According to research, approximately 54 million people have been diagnosed with arthritis. Roughly, 300,000 children have either a rheumatic condition or arthritis. Also, statistics show that 31 million Americans have osteoarthritis.
What is arthritis?
Arthritis is the tenderness and swelling of joints. Although the joint inflammation cuts across all ages, older adults are at a higher risk. Now, there are two common types of arthritis; osteoarthritis and rheumatoid arthritis.
Let’s discuss each;
Osteoarthritis
Osteoarthritis is the most threatening type of arthritis that is mercilessly affecting billions of people globally. You see, all your bone ends have a cushion, the protective cartilages. So, osteoarthritis transpires when these bone cushions wear down over time.
Although this type of arthritis may affect any of your bones, the knees, spine, hands, and hips are the most vulnerable. There are little-known home remedies for arthritis pain; however, the joint damages are irreversible. Receiving treatment plus maintaining a healthy weight helps alleviate the progression of the disease.
Rheumatoid Arthritis
Rheumatoid arthritis is a catastrophic inflammatory disorder that can affect more than just joints. In some people, the swelling can affect many body parts like blood vessels, skin, heart and lungs. Rheumatoid arthritis is a disorder that occurs once your immune system erroneously attacks your body’s tissues.
Dissimilar to the wear and tear damage as a result of osteoarthritis, rheumatoid arthritis destroys your joint’s lining. This destruction results in horrific swelling leading to joint deformity and bone erosion.
Using the below home remedies for arthritis pain will be helpful because severe rheumatoid arthritis leads to physical disabilities.
1.Perform Hot and Cold Therapy
Heat therapy aids in boosting blood circulation as well as soothing aching muscles and stiff joints. On the other hand, cold therapy helps restrict blood vessels, which numbs pain, reduce swelling, and slows blood circulation.
You can alternatively use cold and heat therapy. However, it’s pretty essential to first understand your skin. I mean, some of these treatments may adversely affect your skin hence consider discontinuing if there are some injuries.
Here are some heat treatments:
- Starting your day with a warm shower to lessen stiffness
- Placing a hot water bottle on painful joints or using a heating pad
- Using warm paraffin wax to relieve joint pain
It’s advisable to limit cold treatment to at most 20 minutes. These cold treatments include;
- Using cold packs
- Wrapping ice in a towel and applying it to the painful joints
- Submerging the painful joints in ice-cold water
2. Massage the Muscles and Joints
The Arthritis Foundation confirms that a consistent massage helps calm joint pain. Experts state that massage is considerable for lessening body’s production of cortisol, the stress hormone as well as the neurotransmitter substance P, which is closely associated with pain. Additionally, massage increases serotonin levels, thus boosting your mood.
In 2013, research was done to investigate the effects of massage on persons with rheumatoid arthritis in their upper limbs. This research grouped the partakers into two equal groups.
One group was given a massage at a moderate-pressure while the other group got a light-pressure massage. Each individual got one massage per week for four consecutive weeks from a professional therapist.
Also, the therapist taught each participant on how to massage themselves at least once per day. 4 weeks later, partakers of the moderate-massage group felt less pain and had much strength. Plus, they had an impressive range of motion in the affected joints as compared to those who got a light-pressure massage.
It is, therefore, crystal clear that moderate-pressure massage is one of the powerful home remedies for arthritis pain that work miracles.
3. Do Some Yoga Exercises
Iyengar is a unique type of yoga that is powerful in correcting anatomical arrangement. It utilizes props to give the body adequate support and alleviate inflammation and tension.
A study was conducted in 2013 to confirm the effectiveness of the Iyengar yoga program on young women who had rheumatoid arthritis that lasted for six weeks.
The study grouped 26 individuals into two groups, where 11 women took part in two 1 hour classes for 7 weeks. On the other hand, 15 women never took yoga classes.
In the end, after comparison, individuals who took yoga classes had a substantial improvement in the quality of life, health, mood as well as the ability to cope with intense pain.
4. Perform Aquatic Exercises
Aquatic exercises are highly recommendable for people with arthritis since water offers resistance. The water’s buoyancy plays a crucial role in supporting body weight as well as relieving the much pressure in the joints.
A scientific review done in 2015 concluded that older adults suffering from osteoarthritis who took part in the aquatic exercise program enjoyed the following benefits;
- Improvement in motion
- Less body fat
- Improvement in coordination
- Improved quality of life and mood
The partakers felt less joint pain even though it was short-term. Experts recommend arthritis patients to perform at least 40 to 60 minutes of aquatic exercise thrice a week to help relieve joint pain.
5. Practice Mindfulness Meditation
Practicing mindfulness is among the essential home remedies for arthritis pain as it aids in focusing your attention on your feelings at the moment.
Mindfulness meditation helps you manage both stress and pain since the two affects your immune system. Meaning, mindfulness meditation is essential in boosting your immune system.
In a 2014 study, out of 51 participants, 26 went through mindfulness meditation for 8 weeks while the rest never took part.
In the end,those who took part in the exercise had reduced rheumatoid arthritis symptoms, like reduced swelling of the joints, less pain, and reduced morning stiffness. Surprisingly, this improvement lasted more than 6 months.
6. Get Plenty of Vitamin D
Vitamin D is essential in building strong bones and is equally beneficial in controlling your immune system functions. A review carried out in 2016 found that people with arthritis had low levels of vitamin D than those without arthritis. B
People with vitamin D deficiency tend to experience a higher significant level of disease activity.
Further research is necessary to determine if vitamin D supplements can help reduce disease activity in people living with arthritis. Sun is a rich yet natural source of vitamin D, thus basking for 20 to 30 minutes is essential.
7. Add Turmeric to your Dishes
Turmeric is a prominent yellow spice that people use in preparing many Indian meals. This spice has a chemical known as curcumin, which lessens arthritis pain because it has anti-inflammatory properties.
A report by NIHTrusted reveals that turmeric is effective in reducing joint inflammation when given to lab rats. However, further research is needed regarding this supplement.
8. Consume Omega-3 Fatty Acids
Research reveals that omega-3 fatty acids help alleviate inflammation and plays a crucial role in regulating the immune system. Sources of omega-3 include sardines, salmon, seeds, and nuts. Also, Omega-3 supplements are equally considerable.
Time to Say Goodbye
It’s my time to say goodbye, and it’s your time to say goodbye to arthritis pain. Although it’s advisable to seek medical treatment, it’s equally important to use the above home remedies for arthritis pain for better results.
Health and Fitness 