Joint pain and inflammation affect millions of people worldwide, often leading to a limited range of movement, discomfort, and overall reduced quality of life. Fortunately, managing joint pain and inflammation doesn’t always require prescription drugs that can often have side effects. There are several natural remedies available that can aid in reducing inflammation and relieving joint pain. Today, we will explore five natural ways to relieve joint pain and inflammation that you can start implementing immediately.
1. Eat an Antioxidant-Rich Diet
One of the essential factors in managing joint pain and inflammation is eating an antioxidant-rich diet. Antioxidants are substances naturally found in our food that help our body fight against free radicals — molecules that can damage cells and contribute to the development of inflammation.
Berries like blueberries, strawberries, and raspberries are a great source of antioxidants, as well as leafy greens like kale and spinach. Other sources of antioxidants include dark chocolate, green tea, nuts, and seeds.
Research has also shown that people who regularly consume foods high in antioxidants have fewer symptoms of rheumatoid arthritis, one of the leading causes of joint inflammation.
2. Use Turmeric as a Supplement or Spice
Turmeric is perhaps one of the most researched and studied natural remedies for joint pain and inflammation. The spice contains the active ingredient curcumin, which has been shown to have potent anti-inflammatory effects on the body.
While adding turmeric to your food can help, many people find it difficult to consume enough of the spice to make a notable difference. In this case, you may want to consider taking a turmeric supplement. Make sure to choose a high-quality supplement that contains the active ingredient curcumin.
3. Stay Hydrated
Our bodies are mostly composed of water, and staying hydrated is essential for our overall health, including joint health. Dehydration can contribute to joint pain and inflammation, leading to a reduced range of movement.
The recommended daily intake of water for the average adult is eight glasses per day. Remember that the level of hydration required is not uniform for everyone, and if you engage in activities or live in environments that promote perspiration, you’ll want to drink more than eight glasses of water per day.
Other drinks that can aid in hydration include coconut water, herbal teas, and fruit-infused water.
4. Get Moving with Low-Impact Exercise
While it may seem counterintuitive, engaging in regular low-impact exercise is a great way to reduce joint pain and inflammation. Low-impact exercises are activities that don’t put excessive pressure on the joints, making them ideal for people with joint pain and inflammation.
Swimming, cycling, walking, and yoga are all great examples of low-impact exercises. Make sure to consult with a healthcare professional before beginning an exercise program, especially if you have pre-existing conditions that may limit your ability to engage in physical activity.
5. Take Advantage of Massage Therapy
Massage therapy is a traditional remedy that’s used to manage joint pain and inflammation effectively. The therapy involves manipulating soft tissues and muscles, reducing tension and promoting relaxation in the body.
Several massage therapy techniques can aid in reducing joint pain and inflammation, including deep tissue massage, Swedish massage, and trigger-point therapy. However, before scheduling a massage, seek a referral from your doctor and ensure a licensed massage therapist is hired.