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Dr. Ellen Albertson

If you suffer from joint pain, you are not alone. According to the survey National Health Interview Survey for the period of 30 days different kind of pain in the joints and near them are experiencing 30% of adults. According to the Center for control and disease prevention in the United States of 54.4 million American adults, that is, about 15 percent of the population, suffer from arthritis, which is an inflammation of one or several joints.

Joints are the point where the bones are physically combined, they provide support the body and facilitate movement. In the human body 360 joints, and most of them have mobility. Healthy bones in a joint glide gently next to each other, because their surface is covered with smooth cartilage and shell, produce a lubricating liquid called synovial fluid.

Dysfunction and pain arise when either the synovial fluid is not produced properly, or destroys the cartilage covering the bone. Damage can occur suddenly and may be caused by illness or injury. Pain and swelling can be acute and chronic, and their intensity may vary from mild to significant.

The most common cause of joint pain is osteoarthrit, the destruction of the cartilage covering the joints (especially knee and hip), it often arises in the course of natural aging. Another common cause of pain in the joints along with gout, lupus and fibromyalgia is rheumatoid arthritis, an autoimmune disease in which the body’s immune system attacks the sheath that produces synovial fluid.

Your first line of defense may consist of over-the-counter pain medicines (ibuprofen, acetaminophen or aspirin), however, such drugs can cause serious side effects, such as damage to the kidneys. Fortunately, there are many natural remedies to reduce inflammation and reduce discomfort caused by joint pain.

The most important is the movement

You may want to avoid the traffic, but this should not be done. Exercise stimulates the production of synovial fluid, the lubricating joints. Light exercise and stretching could enhance range of motion, to give energy and improve mobility. Weigtlifting strengthens the muscles, and then they better support your joints. These lightweight easy classes like soft yoga, qigong or tai Chi will give you strength, energy and flexibility.

Go on the Mediterranean diet

If the cause of your pain is rheumatoid arthritis, the transition to anti-inflammatory or Mediterranean diet may help you reduce symptoms and also improve heart function and reduce the risk of cancer. This diet involves eating fruits and vegetables rich in antioxidants, legumes, whole grains such as brown rice and quinoa (which according to studies reduce the level of C-reactive protein, which is a marker of inflammation); and foods rich in fatty omega-3 acids such as fatty fish, Chia seeds, flax seeds and walnuts. Also inflammation can be reduced by eating olive oil and reducing the consumption of processed carbohydrates, saturated fats and TRANS fats.

In addition, you can take supplements with antioxidants and/or omega-3 (look for supplements with a high DHA content) and eat more flavonoids, chemical compounds included in the composition of the dishes made from soy, green tea and broccoli.

In addition, if you have extra weight, its decrease can reduce the load on your joints and reduce damage in the future, and to ease the daily pain, especially pain in the hip joints, knees and feet.

Supplements to ensure nutrients

These studies vary, but some research shows that taking collagen protein, which is the main structural component of connective tissue in bone and cartilage, can help reduce pain, alleviate movements, bending and increased flexibility. A recent meta-analysis, published in the journal of sports medicine British Journal of Sports Medicine, indicates that the ingestion of collagen in Supplement form “gives clinically relevant effects, in particular, medium-term pain relief”.

Can also contribute to pain relief included in the healthy cartilage glucosamine and chondroitin. A study published in the New England journal of Medicine, suggests that “Glucosamine combined with chondroitin sulfate may be effective for the treatment of a subset of patients with moderate and intense pain in my knees.”

Among the herbs and spices that can ease joint pain — Boswellia turmeric. In traditional medicine of Africa and Asia, Boswellia is considered a means of contributing to the treatment of chronic inflammatory diseases. Some studies have shown that its action is based on preventing the formation of inflammatory molecules called leukotrienes. Turmeric is used for arthritis treatment in traditional Chinese medicine and in Ayurveda , it contains anti-inflammatory compound curcumin, modifying the response of the immune system.

Experiment with essential oils

Essential oils thousands of years are used to relieve pain in the joints and combating limitations in the movements. For pain relief use the following oil or their combinations: lavender oil, peppermint oil, thyme oil, orange oil, ginger oil, frankincense, myrrh, clove oil, rosemary oil and oil of turmeric. Just add them to the oil-based, for example, coconut oil or jojoba oil and massage into the skin or add 10-15 drops to water when you take a bath.

Try external funds

There are several types of external natural remedies that help relieve the pain. Look for a homeopathic creams with ingredients such as Arnica, or calendula, or try balms with capsaicin. It is found in chili peppers and is a natural remedy that helps to block the signals of pain in the body.

Sources:

  • Accessed February 13th,19 https://www.rheumatology.org/Learning-Center/Statistics/Prevalence-Statistics
  • Accessed February 13th,19 http://www.cdc.gov/nchs/nhis.htm
  • Jordan KP, Kadam UT, Hayward R, et al. Annual consultation prevalence of regional musculoskeletal problems in primary care: an observational study. BMC Musculoskelet Disord. 2010;11:144.
  • Liu X, Machado GC, Eyles JP, et al. Dietary supplements for treating osteoarthritis: systematic review and meta-analysis Br J Sports Med 2018;52:167-175.
  • Clegg DO, Reda DJ, Harris CL, et al. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. New England Journal of Medicine. 2006;354(8):795-808.
  • Grover AO, Samson SE. Benefits of antioxidant supplements for knee osteoarthritis: rationale and reality. Nutrition Journal 201615:1. doi.org/10.1186/s12937-015-0115-z
  • This article was written by Ellen Albertson, (PhD, RDN, CD, CPHWC). Ellen is a psychologist, registered dietician, certified professional trainer on health and well-being, a Reiki master and an attentive teacher. As the expert on the affluent lifestyle, Ellen has appeared on Extra, Food Network and NBC World News and was quoted in “Psychology today”, “Good to eat”, “Reader’s digest” and USA Today. Author of 4 books, she also wrote for SELF, “Better homes and gardens” and “Good housekeeping”. She brings his 25 years of experience in consulting and training in the practice of teaching, publications and healing. You can contact her at DrEllenAlbertson.com.

    Dawn M. Karsten

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