Adding More Fish to Your Diet Can Reduce Arthritis Pain
But there are other natural ways to reduce the pain and discomfort of arthritisOf course including oily fish (from safe sources) is always a healthy addition to your diet.
Flax seed oil supplementFlax seed oil can be used as a substitute for fish oil and there are several health benefits for those who suffer from arthritis.
- Flaxseed oil contains omega 3 fatty acid, ALA, which inhibits the production of inflammatory mediators, making it helpful in reducing inflammation in arthritis.
- It has anti-arthritic properties with studies suggesting another benefit to reduce swelling and inflammation.
- It attenuates pain with a pain killing activity that can be compared to that of aspirin.
- It is safe for the stomach. Flaxseed oil has anti-ulcer activity which can protect from gastric side effects caused by painkillers.
- It can reduce complications associated with arthritis. A flaxseed oil supplement can help to counteract obesity and metabolic syndrome and thereby reduce risk of heart diseases.
TurmericTurmeric has enormous health benefits. Although often thought of as just a spice, it is a traditional natural home remedy and particularly rich in anti-inflammatory and anti-carcinogenic properties – yes, both an inflammation and a cancer fighter. Arthritis is one such inflammatory condition and recent studies have found that curcumin ( the active ingredient in turmeric) is more effective in alleviating rheumatoid arthritis (RA) symptoms than the NSAID drug Voltaren. The two groups participating in the study reported that while no one in the curcumin group withdrew from the study (due to side effects), 14% of those in the NSAID group did so – finding that NSAIDs often caused serious adverse effects, including ulcers and heart problems. You can take turmeric easily as a supplement (in a capsule), you can take it as a tincture or you can add half a teaspoon of turmeric powder every time you cook. Remember to always add some black pepper and a healthy fat to your turmeric to considerably boost the turmeric's absorption.
Cutting down or cutting out sugarCutting back on sugar can be difficult as many sources of sugar are actually hidden. Added sugars masquerade under a variety of identities including beet extract, cane juice, corn syrup, high-fructose corn syrup, sucrose (table sugar), dextrose, lactose, cane syrup, glucose and fruit-derived sugar. The obvious culprits such as candy, cake, cookies and soda are easy enough to avoid or limit but there is sugar in almost all packaged food including ketchup and canned fruit. Sugar, and the inflammation it causes, is at the root of countless diseases including arthritis.
Regular exercise especially swimmingWhy is exercise so good for arthritis? The advantage of exercise is that it can reduce joint pain and stiffness while increasing flexibility, muscle strength, cardiac fitness and endurance. It is as well to get professional advice when starting an exercise program but there are three types of exercise that are best for those with arthritis:
Range-of-motion exercise to help maintain normal joint movement, while relieving stiffness. Dancing is a good example. Such exercise can be carried out daily but should be done at least every other day.
Strengthening exercise to help keep or increase muscle strength because strong muscles help support and protect those joints affected by arthritis. Weight training is a good example. Such strengthening exercises should be done every other day unless you have severe pain or swelling in your joints.
Aerobic or endurance exercise to improve cardiovascular fitness while controlling weight and improving overall function. Walking - and especially swimming - are good examples and should be carried out for twenty to thirty minutes, three times a week unless you have severe pain or swelling in your joints. The exercises can be performed in increments of ten minutes over the course of a day if this is found to be easier.