An overall estimation shows that 22.7% of adults struggle with arthritis, with an exponential higher age-adjusted preponderance of 23.5% in women than 18.1% in men.
Arthritis refers to joint inflammation, but its term is used to define up to 200 other conditions that affect joints, the tissue surrounding the joint and other linking tissue.
However, as this painful joint disease is a collection of many ailments, arthritis still makes people think about older folks with squeaky knees and bottles of ibuprofen. However, what people still do not know is that this painful disease is prevalent and comes in many different forms. For instance, by far, one of the most common types, currently concerning 40 million people across Europe, is osteoarthritis. According to the U.K based Rheumatology journal, there is a lifetime risk of 45% for knee and 25% for hip osteoarthritis. Osteoarthritis is by far, one of the fastest-growing sources of disability globally.
There is no cure for arthritis, but scientists have made quite a few breakthroughs in understanding how to treat inflammation and pain that come with arthritis as well as how to freeze the primary joint damage. When it comes to pain and inflammation management at home, there are a couple of things we should consider:
Nutrition and Weight Loss
One of the most important connections between your arthritis pain and your nutrition is your weight. Probably you have already heard it dozens of times but, gaining more weight than your legs can actually sustain, means you put extra pressure on weight-bearing joints such as hips, back, feet and ankles. Moreover, given the way joints work, the strain in your knee is 5 to 6 times your body weight whenever you move, thus even the smallest weight loss can work wonders for your joints pain.
Yet, a sure way to relieve some of that tension is to pay attention to your diet and to the amount of physical effort you do. It might be obvious, but if you really wish to get rid of that relentless discomfort in your knees, make sure you maintain a steady balance between food intake and energy you burn. A smartly balanced diet might help you keep weight off and relieve your knees of that extra tension.
- Reduce animal fat, meat, and other fats intake
- Increase intake of vegetables, fiber, and fruits
Do not overlook exercise routine
Those who face intense knee pain or arthritis, often shy away from physical effort as they are too afraid it might be painful. However, being physically active and maintaining overall muscle strength is highly essential if you want to avoid muscle atrophy and worsen arthritis symptoms. A 2019 study shows in the Annals of Physical and Rehabilitation Medicine that only eight weeks of intense physical training can lessen soreness in individuals with hip and knee osteoarthritis while increasing their overall life quality.
The experts from The Arthritis Foundation encourage people to combine hamstring stretches and mini squads with building up their knee strength. This too is a process, so it requires patience and willingness to recover no matter how overwhelming might seem like sometimes. There is no reason to rush, start slowly, decide on a number of moves you can do and implement them in your daily routine.
The pain you feel in your knee should not impede you from stretching your knee. In fact, for a great number of people, it is important to keep moving the joint in the cause. Yoga can be a great way to exercise gently, reduce tension and better joint flexibility.
Yoga is an enjoyable practice that comes in different styles, including a wide variety of poses, breathing techniques and meditation, that can bring you a multitude of benefits. Originally from ancient India, this practice has long been admired for its many physical and mental benefits.
Moreover, Yoga has proved handy in people dealing with arthritis, helping them improve many of its symptoms like stiffness and pain and even psychological outcomes such as anxiety and stress. This can help you recuperate and build up your muscle strength and balance.
At home cannabidiol treatment
If you struggle with chronic arthritis, you might be wondering about the effectiveness of CBD in treating pain and joint inflammation. Well, it may be worth knowing that CBD, along with its neighbor, delta-9-tetrahydrocannabinol or THC, and other chemicals we found in the marijuana plant, these components can bring us numerous health benefits. But, unlike its neighbor THC, CBD is the non-psychoactive substance which does not give the munchies nor gets you high.
According to the Arthritis Foundation’s poll, 29% of individuals reported currently using CDB, mostly organic CBD oils, and almost 80% of them were using it or had in the past or were considering it. While there is an abundance of studies showing promising results in CBD for osteoarthritis and well-coordinated studies indicating its anti-inflammatory efficiency in animals, we find double evidence and dramatic improvements in people too.
For instance, a randomized trial which lasted only 12 weeks, concluded that there is considerable evidence that cannabis is a valuable treatment in individuals with chronic arthritis.
Much like Yoga, Tai Chi is an enjoyable exercise routine that can relieve arthritis pain, improve overall health, and increase our flexibility. Tai Chi is easy to learn, accessible, and almost everyone can do it no matter the age or gender. Originating in China, Tai chi is considered one of the numerous forms of martial arts.
Tai Chi involves slow continuous slow body movements, linked together in a form. Much like dance, once you have learned a couple of moves, you can effortlessly follow one after another. Some basic principles in Tai Chi include body and mind integration, fluid movements, controlled breathing, and mental concentration.
If you are looking for more accessible and natural remedies to tackle joint pain and discomfort, make sure you take into consideration the tips listed above and pay great attention to your lifestyle.