If you suffer from arthritis, you are not alone. According to the Arthritis Foundation, more than 50 million adults have been diagnosed with arthritis. This health condition can cause severe pain in the joints and make it more difficult to do your job and complete daily tasks. However, if you take good care of yourself, you can reduce your discomfort and live a normal life. Here are seven tips for managing arthritis pain:
Engaging in meditation may help you relax and reduce your arthritis pain. When you meditate, you can recognize that there is so much more to your life than feeling pain and change how you relate to pain. To start your meditation session, sit down in a quiet room, close your eyes and focus your mind on one visual object, like a painting or vase. This will help you reach a deeper level of consciousness.
If you are new to meditating, you can engage in five minutes of meditation every day.
Get Down to a Healthy Weight
If you are currently carrying around extra pounds, you can put unneeded stress on your joints, increasing pain and discomfort. Losing even a few pounds can improve your arthritis symptoms. Cut junks foods out of your diet and eat more wholesome foods, such as whole grains, vegetables, fruits and fish.
Exercising most days of the week can also help you shed the pounds. It is best to avoid high-impact exercises, such as jogging and jumping, because they can put too much stress on your joints. Instead, try low-impact workouts, like swimming and biking.
Include Omega-3 Fatty Acids in Your Diet
Omega-3 fatty acids are known for decreasing inflammation throughout your body, so it is a good idea to include them in your diet. Aim to consume 1,000 to 4,000 mg of these acids every day. Good sources of omega-3 fatty acids include fatty fish, beans, leafy greens and nuts.
Get a Massage
Getting regular massages can decrease pain and stiffness in your joints and increase your range of motion. It is a good idea to go to a massage therapist who has experience working with arthritis patients. He or she will know which pressure points to hit and leave you feeling comfortable and relaxed.
Get More Vitamin D in Your Diet
Vitamin D is another important nutrient to not avoid when you have arthritis. If you do not get enough vitamin D in your diet, your bones will not absorb calcium as well and become weaker. You can get vitamin D from many types of foods, including beef livers, eggs, fatty fish and cheese.
Do Not Skimp on Sleep
Inadequate rest can aggravate your arthritis symptoms, so it is vital to get eight hours of sleep at night. This gives your body enough time to repair itself. To help yourself fall asleep easier, try to do a relaxing activity before bedtime, like taking a warm bath or practicing yoga. You should also avoid drinking caffeine and alcohol too close to bedtime because they can keep you up at night.
When you feel pain in your joints, it is helpful to apply a heating pad. It will help take away some of the inflammation, relieving discomfort. If you do not have a heating pad, try soaking in a hot bath for about 20 minutes.
Living with arthritis can be challenging at times, but it is manageable. If you follow these useful tips, you can improve your symptoms and feel better about yourself. If you would like to learn more information about treating arthritis pain, contact Pain Care Management.