Although treatment options such as joint surgery, steroid injections and medications can be very effective for arthritis pain, wouldn’t you rather opt for natural, non-invasive, affordable and convenient methods whenever possible? We certainly would! That’s why we’ve put together this guide on simple, everyday go-tips for at-home arthritis relief. Keep reading to discover our top 8 tips.
The Basics: Building Blocks of Healthy Arthritis Management
1. Don’t Completely Cut Exercise
We get it. Exercise is likely the last thing you feel like doing with arthritis pain! The key is just to not overdo it. Because, easy to mild exercise can be very beneficial for painful joints. Swap high-intensity workouts (especially anything with jumping) for more mild aerobic exercise like yoga or swimming. If you have access to a pool, take advantage! Swimming is one of the best exercises for arthritis since you get all the cardio and strength benefits, without the strain on the joints.
2. Eat An Omega-3 Rich Diet
Eating a diet rich in omega-3 fatty acids can be very beneficial for arthritis sufferers because these foods have been shown to reduce inflammation.
Some foods high in omega-3 fatty acids include:
- Fish (salmon, mackerel and tuna)
- Nuts & seeds (walnuts, flax seeds and chia seeds)
It’s also a good idea to eat anti-inflammatory foods that target inflammation. Such as:
- Berries
- Pineapple
- Onion
- Dark leafy greens
While these foods sound simple enough to eat in theory, it can often be a challenge to make them appetizing in the kitchen! And in order to really change your diet, you need to actually make them appealing – something you’re excited to come home and dig into.
That’s why we’re so excited to share a new book by @arthritisfoodie called ‘Beat Arthritis Naturally’. It’s filled with wholesome but delicious recipes specifically designed for arthritis sufferers. Check out one of her recipes below!
Basil Emily Salad (V, Veg, DF, GF) – Serves 3
This is perfect for a summer’s day. It is full of healthy fats and a fresh, beachy Mediterranean taste.
Ingredients
- Salad
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- 100g quinoa
- 2 garlic cloves
- 3 handfuls of kale, any kind
- 1 x 400g tin butter beans in water, drained and rinsed
- 10 cherry tomatoes
- ½ cucumber
- 8 sundried tomatoes
- Handful of fresh basil
- 15–20g pine nuts
- 3 handfuls of spinach
- 1 avocado, peeled, stoned and chopped
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- Dressing
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- 135ml extra virgin olive oil
- ½ tbsp apple cider vinegar
- ½ tsp garlic granules (or 1 garlic clove, roasted and chopped)
- 10g fresh basil, chopped
- 1 tsp balsamic vinegar
- ½ tsp dried oregano
- ½ tsp lime juice
- ½ tsp sea salt
- ½ tsp black pepper
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Steps:
- Preheat the oven to 190ºC.
- Rinse the quinoa, put in a pan of salted boiling water and cook on a medium heat for 15–20 minutes or until tender. Drain, rinse and cool.
- While the quinoa is cooking, peel the garlic cloves and roast them whole in the oven for 10 minutes.
- Place some hot water in a pan and bring to the boil. Place the kale in a colander and steam on top of the boiling water for 3 minutes. The kale should be cooked, but not wilted. Rinse with cold water and place in a large mixing bowl.
- Add the butter beans to the bowl.
- Chop the cherry tomatoes, cucumber, sun dried tomatoes, and fresh basil and place in the bowl. Mix well, then add the pine nuts and spinach.
- Add the quinoa to the mixing bowl once you have rinsed it with cold water and drained it. Stir everything together.
- Plate up the salad and add the chopped avocado on top.
- Mix all of the dressing ingredients in a jug and whisk well. Then pour over the salad.
Get your hands on the ‘Beat Arthritis Naturally’ cookbook here, or follow @arthritisfoodie on Instagram here (she also shares a lot of great recipes there!)
3. Get Your Water In
“Drink enough water!” is a piece of advice we’ve all heard before. But with good reason. We can’t underestimate the power of this simple, basic tip. Because when it comes to arthritis pain, consistent hydration does help over time. Specifically, drinking water can help you:
1. Keep cartilage around the joints healthy and lubricated.
2. Flush toxins out of the body in order to help prevent inflammation.
3. Feel more full. When you feel more full, you’ll eat less, promoting weight loss. The less weight you have, the less pressure you put on your joints.
4. Prevent your joints from being damaged.
So, make sure you drink at least 8-10 cups of water a day! If you’re struggling, consider one of these water tracking bottles.
4. Find a Community!
Finding a group of fellow pain sufferers can go a long, long way. It’s so easy to feel hopeless when you feel alone. If you don’t know a ton of people in your immediate in-person community, it can be hard to imagine that anyone else is going through the same thing. We are here to tell you that YOU ARE NOT ALONE. There are so many like-minded people, with the same questions, concerns and emotions all over the world. You just need to find them.
Follow arthritis community leaders on social media or join a private online group. We’ve started a Facebook group for this exact reason. Request to join and we would love to welcome you into our community of thousands of pain sufferers supporting one another!
Dr. Ho in our Facebook Group
Top Arthritis Tools: Extra Reliable Ways to Help Manage it All
1. Relieve Pain & Increase Circulation with a TENS Machine
Ever heard of a TENS machine? It’s a small handheld device that uses electrical stimulation therapy (E-Stim) to help reduce pain. Don’t worry, it’s not intense electrical shocks. Rather, it’s mild, pulse-like stimulations. Many people describe the feeling as a “tickle”, a “tingling” or a “deep tissue massage”. TENS has been used by doctors and physical therapists for years and are entirely drug-free devices.
The Arthritis Foundation considers TENS an effective option to help relieve arthritic pain. They say that “TENS has been shown to relieve osteoarthritis pain.” DR-HO’S TENS machines are great choices for arthritis sufferers because they also provide EMS and NMES therapy.
- TENS helps relieve pain.
- EMS improves and facilitates muscle performance.
- NMES relaxes muscle spasms, increases blood flow circulation, and maintains or increases range of motion.
PLUS – you can buy it, try it, and then decide if you like it with the 90 day home trial money back guarantee. Learn more about the DR-HO’S line of products here.
Rheumatoid arthritis sufferer Sara uses the Circulation Promoter to help her relieve her arthritis pain.
2. Get Your Blood Flowing with Hot & Cold Therapy
Temperature stimulation is another effective way to help arthritis pain!
Heat therapy can:
- Encourage the healing of damaged tissue
- Decrease joint stiffness
- Stimulate joint fluid
- Relax muscles
Our recommended heat therapy tool is the Magic Heat Pad. However a more budget-friendly alternative would be to just run the area you experience arthritis pain under hot water and rub it!
Cold therapy can:
- Can reduce inflammation
- Can reduce swelling
- Can reduce arthritis related pain
- Can help treat acute injuries
Our recommended cold therapy tool is a standard ice pack. However a more budget-friendly alternative would be to just take some ice and add it into a plastic baggie!
3. Find Easier Everyday Alternatives
Is there an object around your house that aggravates your arthritis pain? There’s likely an arthritis-friendly alternative! For example:
And so many more. Check out this blog post from @arthritis_life_cheryl for more tips!
4. Keep Track of Everything with a Medical Journal
- Do you ever forget to ask your doctors or specialists questions?
- Do you have random post it notes of arthritis related reminders?
- Do you have a place to keep track of your daily symptoms to see if there are patterns / triggers?
If you answered yes to any of these questions then you need a medical journal! Specifically designed by Rheumatoid Arthritis sufferer @thatgirlwitharthrits for these very reasons, a medical journal is a great way to keep track of everything associated with your health. She has both daily and longer-term journal options available here!
Relieving Your Arthritis Pain At-Home IS Possible
Arthritis pain can feel like the most inhibiting thing possible. Whether you have yet to find an effective pain therapy tool, are uncomfortable with strong painkillers, or simply believe a life with less pain is not an attainable reality, we are here to tell you – THERE IS HOPE!
While none of these tools or tips will cure your arthritis pain, one of them or a few of them combined could be able to make a significant difference in your daily pain. And that alone can mean the difference between…
- Getting up to tidy the house versus feeling trapped on the couch.
- Forgetting pain and falling asleep versus thinking of pain and having trouble sleeping.
- Actively playing with grandchildren versus watching them play.
We truly hope you find a meaningful form of arthritis relief that works for your unique pain. So try a few of these at-home, drug-free tips, see what works for you, and take back some control of your pain!
