Are you looking for natural ways to reduce joint inflammation? Joint inflammation can lead to serious issues such as joint pain, stiffness, and swelling, which will affect your overall health and day-to-day function. However, there are a few natural ways to reduce joint inflammation and improve your quality of life. Yes, there are other treatments for arthritis pain, but trying natural ways first is always the best.
10 Best Natural Ways to Reduce Joint Inflammation
Joint inflammation is a common issue caused by various things, such as obesity, injuries, and even genetics. However, it creates significant pain and can make everyday activities quite difficult. Here are ten ways you can reduce rheumatoid arthritis and find some relief:
1. Maintain a healthy weight
Health starts from the inside, and one of the best ways to reduce inflammation is by maintaining a healthy weight. Excess weight puts pressure on your joints, which can lead to inflammation. Losing even a few pounds can significantly affect your overall health and help reduce joint pain. But what is a healthy weight, and how do you achieve it for chronic pain?
The answer differs from person to person, as a healthy weight depends on various factors such as height, age, and gender. A good way to find out what your ideal weight should be is to calculate your body mass index (BMI). You can do this by dividing your weight in kilograms by your height in meters squared.
A BMI of 18.5 to 24.9 is considered healthy, while a BMI of 25 to 29.9 is considered overweight. Anything over 30 is obese. So, to stay healthy, you will have to maintain a healthy diet as it will improve your immune system too and support you in fighting inflammation.
2. Get regular exercise
Exercise is not only good for your overall health, but it can also help reduce joint inflammation. When you exercise, your body releases endorphins, which have natural pain-relieving properties. Exercise also helps improve your range of motion and strengthens the muscles around your joints, which can help reduce pain.
Of course, not all exercises are created equal and some may do more harm than good. High-impact activities like running or jump roping can put unnecessary stress on your joints and should be avoided if you’re trying to reduce joint pain. Instead, opt for low-impact activities like walking, swimming, or yoga when you notice arthritis symptoms in your body.
3. Get enough Sleep
It is no secret that joint pain affects the quality of our sleep, being able to wake us up in the middle of the night and causing sleep disturbances. But poor sleep also affects joint pain, causing it to worsen – a vicious cycle.
Lack of quality sleep can lead to many negative health effects, one of which is worsening the already present inflammation in the body. Try relaxing before going to sleep; things such as lavender scents, a warm bath to soothe joints, or meditation can help with this. Here are a few tips that you can try to get a better night’s rest:
- Establish a regular sleep schedule and stick to it as much as possible.
- Avoid caffeine and alcohol before bed.
- Create a soothing bedtime routine to help you relax before sleep.
- Keep your bedroom cool, dark, and quiet.
Getting enough sleep is one of the best natural ways to reduce joint inflammation.
4. Eat anti-inflammatory foods
The food you eat can have a big impact on your joint pain. Certain foods can help reduce inflammation, while others can worsen it. So, what foods have anti-inflammatory properties that you can add to an anti-inflammatory diet?
Olive oil, fatty fish like salmon, fruits like strawberries and blueberries, vegetables like broccoli and kale, and whole grains are all excellent choices. These foods contain natural compounds that help treat arthritis and reduce inflammation. On the other hand, you should avoid processed foods, saturated fats, and refined carbs, as they can trigger or worsen inflammation.
The same goes for inflammatory chemicals found in supplements and processed foods. You have to avoid them, or they will cause inflammatory arthritis.
5. Try essential oils
Several essential oils can be used in the fight against joint pain and inflammation. Some popular options include eucalyptus oil, peppermint oil, and lavender oil. Using these knowledge is indeed one of the best natural ways to reduce joint inflammation.
Apart from helping reduce any pain, they will also reduce your stress levels, anxiety, depression, and insomnia. You can use them in a diffuser or apply them topically to the affected area. Just be sure to dilute them with a carrier oil like coconut oil before applying them to your skin.
6. Use natural joint supplements
At times like these, your joints need extra support. Luckily, there are specially designed natural joint supplements that can help you. Here at NutriNZ, we have two particular joint supplements which have a multitude of inflammation-reducing properties and many amazing customer testimonials from people who have experienced the benefits firsthand:
Firstly, Joint Vitality Capsules include all-natural ingredients such as curcumin/turmeric, Vitamin D, grapeseed extract, manganese, zinc, and others, but most importantly, it contains glucosamine and chondroitin. Glucosamine and chondroitin are highly important for our joint health, especially in cases of degeneration.
Secondly, Deer Antler Velvet Capsules, which again contain only natural ingredients. As the name states, this supplement’s key ingredient is the use of deer antler, which is thought to be one of nature’s original superfoods.
It is power packed with over 40 key compounds and 396 bioactive ingredients, making it an effective natural health remedy to restore vitality, bone and joint health, athletic performance, and strength.
7. Enjoy a good massage and/or acupuncture session
Massage and acupuncture stimulate the production of the body’s natural painkillers – endorphins. Many scientific studies confirm the use of massage and acupuncture in the treatment of all kinds of pain, including joint pain due to inflammation.
Find a certified practitioner who has experience working with joint pain and inflammation and start seeing changes in your health.
8. Epsom salt baths
While discussing warm baths, we highly recommend adding some Epsom salt to your next bath. Most people might be confused about how salt can be helpful for joint pain, but Epsom salt is not your regular table salt. It is a type of magnesium sulfate with numerous health benefits, including reducing inflammation.
Soak in an Epsom salt bath for at least 20 minutes to help reduce the inflammation in your joints.
9. Pay a visit to a certified chiropractor
Another great idea is to visit a certified chiropractor. Note that this is not recommended for anyone experiencing joint pain due to arthritis, but it can be highly beneficial for those struggling with back pain. A couple of sessions will help relax your muscles and improve your flexibility and joint mobility.
However, make sure to visit only certified chiropractors as they know how to perform the adjustments properly.
10. Apply hot and cold therapy
Hot and cold therapy can efficiently reduce your joint pain, and the best thing about it is that you can easily do it at home. Take long hot showers or baths, or simply apply a heating pad to your painful joints to use the benefits of hot therapy.
As for cold therapy, use ice cubes and do a short massage to your joints and surrounding tissues to help relieve any inflammation, swelling, and pain.
Bonus: Avoid Smoking
If you are a smoker, we strongly advise you to give up this habit as it is one of the leading causes of inflammation. Studies done by the arthritis foundation and other places show that smokers are more likely to develop arthritis than non-smokers, so it is time to make a change and relieve arthritis pain.
So, these are the top 10 best natural ways to reduce joint inflammation. For a 5-step natural plan to ease joint pain, Click Here!
Waking up day after day to your aching and stiff joints can seriously impact your overall health and well-being. That is why today, we brought you ten natural pain relief methods that you simply have to try! Invest in fish oil supplements or a quality natural joint supplement such as Joint Vitality and/or Deer Antler Velvet, and feel your health is improving immediately.