But many studies show that certain foods, spices and supplements may help in addition to medicines. Cleveland Clinic is a non-profit academic medical center.
Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Many studies have found that the Mediterranean diet has various health benefits, some of which seem to overlap those attributed to nonsteroidal anti-inflammatory drugs NSAIDs.
A Mediterranean diet consists of a high level of low-glycemic fruit, vegetables and legumes; a high level of unsaturated fats, especially olive oil, complemented by a modest amount of alcohol, mainly in the form of wine; a moderate to high level of wild fish; and a low level of dairy products and red meat.
A Michigan study showed correlations between a whole-foods, plant-based diet and significantly improved self-assessed functional status and reduction in pain among adult patients with osteoarthritis. A whole-foods, plant-based diet consisted of fruits, vegetables, legumes and grains and is free of refined foods, which follows the Mediterranean approach. The beneficial effects of fish oils are attributed to their omega-3 fatty acid content.
Studies of fish oil consumption show that it has anti-inflammatory benefits and is particularly helpful for joint pain. Natural sources of fish oil include cold-water fish, such as wild salmon, trout and sardines. Vegan and vegetarian sources included flax seed, chia seeds and organic soybeans. A Australian study is one of many that showed fish oil reduced joint pain, increased cardiovascular health and reduced the need for NSAIDs.
You can also look for OTC creams , gels, or patches containing the following ingredients:. Surgery is considered a last resort for relieving joint pain. Severe cases may require a total joint replacement. For less severe cases, a doctor may want to try osteotomy — a surgery that entails cutting and re-shaping bones to ease pressure on the joint. An osteotomy is sometimes used to delay the need for total joint replacement for several years, but not everyone with joint pain will be a candidate for this procedure.
Physical therapy is a great way to treat joint pain because it helps improve your range of motion and strengthens the muscles surrounding the joint.
This in turn helps minimize overall stiffness and pain. Stretching helps with mobility and overall range of motion. A physical therapist may also recommend that you wear a brace, especially for knee pain, to assist with stability and function. To reduce stiffness in the joints, try alternating cold with hot treatments. Warm showers or baths may help lessen stiffness in your joints in the morning.
At night, you can try sleeping with an electric heated blanket or a heating pad. Cold treatment is also helpful for relieving inflammation in the joints.
Wrap a gel ice pack in a towel and apply it to painful joints for 20 minutes at a time, several times a day. Eating a diet rich in whole grains, fruits, and vegetables might reduce the symptoms of arthritis. Research suggests that a diet rich in omega-3 fatty acids and antioxidants can help prevent inflammation. These foods include:.
On top of including more of these foods in your diet, be sure to also cut out processed carbohydrates and saturated or trans fats. Physical activity, such as walking or swimming, can not only decrease pain, but also improve your mood and quality of life.
The CDC suggests that people with arthritis should try to get at least minutes of physical activity each week. Make sure to avoid activities that are more likely to cause joint injuries, such as high-impact exercises like tennis or running. Tai chi and yoga are excellent activities for people with joint pain. One published study found that tai chi had a positive impact on pain, physical function, depression, and quality of life for people with OA of the knee. Added weight puts more pressure on your joints, particularly your knees, hips, and feet.
Dietary supplements may help to relieve symptoms such as inflammation and joint pain. Keep in mind that if your joint pain is being caused by another condition, such as RA, home remedies like supplements should never replace medical treatment. While you can manage mild joint pain at home, make sure to see a doctor right away if you experience any of the following symptoms along with joint pain:.
There are many treatment options for joint pain, ranging from medications and physical therapy to dietary changes and home remedies. Fruits sometimes get a bad rap because of their high sugar content, but many are excellent antioxidants. Just like with vegetables, certain fruits are more effective than others in reducing inflammation in the body. Apples are another fiber-rich, anti-inflammatory fruit, and they deliver added benefits for gut health.
Pineapple is also on our short list for its bromelain content, a nutrient that has shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis. However, most of the bromelain is found in the stem and core of the pineapple, so blend the core into a smoothie to get the maximum benefit. Recipes for Arthritis Relief. Tomatoes contain the powerful antioxidant, lycopene. Cooked tomatoes are even more lycopene-rich than uncooked ones.
Be sure to consume the skin to get the greatest benefit. Toss out your vegetable oil, sunflower oil and peanut oil — all of which can increase inflammation. Instead, opt for a few tablespoons of olive oil for cooking and making salad dressings. Better yet, go with the extra virgin variety that is less processed. Beans and lentils are known for their health benefits.
They also have antioxidant and anti-inflammatory properties. Black beans, lentils, chickpeas, pinto beans and soybeans are all great sources of anthocyanins — that magical flavonoid that reduces inflammation. Garlic, onions, ginger and turmeric have anti-inflammatory properties. Various studies have shown that these pungent root vegetables can be useful in treating symptoms of arthritis and other joint pain.
Incorporate these vegetables into meals for added flavor. Research suggests that proteins found in refined grains such as white bread, white rice and regular pasta may trigger an inflammatory response in the body. However, high-fiber whole grains help produce fatty acids that are thought to counteract inflammation.
Therefore, stick with the whole grains. The Arthritis Foundation provides a detailed list of grains that are recommended for arthritis suffers — including whole wheat, whole oats, barley and rye.
For more information, see Best Grains for Arthritis. Glucosamine, chondroitin and amino acids are well documented to help maintain healthy joints, while calcium is essential for bone density. Bone broth contains all of these. The gelatin-like substance that comes from cooking bones mimics collagen that occurs naturally in our joints, tendons and ligaments.
Whether or not bone broth can actually stimulate regrowth of cartilage is a fiercely debated topic in the medical filed. But taken regularly as an oral supplement, it has been known to reduce joint pain and increase function for people with arthritis. Bone broth can be consumed as a hot broth or used in recipes as a cooking base or sauce.
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