Illness or injury can cause pain. Exercise can also create pain if you overdo it. One of the most devastating types of pain comes from arthritis. It’s a deep pain that inhibits movement. It can cause people to take OTC drugs like ibuprofen or acetaminophen so they can function each day. Unfortunately, taking too many OTC and prescription pain relief drugs comes with an entirely different set of issues. You can reduce arthritis pain naturally. The only side effect is improved health.
Moderate exercise can help reduce pain.
Exercise helps build ligaments, tendons, and muscles around the joints to help relieve pressure that causes pain. It helps reduce stiffness. If you have joint pain in the hips, knees, or ankles, exercise can help you lose weight which reduces the pressure on joints. It can improve sleep, which also helps you deal with pain more effectively. The exercise should be mild and low impact.
Increased synovial fluid helps the joints glide with ease.
The synovial fluid is a liquid found in the joints. It’s a thick lubricant that keeps the joints lubricated. The cartilage in the joint absorbs it, allowing the joint to move more freely. Exercise increases the synovial fluid around the joint and increases its circulation. The increased circulation helps reduce inflammation and sends nutrient and oxygen-laden blood to the joints. That can improve balance. Staying adequately hydrated can also boost pain relief. Even mild dehydration can increase pain.
Your diet plays a role in pain relief.
If you’re in pain, cut out products with added sugar. Sugar increases inflammation. Increase your intake of omega-3 fatty acids by including fatty fish like salmon, flaxseed, and walnuts, in your diet. Your body needs a 1:1 to a 4:1 balance of omega-6 to omega-3. Too much omega-6 can cause inflammation. Studies show adjusting your diet to a 2:1 ratio of omega-6 to omega-3 can reduce the risk of arthritis pain. Increasing phytonutrients from fruits and vegetables can help. Phytonutrients that give blueberries its blue color and make red tart cherries red can also reduce inflammation and ease arthritic pain.
- The sulforaphane in broccoli and other crucifers also helps. One study found the nutrients in asparagus also reduce arthritic pain. Avoid junk food, especially when it contains sugar. Both alcohol and sugar exacerbate the pain.
- Use spice and teas to relieve pain. Turmeric, ginger, and green tea can help reduce inflammation and pain. To maximize the benefits of turmeric, mix it with black pepper. Avoid red meat.
- Fruits, vegetables, and fatty fish help reduce pain. You can even eat a small amount of dark chocolate for arthritis pain relief. Combine that dark chocolate with nuts for a snack that relieves pain.
- If you eat red meat, use meat from pastured animals. Studies show that all animal products from pastured animals, including eggs and milk, are higher in omega-3 fatty acids.
For more information, contact us today at VIP Fitness Center