Manage arthritis: Expert tips to naturally reduce pain, stiffness and swelling

Symptoms of arthritis typically include joint pain, stiffness, swelling, and decreased range of motion. (Image: Canva)

Arthritis is a condition characterised by inflammation of the joints, which can lead to pain, swelling, and reduced mobility. It occurs when the cartilage that cushions the joints deteriorates, causing bones to rub together. This can be due to various factors, including genetic predisposition, age, joint injuries, or autoimmune responses. The two main types of arthritis are osteoarthritis, which is often age-related and involves wear and tear of cartilage, and rheumatoid arthritis, an autoimmune disease where the immune system attacks the joints.

Symptoms of arthritis typically include joint pain, stiffness, swelling, and decreased range of motion. In some cases, symptoms may also include redness, warmth around the joint, and general fatigue. Early diagnosis and management are crucial for reducing symptoms and maintaining joint function.

Managing arthritis effectively without medication involves a combination of lifestyle changes, physical therapies, and alternative practices. Rahul Sagar, a leading rheumatologist at Hyderabad’s Serenity Health Centre, suggests some strategies which can help.

Low-impact exercises: Activities like swimming, cycling, and walking help improve joint function and reduce stiffness.

Strength training: Building muscle around the joints can provide better support and reduce pain.

Flexibility exercises: Stretching and yoga can increase the range of motion and decrease stiffness.

Maintain a healthy weight: Excess weight puts additional stress on joints, particularly weight-bearing ones like the knees and hips. Maintaining a healthy weight can reduce pain and improve mobility.

Use hot and cold therapy:

Heat therapy: Warm baths, heating pads, or warm towels can help relax muscles and alleviate joint pain.

Cold therapy: Ice packs can reduce inflammation and numb the area, helping with acute pain relief.

Practice good posture: Proper posture reduces strain on your joints and can prevent the worsening of arthritis symptoms. Ergonomic chairs and mindful sitting and standing can help.

Try physical therapy: A physical therapist can provide personalised exercises and techniques to improve joint function and decrease pain.

Use assistive devices: Tools like canes, braces, and specially designed utensils can help reduce joint strain and make daily activities easier.

Explore complementary therapies:

Acupuncture: Some people find relief through acupuncture, which involves inserting thin needles into specific points on the body.

Massage therapy: Gentle massage can help reduce pain and increase circulation to affected areas.

Tai Chi and Qi Gong: These gentle martial arts emphasise slow, controlled movements and can help improve flexibility and balance.

Manage stress: Stress can exacerbate arthritis symptoms. Techniques like mindfulness, meditation, and deep breathing exercises can help manage stress levels.

Follow a healthy diet:

Anti-inflammatory foods: Incorporate foods rich in omega-3 fatty acids (like salmon and walnuts), fruits, vegetables, and whole grains to help reduce inflammation.

Avoid trigger foods: Limit foods that can trigger inflammation, such as processed foods, sugary snacks, and excessive red meat.

Stay hydrated: Proper hydration helps maintain joint lubrication and overall health.

Consider herbal supplements: Some supplements, like turmeric, ginger, and glucosamine, are thought to have anti-inflammatory properties, though it's essential to consult with a healthcare provider before starting any new supplement regimen.

These strategies can be tailored to individual needs and preferences, and it's a good idea to work with a doctor to develop a comprehensive plan for managing arthritis effectively.