According to the Center for Disease Control & Prevention, 54 million adult Americans suffer from arthritis. It’s not just the one disease either, but rather a collection of 100 conditions that affect the joints, causing stiffness, swelling, and pain. Though you can’t always prevent it, there are some things you can do to help reduce your arthritis symptoms if you have it. Below you’ll find 8 of them!
1. Keep Your Weight in Check
Being overweight puts extra strain on weight-bearing joints, such as the hips and knees. In fact, a 2016 study found that obesity increased the chances of knee osteoarthritis 4.7-fold compared to those of a healthy weight.
2. Sip Green Tea
It’s warm, it’s comforting, and it’s really good for your joints. Due to its concentration of potent antioxidants, green tea can help to improve common arthritis symptoms. It has also been shown to help preserve cartilage and bone.
3. Drink Baking Soda
Recent research suggests that a daily dose of water and baking soda can help to combat inflammatory diseases. The study discovered that the mixture helped to flip the switch on immune cells to fight inflammation, rather than promote it. However, the research carried out on both rats and healthy medical students are preliminary, so check with your doctor first before trying this remedy.
4. Run a Little
People say that running is bad for your knees, but research suggests otherwise. A study carried out in 2013 found that running decreased the risk of osteoarthritis and hip replacement. Pounding the sidewalk surprisingly helps to protect joints, most likely because the activity helps people to maintain a healthy weight.
5. Eat More Fish
Research in 2017 on people suffering from rheumatoid arthritis found that those who consumed fish at least twice a week experienced fewer aches and pains when compared to those who ate it less than once a month. The healthy Omega-3 fats found in fish have anti-inflammatory properties that help to reduce arthritis symptoms.
6. Eat a Rainbow
Whether you suffer from arthritis or not, following an anti-inflammatory diet is a great idea. Sugar and processed foods cause inflammation in your joints. Therefore, these should be replaced with more lean meat, fish, fruits, and vegetables. The best diet is a Mediterranean diet – those who follow it enjoy a 23% lower risk of rheumatoid arthritis compared to those who don’t.
7. Schedule Workouts
While everyday movement is important, so too is structured exercise. Arthritic patients that get regular exercise have less pain than those who don’t. It’s recommended that you work out four days a week for at least 20 minutes at a time, including a day each of strength training, endurance, interval workouts, and stretching.
8. Set a Bedtime
Choose a fixed time that you will turn off the TV and head off to bed. A good night’s rest can help to ease the pain of arthritis. Enacting a wind-down bedtime routine with calm music or a guided imagery podcast can help to ease you into a slumber. Relaxing is very important because anger, stress, and depression can make pain worse.