As we get older, the body’s ability to move optimally reduce. Pain in the joints and bones are often experienced by people who have turned 30 years old and older. It is because calcium and synovial fluid that protects muscles and joints reduce. Let’s learn ways to relieve joint pain naturally.
Fractures to cartilage tend to increase with age. Those are rubber-like tissue contained in this joint that helps you move smoothly, whether it’s walking, exercising, or doing other activities. Although the tear is very small, if left unchecked it can become a fatal disorder. It causes chronic inflammation and joint pain.
Joints are movable connections between two bones. Each joint is made up of the surfaces of the bones involved, a joint cavity, and a joint capsule. The joints have an important role in the body. We need to maintain joint health from now on in order for them to continue functioning properly.
Inside the joint, there is cartilage and synovial fluid which acts as a cushion between bones. So the bones don’t rub against each other.
As we get older, these pads will thin out to cause friction between bones.
This is what makes the joints damaged and trigger arthritis. A joint that experiences a long time of stress can become destroyed,
Inflammation is a healthy process. The body is able to heal itself. When you get an infection, the immune system releases white blood cells and chemicals. It is useful to fight off the infection or repair damaged tissue.
An inflammatory response when you don’t have an infection may damage healthy tissues. Chronic inflammation is a slow, long term inflammation unending several months to years. It’s the opposite of normal inflammation when your body’s immune system gets rid of the bacteria and viruses.
Maintaining joint health is important for all people, especially arthritis sufferers. This is so that they can reduce discomfort or pain in the joints.
Here are 10 natural ways to relieve joint pain
1. Maintain your ideal body weight
Being overweight causes the joints in the knees, hips, and back to bear a greater burden. The heavier a person’s weight is, the higher the risk of joint disruption. Read more about how to maintain the ideal body weight here.
2. Pay attention to your posture
One way to maintain joint health is by maintaining good posture. Poor posture can make the burden on the joints increases.
To avoid it, maintain an upright position when sitting with your back and shoulders straight. Change position every 30 minutes. Keep your body comfortable while maintaining the curvature of the spine when sleeping. Don’t sleep with the pillow too high.
3. Avoid sitting too long
Sitting throughout the day can increase the risk of joint problems. If your work requires sitting for hours, stretch at least every 15 minutes. Walk around at least every hour. The more it moves, the joints become more flexible and reduce the risk of joint disorders. This habit is also good for your heart health.
4. Consume nutritious foods
You can relieve joint pain by eating foods that are rich in
Protein helps reduces inflammation in the body. It helps rebuild and maintain the cartilage in your joints. Protein also helps the body heal itself.
The body does not produce calcium, so we need to get it through the foods we eat.
Studies suggest a form of vitamin A called all-trans-retinoic acid may be helpful in controlling rheumatoid arthritis (RA) by suppressing inflammatory cytokines.
Consumption of foods high in vitamin C is associated with a reduced risk of rheumatoid arthritis
Some research links vitamin D deficiency to rheumatoid arthritis, a chronic inflammatory condition that affects the joints.
Many patients suffering from joint pain conditions, osteoporosis, and rheumatoid arthritis have low manganese levels in their bodies.
omega-3 fatty acids
One-to-three grams of fish oil each day can help reduce the intensity of joint symptoms. If you don’t eat 1-2 portions of oily fish per week, add fish oil supplements in your diet.
Anthocyanins help reduce inflammation by inhibiting production of certain inflammatory chemicals. These compounds are even more powerful than vitamin C for fighting free radicals that can cause inflammation.
There is no cure for osteoarthritis. It is very difficult to restore the cartilage once it is destroyed. The goals of treatment are especially to relieve pain and minimize the discomfort effects of the disease. Polyphenols help to reduce joint inflammation and slow the breakdown of cartilage. They may also help the body fight off infections.
Studies have found that sulforaphane may block enzymes that damage joint cartilage. Thus it helps reduce inflammation.
Research has also found that diallyl disulfide may limit cartilage-damaging enzymes. People who often eat foods rich in this substance had fewer signs of early osteoarthritis.
In order for joints to stay healthy and allow you to continue your normal activities in old age, you need to follow a healthy diet.
Here are some foods that can help you to relieve joint pain
You need to consume the foods regularly at least two to three times a week.
Salmon, can prevent or at least reduce inflammation thanks to the high content of omega-3 fatty acids. This healthy fat has anti-inflammatory properties. Other sources of omega-3 fatty acids are fatty fish for example tuna, sardine, mackerel, herring; flaxseed; walnuts; edamame. Salmon also contains vitamin D which maintains bone health. Egg yolk, mushroom, Cod liver oil, and mushroom are also rich in vitamin D.
Eat almonds to prevent arthritis. These delicious beans are rich in vitamin E. The vitamin helps fight free radicals while protecting the outer membranes of cells in the joints from damage. Other sources are sunflower seed, peanuts, avocados, spinach, butternut squash, and trout.
A study showed that a lack of vitamin C can increase the risk of arthritis by up to three times greater. Eat papaya regularly. This tropical fruit contains vitamin C twice as much as oranges. Papaya is also rich in beta carotene, an antioxidant that is good for maintaining joint health. Beta carotene is a precursor of vitamin A.
Other sources of vitamin C: oranges, grapefruits, lemon, strawberry, mangoes, pineapple, bell pepper, etc.
Other sources of vitamin A: Cod liver oil, oranges, yellow fruits and vegetables, eggs, broccoli, spinach, most dark green leafy vegetables
An apple a day keep arthritis away. Apples contain a lot of antioxidants called quercetin. This substance helps the formation of collagen.
Besides maintaining skin elasticity, collagen is an important element found in cartilage. The collagen serves as a cushion when there is pressure or impact on the joint. Quercetin is mostly found in apple peels, so make sure you eat it with the skin. The redder the apple skin color, the more quercetin content. Read more foods that build collagen and elastin to avoid wrinkles here.
Broccoli contains sulforaphane, a substance that helps the body fight free radicals. Green vegetables are also rich in nutrients that are important for maintaining joint health. Other foods rich in sulforaphane are Brussels sprouts, cabbage, cauliflower, kale.
Read more about most powerful antioxidants to protect the body cells here.
Black soybean is rich in manganese and anthocyanins. The joints need manganese to stay healthy until old age. Other sources of manganese are nuts, beans and legumes, oatmeal and bran cereals, whole wheat bread, brown rice, leafy green vegetables, fruits such as pineapple, and dark chocolate.
Anthocyanins are a type of antioxidant that reduces the production of inflammatory enzymes. You can find anthocyanins in purple fruits and vegetables. Read more about the benefits of eating rainbow color fruits and vegetables here.
Black soybean is also rich in protein. The digestion process converts proteins into amino acids which are important in the formation of cartilage and bone tissue.
Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with fish oil. Read more about the benefits of olive oil for health here.
Pineapple is very effective in preventing inflammation due to a buildup of uric acid in the joints. It contains bromelain that can prevent inflammation gradually. Therefore the consumption of pineapple for alternative gout treatment will be very good.
If you suffer from joint pain, it’s a good idea to drink lemon water as a first step in natural medicine. Lemon has anti-inflammatory properties, which can help neutralize acidity because it is a major cause of inflammation in joint tissue. Adding lemon water in your diet will help your body in balancing the pH level and maintain your health.
Green tea can relieve joint pain related to body fat and cholesterol issue.
The results of research conducted by experts from the University of Michigan Health System shows that green tea can help inhibit the inflammatory process and reduce pain in patients with rheumatoid arthritis. The benefits of green tea are related to the content of the compound Epigallocatechin-Gallate (EGCG) in it. EGCG are natural phenols, antioxidant compounds that can help prevent damage to cells.
This compound is proven to inhibit the production and activity of compounds that cause inflammation in the joints. This is important to inhibit the process of inflammation in cartilage cells contained in joint tissue. Thus damage to the joints can also be inhibited.
5. Do not smoke
Quitting smoking can be one way to maintain joint health. According to one study, smoking has a negative effect on joint and bone health. Smoking can increase the risk of osteoporosis. It also makes bones prone to fracture due to decreased bone density. It also increases the risk of bursitis, tendinitis, low back pain, and rheumatoid arthritis.
6. Exercise regularly
Talking about joint health, the main thing to achieve is to maintain flexibility. When the joint has good flexibility, it will be able to do a variety of movements, as well as in a wide range of motion.
Exercise is important for your body flexibility. Your build, age, level of fitness, and other individual factors also determine overall flexibility.
Some studies have found that low impact aerobics, relieves the joints pain. In addition, you are also encouraged to do lightweight training so that the muscles that support the joints become stronger. Other types of exercises that are good for easing joint pain are stretching, pilates, tai chi, and yoga. Read more about yoga poses for women over 40 here.
Some forms of stretching movements that are good for joint health, and can indirectly train muscle strength, include:
Dynamic stretching includes movements that tighten muscles. At the same time, you do active movements that are resting on a joint. You carry out this movement in the maximum range of motion of the joints concerned. Read more about how to stay away from age-related muscle loss here.
Examples of dynamic stretching:
Let us watch a video below:
You do this torso twist movement by standing upright. Fold your elbow 90° with the legs standing steadily. Then, rotate your upper body to the right and left (move only at the waist). This exercise can maintain your spinal mobility.
The way to do the walking lunges is to stand up straight and position both hands at the waist. Then take a step forward and lower your body while keeping your front knee in line with your pelvis. When lowering your body, try not to touch the floor.
You do static stretching by moving the muscles and joints to the maximum range of motion. Maintain for 20-45 seconds. Repeat this movement up to 2-3 times with each exercise. This exercise is very effective for increasing flexibility.
Examples of this type of movement :
Upper back stretch
You do the stretching by standing upright and legs separated slightly wider than the shoulder. Then, link your fingers and push your hands forward as far away from the chest as possible. If possible, do the same movements, but your hands are on your upper back for relaxation purposes.
Tilt the body to the side (side bends)
You do this movement by standing upright while the legs are spread wider than the shoulders, and hands resting straight down. Slowly tilt your body to the side, then return to the vertical position. Then, lean your body to the other side. When doing this movement, do not let your body bend forward or backward.
These are some examples of movements that you can do to exercise your joint flexibility. Actually, there are many more types of movements that you can do.
There is a study related to static stretching in healthy individuals aged between 21-39 years, routine stretching of muscles every day for 30 seconds. After 6 weeks the result showed a significant increase in participant’s joint mobility compared with those who stretch their joints for only 15 seconds.
You need to remember to stretch the muscles as far as they can. Do not cause yourself pain. After that, hold the position for some time (generally 20-45 seconds). Move slowly in a controlled manner to avoid injury.
7. Warm-up before and cool down after exercising
Some people often don’t warm up before exercising. In fact, doing light movements before exercising can prevent joint injuries that can occur during exercise.
Not only that, but you are also advised to cool down afterward. Heating and cooling can be done for about five minutes, before and after exercising.
8. Avoid excessive exercise
Regular exercise can indeed maintain joint health and make the body fitter. However, the benefits of exercise will not be obtained if you do it in excess. Therefore, you must be able to recognize the signs when the body needs rest.
If your muscles or joints hurt, take a break from your exercise routine. Immediately consult a doctor if the pain does not go away. Maintaining joint health will allow you to be able to remain active and productive until old age. It is an investment that you should do early on.
9. Hot and cold compress therapy
Warm and cold compress therapy is a way to relieve pain and stiffness in the joints. Aside from being easy and practical, you can also rely on this therapy to help overcome mild pain. Warm and cold compress therapy is complementary in overcoming joint pain problems.
How do warm and cold compress work to relieve joint pain? Cold compresses using ice can cause vasoconstriction (narrowing of blood vessels). When inflammation or injury occurs, vasoconstriction will cause a reduction in swelling.
In addition, the circulation of substances in the blood that play a role in causing pain to the joint will also be stopped. Thus the pain can be reduced. The application of ice or cold packs must be done immediately, ie less than 48 hours, after the appearance of injury or arthritis of the joint. Paste the ice pack for 15 to 20 minutes, 3 times or more a day.
The warm compress work opposite of cold compress. Warm compress cause vasodilation which is useful for bringing in substances you need for the healing process. It is important to apply warm compress after 48 hours because if you do warm compress in the first 48 hours, the swelling may increase.
Avoid things that increase the swelling in the first 48 hours inflammation of the knees. For example taking a hot shower, soaking in warm water, warm compress, and consuming alcoholic beverages. After 48 hours have passed and the swelling has decreased, compress the inflammation area with warm objects.
Heat therapy, for example with a heating pad or a warm bath, tends to be more appropriate to reduce painful joints and tired muscles. This is because heat can improve circulation and deliver nutrients to the affected joints and muscles.
Whereas cold therapy (ice packs, ice, cold packs) is most suitable for acute pain. This is because it narrows blood vessels that drain blood into the inflamed area, and is able to reduce swelling.
Warm and cold compress therapy can help relieve pain, stiffness, and swelling in the joint. For the degree of pain that is quite severe or in cases that occur chronically, this therapy is not enough to relieve pain. It is important for you to consult your doctor.
10. Drink enough water
Lack of water intake can worsen joint pain. Therefore, drink enough water. Water helps remove toxins from the body that can help fight inflammation while helping to bring nutrients to the joints to encourage the growth of new cells in cartilage tissue.
Regular drinking water can help keep the joints well lubricated so as to prevent gout and osteoarthritis recurrence. Yes! Water can stimulate the body to produce more synovial fluid to reduce friction and facilitate movement.
By implementing ways to maintain joint health above, your joints will remain strong and healthy until old age. If you experience pain due to joint disorders, do not hesitate to see a doctor. Proper treatment can prevent joint problems from getting worse.
How do you relieve joint paint? Please add your comment and I will be more than happy to reply your comment.