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Manage Arthritis Pain With These Simple Lifestyle Changes!

Manage Arthritis Pain With These Simple Lifestyle Changes!


Arthritis is such a gloomy condition that even talking about the weariness and teariness of joints and its painful consequences, can make anyone depressing, then imagine a person living with it. With the scare of no cure for Arthritis, people give up thinking it is the end, while it’s not. You can control arthritis.

Arthritis pain is not just a single disease but a reference to more than 100 types of joint-related diseases, like osteoarthritis, rheumatoid arthritis, psoriatic arthritis, fibromyalgia, gout etc. Depending on its type, the symptoms may include pain, swelling and stiffness which worsens with age, impairing a person’s ability to carry out everyday tasks. Along with the treatment of arthritis, the only way to cope up with the associated difficulties is to make changes in your lifestyle and maintaining a healthy one. Following a healthy diet is one such measure. Though there is no dedicated dietary regimen to cure arthritis, researchers suggest some anti-inflammatory, bone-strengthening and immune-boosting foods which may help ease the discomforts. Let’s have a look at some of these arthritis-friendly foods.

● Fishes, regarded as a super food for arthritis, are rich in healthy fats like omega-3 fatty acid which fights inflammation. Salmon, tuna, mackerel and herring are some of the best omega-3 rich fishes you can include in your daily diet. While vegetarians can turn to soybeans for their source of omega-3 fatty acid. They are low in fat and rich in protein and fiber, hence are great for those battling RA.

● Switch to heart-healthy oils like olive and walnut oil that are rich in Omega-3 fatty acid to ease the inflammation associated with arthritis.

● Chew on some red and purple fruits like cherries, strawberries, raspberries, blueberries and blackberries as the Anthocyanins found in them have anti-inflammatory effects that can reduce the frequency of gout attacks.

● Great for osteoporosis/osteoarthritis, consuming low-fat, calcium and vitamin-D rich dairy products like milk, yogurt, cheese etc., can help strengthen your bones as well as boost your immunity. For vegans, green leafy vegetables like spinach, kale, broccoli, lettuce etc., are the best known bone-building foods for dealing with arthritis.

● Epigallocatechin-3-gallate or EGCG, an antioxidant found in herbal green teas appear to reduce the production of molecules that cause joint damage in people with rheumatoid arthritis (RA). Also, polyphenols present in it have strong anti-inflammatory properties and can reduce the swelling of joints to a great extent.

● Vitamin C found in citrus fruits like oranges, grapefruits and lime play a vital role in the formation of collagen which comforts and supports weak and inflammatory joints.

● A combo of rice and dal or rajma-chawal is known as the best arthritis recipe as grains and pulses like oatmeal, brown rice, whole-grain cereals, kidney beans and lentils are excellent for muscle health and are known as the best immunity builders.

● Munching on nuts like walnuts, pine nuts, pistachios and almonds rich in protein, calcium, magnesium, zinc, and Vitamin E may play a good role in keeping the inflammation in control.

Foods to Avoid:
● Cut down on the amount of fried and processed foods, candies, refined flour foods and sodas
● Avoid alcohol and smoking
● Reduce the excess intake of salt and foods with added preservatives

Other Lifestyle Changes:
● Learn more about arthritis pain and educate yourself about the dos and don’ts
● Exercise regularly and keep your weight in check to reduce joint pain and stiffness
● Remain stress-free by engaging yourself in leisure activities like reading, painting, etc
● Seek the help of pain management sessions or talk to someone to reduce anxiety and depression
● Before proceeding with any sort of surgeries, try using electrotherapy devices at home which help relieve pain and reduce swelling and inflammation naturally without any kind of harmful side effects.

4 Common Myths and Misconceptions About Arthritis, Busted

4 Common Myths and Misconceptions About Arthritis, Busted

arithisis pain
Arthritis, no less than a mysterious condition that causes our joints to go weak and restless has conquered almost 54 million adults all over the world. Due to its confusing pain that one fails to describe in words, arthritis condition has got a lot of myths and misconceptions about Arthritis it that needs to be cleared from people’s mind.

Blindly believing such myths will only worsen the condition more as you might do something you shouldn’t or vice versa. Debunking myths and misconceptions will help you know arthritis myths well so that you can take the necessary preventive measures and stay fit. Let’s see what are those common myths;

1. Arthritis is an old-age condition
arithisis pain
One of the biggest myths about arthritis is that it develops as you get old. Not at all. Arthritis has nothing to do with old age. It can strike at any age – even infancy. In fact, almost 300,000 children “officially” have arthritis. Age is just a risk factor. It is true that those over 55 are four times more likely to have arthritis than younger people and typically, people will experience symptoms of osteoarthritis when they reach 70, but other types of arthritis like rheumatoid can occur anytime or worse some have them by birth.

2. All joint pain is arthritis
Although arthritis is often used as a blanketed term for any joint pain, there are actually more than 100 related diseases affecting certain joints, tissues, or even the whole body, ranging from osteoarthritis (“wear and tear”) and autoimmune varieties (rheumatoid arthritis), to crystalline arthropathies (like gout and pseudogout) and post-traumatic forms. Among which, the most prevalent is knee osteoarthritis, where the protective cartilage inside the knee joint breaks down and to cure which, certain natural remedies are recommended to be the best knee joint pain relief measures even by the professionals.

3. You can’t and should not exercise

Arthritis pain can be inflammatory, sharp, restless, tiring, etc., but that doesn’t mean you should rest all your life. It is a common belief that exercise will worsen the condition where in fact, sitting idle will.

Physical activity is an excellent pain management strategy as it increases the range of motion and prevents your joints from turning stiff. Besides, obesity or over-weight is another reason for joint aches as it puts excess strain on the joints which can be avoided or lessened with regular workout. So, a practice of some gentle arthritis exercises on a daily basis is, in fact, one of the best natural cures for arthritis.

4. The weather has nothing to do with arthritis
Well, earlier it was believed so but a lot of research has been done on this and now it is evident that weather conditions do affect our joints and those with arthritis condition, relatively low barometric pressure, low temperatures, and precipitation can increase the intensity of pain even more. There are certain causes but remedies of knee pain in cold weather too, which have proven to be the best effective knee joint pain treatments till today.

On an endnote
‘There is no cure for arthritis’, ‘There is nothing you can do to prevent arthritis or once you develop the condition,’ all these are other common myths associated with arthritis which are utterly false.

A healthy diet, regular exercise, maintaining a reasonable weight, protecting oneself from cold, wearing supports, using ultrasound devices, all these have proven their worth in erasing arthritis to a great extent to almost null. After all, it’s upon us, whether you want to live with it or without it.

Early Signs & Symptoms To Help Detect Arthritis

Early Signs & Symptoms To Help Detect Arthritis

arithis pain
Not all joint pain is arthritis but an acute one can be a sign of it too. Confused? Arthritis is indeed a very tricky condition where it becomes very much challenging to differentiate between normal, random pain and arthritis pain. And lack of which leads to major complications later. Don’t worry it can be avoided.

Early detection of any condition proves beneficial and same is with arthritis. It does give some signals and symptom before its onset which we hardly take note of or completely ignore considering it silly.

You might be aware of A to Z of Arthritis its Types and Treatments but its the early signs that matters the most. So, we have rounded up some of the initial and most common signs and symptoms of arthritis which you must check for if you are not able to figure out your constant and unknown aches for reason. Let’s get started.

1. Morning Stiffness
arithis pain
One of the common signs of all types of arthritis, generally, people with rheumatoid arthritis (RA) often wake up in the morning with stiff joints. It can last between a few minutes to a few hours or a day or two. Due to the presence of the RA factor, the joints become inflamed and turn stiff in the morning. Although it usually begins at hand, stiffness at specific joints or the entire body is an early sign of RA.

2. Fatigue

arithis pain

Extreme tiredness and lack of energy are common for people having arthritis. In fact, it can actually be considered as the first symptom of arthritis because it comes weeks or even months before the signs of other symptoms show up. Fatigue is worse as it can lead to weight loss and even depression as it adversely affects emotions and mood, occupation, relationships with people, sex drive, productivity, attentiveness, creativity, and happiness. It occurs due to the body’s reaction to inflammation, poor sleep, anaemia, and medications which we gulp down to feel better.

3. Pain in Specific Joints
arithis pain
Since there are more than 100 types of arthritis, their symptoms also vary. Like in osteoarthritis, you may feel pain and tenderness around your knee joint, or any other particular affected joint. If any such specific joint like knee becomes painful on a daily basis, you must immediately get it confirmed and start with natural or osteoarthritis knee treatment at home.

4. Decrease in range of motion
arithis pain
Joint inflammation gradually affects tendons and ligaments causing instability and deformation in them making it difficult to perform a certain range of motions. One may face difficulty in bending or straightening certain areas. Regular physical activity and exercise work as an excellent natural cure for arthritis here.

5. Numbness and tingling
arithis pain
This sensation commonly appears on hands but other joints can be affected too. It occurs due to increased inflammation of joints which cause nerve compression, resulting in loss of sensation. In some cases, the joints of hands or feet may even produce a squeak or crackling noise as damaged cartilage grinds against joints while moving.

Pay Attention
Arthritis doesn’t develop all of a sudden to an extreme level. It is our ignorance that makes it flare up at times. If you pay attention to your lifestyle and the signs like above and others such as mild fever, joint swelling and redness, sleeping difficulty, etc., and take necessary measures on time or give arthritis cure properly, there is nothing to worry about.

Ways to Conquer Arthritis & Celebrate a Pain-free Life

Ways to Conquer Arthritis & Celebrate a Pain-free Life


The image of arthritis has been made such, that it is incurable and one has to live with pain the whole life. Well, it is not as hopeless as it sounds. It is true that arthritis is a stubborn condition and takes time to heal, but there is always light where there is darkness.

Arthritis is no one condition. There are more than 100 types of arthritis, each affecting different types of joints, exhibiting various symptoms. There are some severe arthritis that may not be cured completely but can be reduced to the extent that brings back the normalcy in life.

Medicines do play a significant role in keeping arthritis in check but, depending on them for a lifetime may cause other side effects as well. Don’t worry; there are numerous natural remedies for arthritis through which you can fight and conquer arthritis very well. Let’s explore all.

1. Temperature therapies
Applying heat with heating pads, warm compresses, heat patches, warm baths on painful joints can relax the stiff muscles and spur blood flow, while ice pack or frozen vegetable packs curb joint swelling and inflammation. Just don’t overdo both therapies. Apply for a few minutes and take breaks in between.

2. Arthritis diet
Certain food items like processed and packaged cookies and crackers and fast foods can flare up arthritis symptoms. Hence, make some changes in your diet and add up some arthritis-friendly foods like omega-3 rich fishes, soybeans, olive oil, calcium and vitamin-D rich dairy products like milk, yogurt, and cheese, vitamin-C packed berries, oatmeal, brown rice, whole-grain cereals, kidney beans, and lentils, etc. to fight joint inflammation of arthritis.

3. Physical activity

It is natural to feel like not moving at all with the discomfort and pain of arthritis. But, regular exercise is vital for people living with arthritis. Exercise and physical activity are essential to keep the joints healthy and in moving condition. Those having rheumatic arthritis have to follow a strict arthritis exercise routine to improve posture, strength, function, range of motion, and to reduce pain in the joints. Suggested activities include low-impact aerobics, dance, Pilates, yoga, and other exercises that strengthen muscles and promote flexibility.

4. Mindful meditation and deep breathing

“An unattended mind is the breeding ground of half of our problems.” Negative feelings like depression, anxiety, stress, and anger can increase the body’s sensitivity to pain, and one way to keep it calm is mindful meditation. Meditating focusing only on your breath and wild imagination can bring arthritis pain relief. Visualize good things and imagine your pain is fading away. Also, practice deep breathing by slow inhaling from your belly and exhaling with your attention fixed on it.

5. Massage

An old but effective method. Massaging your painful joints with the right pressure can help ease joint pain and stiffness, especially for people with RA.

6. Yoga
The combination of low-impact exercise, breathing, and meditation work wonder for arthritis condition as it not only help ease joint pain, but also improves flexibility, and zap stress and tension away.

7. Proper sleep and rest

As much as physical activity is essential, adequate sleep and rest are must too for arthritis condition. Have a warm glass of milk with a pinch of turmeric before sleeping to get good sleep. The anti-inflammatory property of turmeric will help reduce the joint inflammation giving you good night’s sleep. Also, don’t forget to take breaks from prolonged activities and rest well.

8. Electrotherapy
Treatment modalities like therapeutic ultrasound which produce a deep heating sensation that accelerates the healing process by stimulating the blood and oxygen flow towards the painful area and TENS (Transcutaneous electrical nerve stimulation) therapy that generates gentle massaging electrical impulses that travel via electrodes placed on the affected area, blocking the pain signals from reaching the brain, both, help the body to heal itself naturally. The combination of both is available in a portable electrotherapy machine called SONICTENS, which has proven to be 100% effective in treating arthritis symptoms.

Bottom line 
Fighting arthritis is not an impossible task. With the right methods and positive attitude, one can defeat any major struggle coming their way.

Gentle Arthritis Exercises For Knee Pain

Gentle Arthritis Exercises For Knee Pain

Generally, when pain strikes, we hit the bed and skip doing anything. Well, in case of arthritis pain, its something one must avoid and instead should get moving.

Arthritis and pain go hand in hand. Once diagnosed, there is hardly any respite. With approximately 277 million people living with Knee Osteoarthritis (OA) worldwide, it is today the most common form of arthritis where the cartilage, a cushion-like flexible connective tissue that absorbs pressure and stress in the knee joint, slowly wears away resulting in the rubbing of bones against each other and causing pain, stiffness, swelling, decreased ability to move and, sometimes, the formation of bone spurs too.

Osteoarthritis sees no age. It can occur to anyone anytime due to heavyweight, heredity, repetitive knee injuries, illnesses like rheumatoid arthritis, certain metabolic disorders etc. Though various osteoarthritis treatment options are available, taking a natural approach to pain relief is in trend nowadays and exercising is one such important measure which is vital for body strength and flexibility.

When down with knee pain, exercising would be the last thing on the list to consider. But sparing fifteen minutes a day might make a considerable difference to the pain and fatigue associated with it. Let’s have a look at some of the best and gentle knee pain relief exercises that will not only relieve pain but also strengthen the hamstrings, quadriceps and glutes muscles attached to knee joints.

1) Leg Lifts
  • Lie straight on your back with arms resting on side and toes up.
  • Tighten the leg muscles, keeping them straight
  • Slowly raise the leg several inches above the floor
  • Push your lower back down by tightening the stomach muscles
  • Hold up to the count of five, then slowly bring back the legs down
  • Repeat the same with the other leg

This exercise strengthens the quadriceps, a group of muscles on the front of your thighs that are powerful extensors of the knee joint.

2) Hamstring stretch
  • Lie on the floor/bed as per your comfort with both legs bent
  • Slowly lift the bent leg and bring the knee towards the chest
  • Lock your hands behind the thigh, not the knee, and straighten your leg to the upward direction
  • Pull the straightened leg further towards the head till you feel the stretch
  • Hold for 30-60 seconds, then slowly lower the leg back to the floor
  • Repeat the same with the other leg

It will strengthen the hamstrings, a group of muscles at the rear of the thigh which flexes the knee.

3) One-leg dips
  • Hold onto a wall for balance and stand straight
  • Lift one leg 12 inches above the floor and hold it in the front
  • Bend the other leg on the floor from knees and keeping your back straight lower your body as if you are going to sit on a chair. Don’t bend or cross the other straightened leg.
  • Hold it for five seconds and slowly come back to the standing position
  • Switch the leg and repeat the same.

This will strengthen both the front and rear muscles of your thighs and also your buttocks.

Conclusion

These low-impact and 15-minutes exercises are safe for senior citizens and can be performed by anyone for improving their knee strength and flexibility. Other natural cures for arthritis that can be considered are walking, swimming, meditation, yoga, anti-inflammatory foods, hot and cold therapies, home treatments using Physiotherapy Equipment etc. Combination of any of these home remedies for arthritis with exercise, if done right can help lessen or even relieve knee pain forever.