And it would help if you also stayed away from synthetic drugs such as ibuprofen and acetaminophen.