Joint stress, pain, and difficulty in movement are a normal part of the aging process. As humans grow older, the lubricating agents in their joints tend to wear away, a condition triggered by arthritis. As the cartilage and synovial fluids thin and weaken, it results in the ends of the joint bones rubbing together, causing pain. Chipping and damage to the bones can also aggravate the discomfort. Though surgery is the only way to replace the joints, you can adopt less drastic measures to lower the progression of the disease. Read ahead for more information on reducing the pain and improving your quality of life.
Adopt a Healthier Diet and Lose Weight
Obesity stresses your joints and adds to the pain. Dropping the excess pounds is a great way to start, and you can make that happen by eating healthy. Introduce more whole grains, fruits, and vegetables into your diet and cut back on red meat and high cholesterol foods. Making drastic changes may not be a sustainable option, but gradually eating more omega-3 fatty acids-rich food will help. Also, add walnuts, olive oil, chia seeds, flax seeds, spinach, Brussel sprouts, and hemp seeds. Fish like sardines, mackerel, anchovies, herrings, and oysters are great choices.
Incorporate More Exercise
Incorporating more exercise into your lifestyle has multiple benefits. Not only will you lose weight, but you’ll develop muscle strength to support the joints for effortless movement. Choose low-impact workout options like tai-chi, aerobics, water aerobics, strength training, and yoga. If you can’t sit on the floor, chair yoga is a great way to exercise without stressing the joints. The simplest form of exercise is walking at a comfortable pace but elevating your heart rate and boosting blood flow.
Get Massage Therapy
Self-care by rubbing the affected joints with a roll-on pain reliever is an effective solution for arthritis pain. You can also consider getting massages from a trained therapist to promote blood flow to the aching joints. Massages can soothe away the soreness in the muscles and lower the inflammation. Improved range of motion and reduced pain are only some of the other benefits.
Take Warm Water Baths
Aquatherapy is one of the best solutions for dealing with arthritis pain. Fill a bath with warm water at temperatures between 92 degrees and 96 degrees, and take long soaks. Submerging in water eases some of the force of gravity exerted on the affected joints while lowering inflammation and raising blood flow. Adding Epsom salts boosts the benefits since it can raise magnesium levels by as high as 35%. Also, stretch your muscles in the bath to lower the stiffness and spasms in the tissues. Most importantly, the bath relaxes the stress from constant pain and discomfort.
Respect Your Joints
As you age, you must make a conscious effort to respect your joints. Be mindful of your posture and protect your back when sitting and standing. Don’t sit in one position for extended periods, but get up and walk around every 15 to 20 minutes. Use all the assistive devices available even if you don’t think you need them. Don’t hesitate to use grab bars, handles, grippers, and reachers for getting up and steadying yourself when walking. You’ll distribute the stress by transferring some of the strain and pressure to your arms and hands. Aids like canes and walkers can also lower the weight on your knees.
Arthritis pain can be debilitating and take away from your quality of life. Use these options to lower the progression of the condition, protect your joints, and ease some of the pain and discomfort.