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Live an anti-inflammatory life

Sunday May 19, 2019

Effective and lasting relief with lifestyle change



Although food and fitness might be the last thing you would think of as contributing to joint pain, arthritis and pain in general, it turns out they may not only be a viable way to relieve pain but be the cause of symptoms in the first place!

Here are several powerful ways you can change your diet and lifestyle to get relief:


Start an anti-inflammatory diet

Certain foods increase inflammation and pain while others can decrease it. The key to eating an anti-inflammatory diet is in increasing the consumption of whole grains, fruits, vegetables, herbs and spices, fish, legumes, poultry, nuts, fibre and healthy fats while decreasing the consumption of fried food, refined grains, sugar, red and processed meats. In a study of people aged 19-70 with arthritis a vegan, whole-food diet resulted in a significant reduction in pain compared to an ordinary western diet, with statistically significant pain reduction seen as early as two weeks.


Lose the weight of arthritis

Being overweight increases inflammation in your body which can result in cartilage degeneration over time and is linked to increased aches and pains. Fortunately, weight loss can help relieve arthritis. For example, a 16 week weight loss plan in women with arthritis resulted in a significant symptomatic reduction in symptoms in 64% of people in the study.


Try the preferred alternative

One of the most powerful and safe pain relieving medications is a pair of shoes, walking shoes that is. Exercise is a common medical recommendation for arthritis because it is about as effective as pain relieving medication but has no side effects, and people tend to prefer it as an alternative. Just 30 minutes a day of moderate intensity exercise such as walking can significantly reduce arthritis pain within six months and has benefits that last for years.


Massage, yoga and tai chi

Traditional therapies like massage, yoga and tai chi are being re-discovered as drug-free ways to help ease pain and soreness and they can be very effective. Tai chi and yoga are especially effective for pain relief, while massage also helps improve flexibility and movement. Impressively, massage has been shown to decrease muscle strain, reduce muscle tension, improve the function of your muscles, improve joint flexibility and movement, reduce inflammation, and reduce pain. If you are getting a lot of joint and muscle stiffness and pain, try a one hour massage once a week for 8 weeks.­


Food supplements 

Consider food supplements such as fish oil, boswellia, glucosamine and turmeric. Ask for advice regarding supplements to help with inflammatory conditions in your local specialist indpendent health food store.


The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.


TAGS: Nutrition News and Views


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