Are you enduring joint pain silently? Do you take it as a normal part of ageing? Well, you have been wrong all the way long and you do not need to live with joint pain. From alternative supplements, like herbs, vitamins and minerals, to certain nutrients, like glucosamine, exercise, and rest, a lot many options exist to relieve joint pain naturally. Typically, used painkillers provide short-term relief and they just numb the pain. The long term usage of pain killers has serious effects on your health.
THE MOST COMMON JOINT PAINS
Arthritis is the most common cause of joint pain and mostly affects knees, followed by shoulder and hip joints. The common reasons for joint pain are extra weight, overuse of a particular joint, not warming up enough before a strenuous physical activity and degradation of a joint due to ageing, known as osteoarthritis.
Knee pain is the most common joint pain followed by shoulder and hip joint pain. Joint pain usually results from extra weight, overuse, poor form during physical activity, not warming up or cooling down enough before an intensive regimen of physical activity and osteoarthritis, a condition in which knee cartilage wears down. In sports persons and fitness enthusiasts, strenuous workouts and heavy lifting lead to sore and achy joints.
NATURAL REMEDIES FOR JOINT PAIN
Going pain-free doesn’t mean relying on painkillers. The commonly used painkillers or analgesics numb the pain. They can be used once in a while, but not without side effects. However, the short-term side effects of painkillers are vomiting and diarrhoea and in the long-run abuse of painkillers may harm your kidneys.
Does it mean that you learn to live with pain? Not exactly, because you can take control of pain naturally
1. SELF CARE FOR JOINT PAIN
Knee pain, the most common cause of joint pain responds well to self-care.
- Rest and avoid activities that aggravate the pain.
- Apply ice. First, apply it every hour for up to 15 minutes. After the first day, apply it at least 4 times per day.
- Gently compress the knee by wearing an elastic bandage
- Elevate knees to drain the fluid.
2. RELIEVE JOINT PAIN WITH A MASSAGE
Massage may be deemed as a luxury, but it is not. A gentle massage is the most effective way to soothe sore and achy joints and muscles. It has been proven that massage helps to lower anxiety, stress and insomnia due to stress and helps improve circulation and eases joint pain. Research published on the National Institute of Health’s database by the Touch Research Institute shows that when given to patients affected by rheumatoid arthritis in their arms and hands, massage therapy can decrease pain and have a significant impact on some patient’s ability to control the mobility of their limbs. Indulge often in the soothing comfort of a massage to relieve joint pain.
3. ACTIVE JOINTS WITH EXERCISE
For an active lifestyle, you need to keep your joints healthy. Regular exercise goes a long way in keeping joints active and flexible. To begin with, buy a comfortable pair of shoes and begin to walk. Exercises that reduce the load on joints while you recruit core muscles will improve the functioning of joints and reduce the potential of early arthritis.
It becomes easy to retain flexible joints with stretching, as they help maintain the full range of motion. Active stretching exercises are yoga, taichi, and pilates. Do these before and after a weight lifting session. Low impact exercises like cycling, swimming and walking are good for your joints. You should also weight train to build muscles strong and improve joint stability.
4. SUPPLEMENTS FOR HEALTHY JOINTS
Any kind of knee pain usually results from extra weight, overuse, poor form during physical activity, not warming up or cooling down enough before an intensive regimen of physical activity and osteoarthritis, a condition in which knee cartilage wears down. Glucosamine and Chondroitin are part of normal cartilage. Cartilage acts as a cushion between the bones in a joint. Naturally, glucosamine, also called chitosamine, is found in the covering of shellfish. An insufficient supply of glucosamine restricts the efficiency of cartilage rebuilding and can delay the repair of cartilage and other connective tissues. People who are overweight, have osteoarthritis should use glucosamine and chondroitin as a supplement for healthy joints.
5. KEEP YOUR JOINTS ACTIVE WITH ESSENTIAL NUTRIENTS
Almost 50 percent of Indian population is deficient in calcium and vitamin D3 levels. A calcium supplement in the advancing years does a lot of good to the bones. Bones are active tissues and they respond greatly to exercise like walking. A brisk walk along with a diet rich in calcium, combined with a calcium supplement will keep bones healthy in your later years. If you smoke then quit it, because smoking depletes your bone density. Moreover, if you are deficient in magnesium, your body will not be able to absorb calcium. Here, apple cider vinegar tonic, rich in magnesium will help. Focus on your intake of essential nutrients for active joints.
6. IMPROVE JOINT PAINS WITH OMEGA 3
Joint pain is common in fitness enthusiasts and weight lifters as their strenuous physical activity cause a lot of wear and tear on the joints. In elderly, age-related damage hurts joints. Several research studies have proven that EPA and DHA in omega 3 fatty acid help reverse symptoms of arthritis. In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.
7. TRUST HERBS FOR HEALTHY JOINTS
Free from side effects, herbs gently alleviate joint pain, improve flexibility and reduce swelling of joints. Along with good old turmeric and ginger, Shallaki (Boswellia Serrata) and Rasana (Pluchea lanceolata) are proven herbal remedies for treating joint pain. Acting like a natural anti-inflammatory agent, these herbs relieve stiffness of painful joints and muscle tissues to relieve joint pain. Rather than conventional painkillers, trust herbs for active joints.
8. APPLE CIDER VINEGAR HEALS JOINT PAIN
Ayurveda believes that ama or toxins in the system cause joint pain. Being an excellent detoxifier apple cider vinegar heals joint pain. Drink the tonic of apple cider vinegar (mix 10ml in a glass of warm water) on an empty stomach to flush out toxins from the body and move your system to a slightly alkaline state. If you suffer from arthritic pain in your fingers, you should prepare a soak by mixing ¼ teaspoon of cayenne pepper into 1 cup warm apple cider vinegar. Soak your hands and fingers in this solution until pain is gone.
Keep your weight in check, stay active, eat healthy and incorporate essential nutrients in your diet for healthy joints.