Living with arthritis pain can be challenging, but it's essential to understand that complete pain elimination might not always be feasible. Rather, the aim should be to effectively manage and reduce the impact of pain on your daily life.
Here are some holistic approaches to consider:
1. Nourish Yourself: Embrace an anti-inflammatory diet rich in plants. Various studies highlight the potential of diets like Mediterranean, vegan, and others in decreasing inflammation and pain.
2. Embrace Movement: Regular workouts, both aerobic and strength training, can work wonders. Aim for 150-300 minutes of moderate aerobic activity and a couple of strength sessions every week. If you're new to exercising, consider consulting a physical therapist.
3. Take Mindful Breaks: Intersperse intense workouts with milder activities like walking or cycling. It aids muscle repair and rejuvenation.
4. Prioritize Posture: Alleviate pain by correcting your posture. Physical therapists can guide on proper standing, sitting, and moving techniques.
5. Heat and Cold Therapy: Use heat to increase blood flow and relax muscles, and cold to reduce swelling and inflammation. For best results, alternate between both.
6. Complementary Therapies:
Acupuncture: While results are mixed, many studies indicate acupuncture's effectiveness in managing chronic pain.
Massage: Opt for deep-tissue massages or myofascial release to relieve pain and tension.
Psychotherapy: Address emotional aspects of pain, enhancing overall well-being.
Hypnotherapy: Focus and relaxation can potentially reduce pain. Research supports the benefits after multiple sessions.
Biofeedback: Learn to control stress reactions, such as heart rate, which can subsequently control pain.
Cognitive Behavioral Therapy (CBT): Recognize and address problematic behaviors and thoughts related to pain. It empowers individuals with techniques and coping mechanisms for pain management.
There are more than 100 conditions related to arthritis
Be active. Physical activity—such as walking, bicycling, and swimming—decreases arthritis pain and improves function, mood, and quality of life. Adults with arthritis should move more and sit less throughout the day. Getting at least 150 minutes of moderate-intensity physical activity each week is recommended.
Protect your joints. People can help prevent osteoarthritis by avoiding activities that are more likely to cause joint injuries.
Talk with a doctor. Recommendations from health care providers can motivate people to be physically active and join a self-management education program. Should your arthritis be interfering with your activities of daily living you may be a candidate to receive many new treatments, and learn how to reverse the arthritis condition.
Get better control of your arthritis with help from our experts. Arthritis can be confusing, but don't worry, we have the tips you need to make it easier to manage.