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Aching, stiff, painful joints can make it difficult if not impossible to make it through all of the activities of your day… From getting out of bed in the morning to making it up those stairs at work… Arthritis takes a toll on every part of your life.
And, while most arthritis pain is caused by wear and tear on the cartilage between your joints, it doesn’t have to be an inevitable part of aging – and it doesn’t have to lead to a prescription that can increase your risk of heart attack and stroke.
In fact, it’s been scientifically proven that it is possible to manage and overcome your osteoarthritis pain and symptoms in three natural steps.
Here’s what you need to know…
About fighting pain, naturally
It’s no surprise that, like most things, when it comes to managing your arthritis symptoms, much help comes from making changes in your diet. That’s because certain foods contain nutrients that both ease pain and decrease symptoms…
In fact, researchers at the University of Surrey conducted the largest, most up-to-date study of its kind to analyze the link between diet and the management of osteoarthritis to discover exactly what you can do to feel better.
But nutrients weren’t the only answer they found when they combed through 68 individual scientific studies on everything from weight loss to nutritional supplements. Never-the-less, they were able to narrow arthritis relief down to three points that can help improve pain and mobility:
#1 – Fish oil is vital for osteoarthritis sufferers
Yep, good old fish oil that you hear of for everything from heart disease to Alzheimer’s is now the gold standard for reducing your arthritis pain.
In fact, the scientists found that taking just one gram of fish oil a day resulted in significant pain reduction (and as a bonus it improved the patients’ heart health along the way too). Not too shabby, right?
So, how does fish oil work to help you overcome your osteoarthritis pain?
According to the researchers, the essential fatty acids found in the oil reduce inflammation in your joints, which helps to alleviate pain.
#2 – Eat vitamin K-rich foods
Be sure to add lots of foods rich in vitamin K to your diet. These include foods like kale, spinach, parsley, collard greens and broccoli.
The reason that the scientists say this is important is because vitamin K is needed for vitamin-K-dependent (VKD) proteins, which are found in your bones and cartilage. If you’re not getting enough vitamin K, that protein doesn’t work right and therefore your bones and cartilage aren’t able to grow and repair the way they should, putting you at higher risk for osteoarthritis problems.
#3 – Healthy lifestyle habits beat pain
It’s also important to shed any extra weight you may be carrying around as well as to begin an exercise program that combines aerobic, flexibility and strengthening exercises.
The weight loss takes pressure off of your joints while the movement from exercise gets vital fluid to your joint spaces to provide the nourishment they need.
And, something you may not know is that the weight loss and exercise can help to reduce your cholesterol levels and lowered cholesterol is associated with less osteoarthritis pain — so it’s a win-win.
Ali Mobasheri, Professor of Musculoskeletal Physiology at the University of Surrey, added, “Lifestyle should also be considered when attempting to reduce the pain of osteoarthritis. Patients can’t expect miracles with dietary interventions if they are overweight and drink or smoke heavily. Evidence shows that smoking and heavy drinking negatively affects body energy metabolism and inflammatory markers in the liver which may promote inflammation and disease in the body.”
If osteoarthritis is affecting your day-to-day life, all is not lost. With the three easy steps above, you can reduce pain-causing inflammation and manage and overcome your osteoarthritis pain without the dangers of prescription drugs.
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- Osteoarthritis Pain Medicine: Risks and Benefits — WebMD
- Symptoms of osteoarthritis may be lessened with simple changes to the diet — University of Surrey