Ways to reduce Arthritis

Arthritis is very common but is not well understood. Actually, “arthritis” is not a single disease; it is an informal way of referring to joint pain or joint disease. There are more than 100 different types of arthritis and related conditions. People of all ages, sexes and races can and do have arthritis, and it is the leading cause of disability in some countries.

Common arthritis joint symptoms include swelling, pain, stiffness and decreased range of motion. Symptoms may come and go. They can be mild, moderate or severe. They may stay about the same for years, but may progress or get worse over time. Severe arthritis can result in chronic pain, inability to do daily activities and make it difficult to walk or climb stairs. Arthritis can cause permanent joint changes. These changes may be visible, such as knobby finger joints, but often the damage can only be seen on X-ray. Some types of arthritis also affect the heart, eyes, lungs, kidneys and skin as well as the joints.

There are several types of arthritis:

Degenerative Arthritis. Osteoarthritis is the most common type of arthritis. When the cartilage – the slick, cushioning surface on the ends of bones – wears away, bone rubs against bone, causing pain, swelling and stiffness. Over time, joints can lose strength and pain may become chronic.

Inflammatory Arthritis. A healthy immune system is protective. It generates internal inflammation to get rid of infection and prevent disease. But the immune system can go awry, mistakenly attacking the joints with uncontrolled inflammation, potentially causing joint erosion and may damage internal organs, eyes and other parts of the body. Rheumatoid arthritis and psoriatic arthritis are examples of inflammatory arthritis.

Infectious Arthritis. A bacterium, virus or fungus can enter the joint and trigger inflammation. Examples of organisms that can infect joints are salmonella and shigella (food poisoning or contamination), chlamydia and gonorrhea (sexually transmitted diseases) and hepatitis C (a blood-to-blood infection, often through shared needles or transfusions). In many cases, timely treatment with antibiotics may clear the joint infection, but sometimes the arthritis becomes chronic.

Metabolic Arthritis. Uric acid is formed as the body breaks down purines, a substance found in human cells and in many foods. Some people have important levels of uric acid because they naturally produce more than is needed or the body can’t get rid of the uric acid quickly enough. In some people the uric acid builds up and forms needle-like crystals in the joint, resulting in sudden spikes of extreme joint pain, or a gout attack. Gout can come and go in episodes or, if uric acid levels aren’t reduced, it can become chronic, causing ongoing pain and disability.

Diagnosing Arthritis. Arthritis diagnosis often begins with a primary care physician, who performs a physical exam and may do blood tests and imaging scans to help determine the type of arthritis. An arthritis specialist, or rheumatologist, should be involved if the diagnosis is uncertain or if the arthritis may be inflammatory. Rheumatologists typically manage ongoing treatment for inflammatory arthritis, gout and other complicated cases. Orthopedic surgeons do joint surgery, including joint replacements. When the arthritis affects other body systems or parts, other specialists, such as ophthalmologists, dermatologists or dentists, may also be included in the health care team.

What Can Be Done About Arthritis?

There are many things that can be done to preserve joint function, mobility and quality of life. Learning about the disease and treatment options, making time for physical activity and maintaining a healthy weight are essential.  You can also consider some natural ways on how to reduce arthritis.

1. Reach and Maintain a Healthy Weight

Additional body fat strains joints, but accumulated fat itself can also cause problems to joint that are already sensitive and partially damaged. Fat does more than just sit on your body — it’s also an active tissue that creates and releases hormones and chemicals. Some of these promote inflammation and can contribute to worsening arthritis all over your body.

2. Improve Your Diet

Foods for helping treat arthritis include:

Omega-3 foods: Omega-3s are powerful at lowering inflammation and have other benefits. Wild-caught fish, including benefit-packed salmon, is your No. 1 food of choice. Other sources include grass-fed beef, flaxseeds, chia seeds and walnuts, which are all great choices.

Foods high in sulfur: Sulfur contains a form of methylsulfonylmethane (MSM) that reduces joint inflammation and helps rebuild your tissues. MSM has been shown in studies to lower pain and function impairment compared to placebo-controlled groups. Sources include onions, garlic, asparagus and cabbage.

Bone broth: Bone broth is one of the best natural sources of collagen, which contains the amino acids proline and glycine that help rebuild connective tissue and have many more benefits. Additionally, bone broth supplies chondroitin sulphates and glucosamine, antioxidants that help lower inflammation, arthritis and joint pain.

High-antioxidant foods (especially fruits and vegetables): Colorful fruits and veggies are packed with antioxidants, vitamin C, vitamin A, fiber, magnesium, potassium, digestive enzymes and anti-inflammatory compounds. Some of the best sources include leafy greens, cruciferous veggies, berries, melon, papaya, avocado and pineapple.

High-fiber foods: Fiber helps control your appetite, is beneficial for digestive health and lowers the risk for various other diseases and complications. The best high-fiber foods include vegetables, fruit, ancient grains, soaked legumes/beans and nuts and seeds like flaxseeds, chia seeds and walnuts.

To help keep inflammation levels low, try to avoid these foods as part of a healing arthritis diet: excess sugar; hydrogenated oils (soybean oil, cottonseed oil, even canola oil); refined conventional grains like gluten, flour products and wheat products; and if you have an autoimmune disease, then also nightshade vegetables like potatoes, eggplant and tomatoes.

3. Stay Active

People with arthritis tend to be less active than those without arthritis, likely due to the pain they feel when exercising and moving stiff body parts. However, physical activity is important for joint health and in the long run, can help treat arthritis. Exercise is beneficial for strengthening the muscles around the affected joint, which provides added support and less strain.

4. Get Chiropractic Care

Chiropractors are often able to alleviate some of the pain associated with osteoarthritis. The type of treatment you get depends directly on the acuteness and severity of your specific case of osteoarthritis. Chiropractic adjustments and treatments for arthritis can include manipulation (sometimes called osteopathic manipulation) in the neck or lower back, spinal manipulation, massage therapy, training in biofeedback and relaxation therapies to help control pain. (5)

Similarly, studies have also found acupuncture to be helpful for reducing osteoarthritis pain. Medical schools and the National Institutes of Health now recommend acupuncture as a natural treatment for low back pain and many other conditions, including osteoarthritis. (6) Many chiropractic offices offer several additional holistic services, including acupuncture, herbal treatment, massage therapy and nutrition.

5. Take Proteolytic Enzymes

Proteolytic enzymes aid in digestion by helping provide important enzymes that are normally produced by your digestive organs to metabolize foods. These enzymes can include trypsin and chymotrypsin (both produced by your pancreas), papain and bromelain. Proteolytic enzymes are obtained from things like tropical fruits, including papaya, which contains papain, and pineapples, which contain bromelain.