Tips to alleviate joint pain naturally

The human body’s system of joints is a unique and wonderful complex machine, which enables the body to move freely around. The joints are made up of the ends of bones, ligaments, cartilage, lubricating fluid, and other bodily tissues.

But, a disease called arthritis literally throws a wrench into this exquisitely designed piece of machinery and the freedom of movement can be severely hampered by it. In simple terms, arthritis means ‘inflammation of the joint’. However, the term arthritis applies to many diverse conditions of which osteoarthritis and rheumatoid arthritis are the two most common forms of the disease. Osteoarthritis is a disease that results from the normal wear and tear of the joints over many years where the cartilage that cushions the ends of the bones that meet inside a joint, gets worn and torn. Symptoms of osteoarthritis are pain and stiffness of the joints. Rheumatoid arthritis is very different from osteoarthritis and much more serious. It is linked to the immune system where the system actually attacks the bodily tissues. Pain is also experienced as well as a hot swelling, fever, insomnia and weakness in the muscles connected to the arthritic joint.

The good news is that there is a cure for arthritis – the natural way to ease and eradicate joint pain. Everything boils down to one main thing – life-style changes must be made.

The most important life-style change a person can make is to follow a heartful, joint-preserving diet. A main cause of joints problems, particularly of those joints that carry the body, is excessive body weight. A study in Sweden found that weight-loss coupled with the adoption of a whole foods diet relieved several of the symptoms of arthritis. A whole foods diet includes different coloured vegetables; fruits and grains, raw seeds and nuts; beans; and fermented milk products like yogurt. It also includes fish, poultry and soy products. The main purpose of a whole foods diet is to increase a person’s intake of natural fibre and nutrients and to reduce the intake of fat, sugar and refined food products, for example, whole grains are far more beneficial than refined grains – when flour is refined, more than twenty nutrients can be lost in the process. The same applies to sugar. Although sugar should be avoided altogether, as alternative brown sugar will be much better to use.

Linked to a joint-preserving diet, the focus should be on foods that actually fight inflammation. Two natural fats in certain plants act like anti-inflammatory medicines. The first one is called alpha-linolenic acid. It is an omega-3 fatty acid that blocks the specific kinds of prostaglandins and leukotriene that cause inflammation. Fish, green vegetables and corn-, soy bean- and other plant oils are good sources of omega-3 fatty acid. The second one is gamma-linolenic acid which is found in black currant oil, evening primrose oil and borage seed oil. Although rarely available in natural form, it is available as supplements from health stores.

There is also scientific proof that an intake of foods high in antioxidants, particularly the trace mineral selenium, as well as vitamins A, C and E are true antidotes for joint-related pain. Natural antioxidants have the ability to counter painful processes in the joints. To increase one’s intake of these nutrients, diets should include liver at least once a week (vitamin A) and plenty of carrots, mangoes, apricots and sweet potatoes for their beta carotene which the body converts to vitamin A. Red and yellow peppers, kiwi fruit, oranges, Brussels sprouts and cabbage are rich sources of vitamin C. Avocados, nuts, sunflower seeds and olive oil are rich in vitamin E. The secret here is to eat a wide range of foods that will give the body a variety of nutrients. To ensure a constant intake of various nutrients, go for brilliant colours in fruit and vegetables: reds, greens, yellows and oranges.

The second most important life-style change that should be made is to start with an active exercise program. It is recommended that people who suffer from joint problems should engage in two kinds of exercise joint-specific exercises that entail muscle strengthening and aerobic exercise, such as walking, swimming, or cycling. Regular aerobic exercise not only boost overall physical health but also benefits the body’s joints. However, before embarking on any exercise program first consult with a physician about starting a low-intensity program that may help to end fatigue, lessen pain and boost general health. Along with an aerobic exercise program a physician will be in best position to also recommend a program of range-of-motion exercises. No matter what program of exercise is recommended or prescribed, it is always best practise to listen to what the body tells a person. Immediately cease any exercise when strong pain flairs up or swelling increases.

The third and last life-style change that should be made is to ensure the body gets enough rest and sleep. Some medical experts claim that one of the best ways to reduce pain is to get sufficient sleep.

Many people are forced to use prescription drugs to alleviate the symptoms of joint pain and related problems. A change in life-style may just be what the doctor ordered to kick the habit of prescription drugs, but remember, always with the knowledge of a physician.