Diet To Help You Conquer Arthritis

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I have to mention, that there is no actual cure for arthritis. What you put into your stomach is very important to get relief from arthritic pain. This usually takes about a month, sacrifice, and dedication. Never ever give up you can do it.

I was pretty much crippled by arthritis for over a month, I am in recovery now and every day the pain and inflammation subsides giving me more physical functionality.

A plant-based diet provides antioxidants, which can help reduce inflammation by eliminating free radicals from the body.

On the other hand, a diet rich in red meat, processed foods, saturated fat, and added sugar and salt may aggravate inflammation, which is a characteristic of arthritis.

Foods to avoid:

1. Sugar
2. Salt
3. Fried food
Stick with foods baked without any oil additives. When you need to use oil to cook with, opt for a small amount of olive or avocado oil instead.

4. White flour
Refined wheat products, like white bread, stimulate your body’s inflammatory response. That’s why eating a lot of refined kinds of pasta, cereals, and grain products might make your OA pain flare up.

To avoid this, choose whole grains whenever possible. Avoid heavily processed bread products. – Whole grains and yeast additives that contain gluten may also affect OA pain.

5. Omega-6 fatty acids
According to Harvard Medical School, you should limit your intake of foods containing omega-6 fatty acids, such as egg yolks and red meat. Saturated fats may increase levels of inflammation in the body, making OA pain worse.

Eating foods rich in omega-3s, such as salmon, walnuts, and soy, will give you the protein you need without worsening your OA symptoms.
6. Dairy
Some believe dairy products may cause inflammation in some people, which can lead to arthritis pain. A study found that people with arthritis who avoided animal milk and other inflammatory triggers experienced a significant improvement in their symptoms.

Research exploring the link between dairy and inflammation is conflicting. But, it wouldn’t be harmful to try substituting dairy with a healthy non-dairy alternative like almond milk, or an anti-inflammatory like flax milk, to see how your body responds.

Make sure to avoid carrageenan found in these kinds of milk. This is an additive derived from seaweed that can cause gastrointestinal symptoms and weaken intestinal permeability.

Osteoarthritis and alcohol:

Most experts discourage drinking alcohol to excess when you have OA. Drinking alcohol, especially beer can contribute to flare-ups because of high purine levels in commercial alcohol products.

Also, most arthritis medications will interact with alcohol, which affects the effectiveness of the drug and can be dangerous.

9 Herbs to Fight Arthritis Pain

1. Aloe vera
2. Boswellia
Doses of up to 1 gram a day of Boswellia appear to be safe, but high doses can affect the liver. It’s available in tablet form and topical creams.
3. Cat’s claw
Cat’s Claw is another anti-inflammatory herb that may reduce swelling in arthritis. It comes from the bark and root of a tropical vine that grows in South and Central America.

People have traditionally used it as an anti-inflammatory and to boost the immune system.

The Arthritis Foundation notes that like many conventional drugs for rheumatoid arthritis, cat’s claw suppresses tumor necrosis factor (TNF).

They cite a small 2002 study in which Cat’s claw was shown effective in reducing joint swelling by over 50 percent in 40 people with RA.

However, possible side effects include:

Nausea and dizziness
Low blood pressure
Headache

You should NOT use this herb if you:

Use blood thinners
Take medications that suppress the immune system
Have tuberculosis
According to the NCCIH, some small studies have looked at Cat’s claw for rheumatoid arthritis, but more research is needed.
4. Eucalyptus
Eucalyptus is a readily available remedy that people use for a wide range of conditions. Extracts of eucalyptus leaves feature in topical remedies to treat arthritis pain.
Always dilute an essential oil with a carrier oil before use. Use 15 drops of oil with 2 tablespoons of almond or another neutral oil.

Be sure to test yourself for allergies before using topical eucalyptus, which is referred to as a patch test.

Put a small amount of the product on your forearm. If there’s no reaction in 24 to 48 hours, it should be safe to use.

5. Ginger
Many people use ginger in cooking, but it may also have medicinal benefits. The same compounds that give ginger its strong flavor also have anti-inflammatory properties, studies have found.

Some researchers say ginger could one day be an alternative to nonsteroidal anti-inflammatory drugs (NSAIDs).

People have long used ginger in traditional medicine to treat nausea, but you can also use it for rheumatoid arthritis, osteoarthritis, and pain in the joints and muscles.

The authors of one 2016 review article believe that, in the future, ingredients in ginger could form the basis of a pharmaceutical treatment for rheumatoid arthritis. It could not only help manage symptoms but also help prevent bone destruction.

Here are some ways of consuming ginger:

Make a tea by infusing tea bags or fresh ginger in boiling water for 5 minutes.
Add powdered ginger to baked goods.
Add powdered ginger or fresh ginger root to savory dishes.
Grate fresh ginger onto a salad or stir fry.
Check with a doctor before increasing your intake of ginger, as it can interfere with some medications, such as warfarin (Coumadin), a blood thinner.

6. Green tea
Green tea is a popular beverage. The antioxidants it contains may help fight the inflammation that occurs with RATrusted Source or OATrusted Source.

You can take green tea as:

A beverage
A powder (matcha) for sprinkling on food or adding to smoothies
Mental and physical supplements

While scientists have found evidence that extracts or specific components of green tea may have an effect on arthritis, it’s unclear whether the concentration of active ingredients in a cup of tea will help relieve symptoms.

That said, it’s likely to be safe for most people. As a beverage, it is a healthier option than some coffees, soda, and other sweetened drinks, as long as you don’t add sugar.

More research is needed to confirm that green tea can help reduce inflammation and to find out which form and dose would be most effective.

7. Thunder god vine
Thunder god vine (Tripterygium wilfordii) is an herb. It has long been used in Chinese, Japanese, and Korean medicine to manage inflammation and excessive immune activity.

This could make it a suitable treatment for rheumatoid arthritis and other autoimmune diseases.

You can use it:

By mouth, as a dietary supplement
As a topical treatment, applied directly to the skin

However, it can have very serious negative effects, such as:

Gastrointestinal problems
Respiratory infections
Hair loss
Headache
A skin rash
Menstrual changes
Changes in sperm that could reduce fertility in males
After 5 years or more of use, there may be a reduction in bone density
Many medications can interact with thunder god vine, especially those commonly used for RA and other autoimmune diseases.

Extracts from the wrong part of the vine can be toxic. With this in mind, it’s also important to remember that the Food and Drug Administration (FDA) doesn’t regulate the production or sale of natural remedies.

You can’t always be sure exactly what a product contains, and if thunder god vine herb is prepared incorrectly, it can be deadly.

The NCCIH says there’s not enough evidence to prove that Thunder god vine is safe or effective for treating arthritis.

It’s important to talk to your doctor about this herb. There are other treatment options available that have been shown to be effective with less risk.

8. Turmeric
Turmeric is a yellow powder made from a flowering plant. It adds flavor and color to sweet and savory dishes and teas.

Its main ingredient, curcumin, has anti-inflammatory properties. It has long played a role in traditional Ayurvedic and Chinese medicine. It may help with OA, RA, and other arthritic conditions.

Turmeric is available:

as a powdered spice to add to dishes
in tea bags
as supplements that are taken by mouth
More studies on the safety and effectiveness of turmeric are needed. The NCCIH notes that it’s likely safe for most adults, although high doses or long-term use may result in gastrointestinal upset.

9. Willow bark
Willow bark is an ancient treatment for pain and inflammation. You can use it either as a tea or in tablet form.

Some research says it may help relieve joint pain related to OA and RA. However, results have been conflicting, and more studies are needed. Also, it may not be safe for everyone.

Common side effects include:

Stomach upset
High blood pressure
An allergic reaction, especially if you have an allergy to aspirin
Stomach ulcers and bleeding in the case of an overdose
You should ask your doctor before using willow bark, especially if you’re using blood thinners or have a stomach ulcer. Do not take it if you’re allergic to aspirin.

Other complementary options:
Herbal supplements are not the only complementary approaches to arthritis pain relief.

Experts from the American College of Rheumatology and the Arthritis Foundation recommend the following:

Weight management
Exercise, including tai chi and yoga
Cold and heat treatment
Stress management
A healthy diet
Acupuncture

Heat and Cold:
Many doctors recommend heat and cold treatments to ease rheumatoid arthritis symptoms. Each offers different benefits:

Cold: It curbs joint swelling and inflammation. Apply an ice pack to the affected joint during an RA flare-up, for instance. Just don’t overdo it. Apply the cold compress for 15 minutes at a time. Take at least a 30-minute break between treatments.

Heat: It relaxes your muscles and spurs blood flow. You can use a moist heating pad or a warm, damp towel. Many people like using microwaveable hot packs. Don’t go too hot. Your skin shouldn’t burn. You can also use heat therapy in the shower. Let the warm water hit the painful area of your body. That may help soothe it. A hot tub is another good way to relax stiff muscles. Just don’t use hot tubs or spas if you have high blood pressure, heart disease, or are pregnant.

Magnets
Magnet therapies come in a variety of forms, such as bracelets, necklaces, inserts, pads, or disks. You can find them at most natural food stores.

Most research on magnets involves people with osteoarthritis, the wear-and-tear type of arthritis linked to aging, not RA.

In people with knee and hip osteoarthritis, some early studies have shown they improved joint pain better than a placebo. Doctors don’t know exactly how magnets might relieve pain, and there’s no clear proof that they actually help people with rheumatoid arthritis.

Acupuncture:
This traditional form of Chinese medicine is one of the oldest natural pain remedies around. It uses super-fine needles to stimulate energy along pathways in your body called meridians. The goal is to correct imbalances of energy, or qi (pronounced “chee”). There isn’t a lot of research specific to RA, although studies do show it lowers levels of chemicals in your body linked to inflammation. It also helps with chronic pain, especially back pain. It may also help with osteoarthritis.

Since it involves needles that need to be cleaned and properly placed, ask your rheumatologist to recommend a practitioner who works with people who have RA.

SUGGESTED

Aromatherapy:
This natural treatment doesn’t appear to affect pain levels or chemicals that cause inflammation. But it might boost your mood. One small study found lemon scent might boost your mood, but that’s about it. Essential oils can be a nice addition to a massage. Be careful if you apply them to your skin or let someone else do it. Some are known irritants. Try a test patch to see how you react. Don’t use it on broken or damaged skin.

Biofeedback:
This technique helps you learn to control automatic responses such as heart rate and blood pressure. You do it with sensors on your body, which send information to a monitor. A therapist teaches you how to control your reaction to stress.

Deep Breathing:
Take slow breaths from your belly. It can calm you and turn off the stress receptors that tighten your muscles and make the pain worse. Plus, when you focus on your breathing, you take your brain away from thoughts about pain.

Exercise:
You may not feel like moving, but it’s good for you. It won’t make your RA worse, and it could lower the swelling in your joints and help ease your pain. Talk to your doctor or a physical therapist before you get started. They can help create the right program for you. It’ll probably focus on:

Aerobics, like walking or swimming, to get your heart moving
Strength training, to keep the muscles around your joints strong
Range-of-motion exercises to help your joints move as they should
Balance moves to help you avoid stumbles and falls
Massage:
This natural remedy dates back thousands of years. But modern science does show it can help ease the pain. There are many different types. You’ll want to talk to your doctor before you try it. You can also ask for recommendations. It’s good to get a massage therapist who’s worked with people who have RA. Let him know if you have any sore spots he needs to avoid. You can also ask him not to use scented products that could irritate your skin.

Meditation:
This technique can be as simple as focusing on your breathing and just noticing each inhale and exhale. It doesn’t require any spiritual beliefs, and it isn’t about being super calm. Anyone can do it, and only a few minutes can make a difference. Your mind will almost certainly wander. That’s OK. Just return your attention to your breath, or whatever else you choose to focus on.

Progressive Muscle Relaxation

To do this:

Tighten and then relax the muscles in different parts of your body.
Work your way down the body, starting with your face muscles, followed by your neck, arms, chest, back, belly, legs, and feet. Or work your way up from your feet.
Breathe in as you contract your muscles.
Breathe out when you let go.

Tai Chi:
This slow, gentle martial art is easy on your joints. You’ll stand and do a series of gentle movements that are easy to modify if your joints are sore. It can help with strength, flexibility, and balance. There isn’t enough research to know if it works to curb RA pain, but it may be something to try.

Topical Creams, Gels, and Patches:
You might not think of a pain rub as a natural remedy, but many of these products are made from capsaicin, the ingredient that makes chili peppers hot. Studies show it can help ease RA pain. Don’t use it along with a heating pad. It makes burns more likely.

Visualization

This can help reduce stress and pain. To try this simple exercise:

Close your eyes.
Breathe deeply.
Picture yourself in a quiet, peaceful place.

Yoga:

This mix of low-impact exercise, breathing, and meditation was developed in India some 5,000 years ago. It’s good for your body and mind. It can ease joint pain, improve your flexibility, and zap stress and tension. Studies show it can lower chemicals that cause inflammation and stress. Just talk to your doctor to make sure it’s OK for you before you dive in. Work with them to find an instructor who knows how to handle people with RA.

A Warning About Supplements
A few RA studies show that certain supplements and natural remedies can help. But the research is still in its early stages, so the bottom line isn’t clear yet.

Keep in mind that supplements can affect other medications. Tell your doctor about anything you take, even if it’s natural, so he can check that it’s safe for you.

Should People With RA Take Supplements?

Because you have rheumatoid arthritis (RA), you might need extra help to get all the vitamins and minerals that your body needs.

Your diet is key. It’s the best source of nutrients. Go for foods that are rich in fruits, vegetables, whole grains, and lean protein. You can ask your doctor if you also need to take supplements.

Folic Acid/Folate:
What it is: It’s a B vitamin called “folic acid” in supplements and fortified foods, and “folate” in its natural form in many plant foods.

Why you need it: It supports your metabolism, and in pregnant women, it helps prevent some birth defects. Some common RA drugs like methotrexate (Rheumatrex, Trexall) and sulfasalazine (Azulfidine) interfere with how the body uses folic acid.

How much you need: Adults should get 400 micrograms of folate or folic acid daily. Two exceptions: Pregnant women should get 600 micrograms per day, and breastfeeding women should get 500 micrograms per day. Most experts recommend that adults with rheumatoid arthritis take 1 milligram of folic acid every day or 5 milligrams once a week.

How to get it: Foods rich in folic acid include asparagus, spinach, collards, broccoli, garbanzo beans, lentils, peas, and oranges. Some items — such as orange juice, bread, and cereal — are fortified with folic acid. The product label will say so.

Calcium:
What it is: It’s a mineral that your bones and muscles need.

Why you need it: If you take corticosteroids for your RA, it’s harder for your body to absorb calcium from your diet. That can lead to osteoporosis, which makes fractures more likely. RA itself can also lead to bone loss.

How much you need: It depends on your age, gender, and whether you’re pregnant.

Adults younger than 50: 1,000 milligrams of calcium per day
Pregnant women: 1,300 milligrams per day
Women age 51 and older: 1,200 milligrams per day
Men aged 71 and older: 1,200 milligrams a day
Your doctor might recommend an even higher amount, so ask what you need.

How to get it: You can get calcium from dairy products, canned sardines and salmon, almonds, broccoli, kale, and fortified products, such as orange juice, cereal, and some soy and almond milk (check the label).
Vitamin D
What it is: A nutrient that your bones, muscles, and immune system need. Your doctor can check your vitamin D level with a blood test.

Why you need it: Your body needs it to use the calcium you get from food or supplements. RA tends to be worse in people who are low in vitamin D, but it isn’t clear why.

How much you need: All adults up to age 70 should get 600 international units (IU) of vitamin D per day. Starting at age 71, you should get 800 IU per day. You may need more if you are low in vitamin D. Your doctor can check your vitamin D level with a blood test.

How to get it: It’s added to almost all milk and to some orange juices, breakfast cereals, and soy and nut milk. (Check the label). Egg yolks, salmon, tuna, and sardines naturally have some vitamin D. Your body also makes vitamin D in the sunshine, but because you’ll need to wear sunscreen to protect your skin, you might not want to rely on sun exposure for your vitamin D.

Omega-3 Fatty Acids:
What they are: Omega-3 fatty acids are a type of healthy fat.

Why you need them: Omega-3s may help prevent heart problems linked to RA, and high doses might ease RA symptoms like morning stiffness.

How much you need: There’s no RDA (recommended dietary allowance) for omega-3s, so ask your doctor what you need. Studies show that people with RA have lower-than-average levels of EPA and DHA, two omega-3 fatty acids.

How to get it: Your body can’t make omega-3s. You can get EPA and DHA from salmon, tuna, sardines, and other fatty fish. (Many experts recommend eating fish at least twice a week.) Some plant foods, such as flaxseeds, leafy green vegetables, nuts, canola oil, and soy oil, have ALA, another type of omega-3 fatty acid.

Other Vitamins and Minerals:

You may have heard that not getting enough vitamin C, vitamin E, magnesium, zinc, and selenium can affect RA symptoms. While your body needs all of these, there’s no proof that taking extra helps RA.

TOP 5 HERBAL REMEDIES

While all of our herbal remedies can have spectacular results, some herbs appear to get more attention than others. Below are links to some of the most popular herbs in health-food stores and supermarkets:

Chamomile is a popular variety of tea, but the chamomile plant is also used in a number of herbal remedies.
While echinacea was used centuries ago by the Native Americans, today many people take this herb to help fight off colds.
Ginkgo, or Ginkgo Biloba, has received a lot of attention lately for its ability to improve circulation and brain activity.
Ginseng has been used for thousands of years but has recently found favor with a public looking for a natural energy boost.
Many people have looked to St. John’s wort as an herbal alternative to prescription medications for anxiety and depression.

Here are the herbs used in herbal remedies from the letter A to the letter C:

While most of us are used to seeing alfalfa sprouts in salads and on sandwiches, few of us know the medications that can be made from the leaves and flowers of this plant.
Aloe vera: is already a common ingredient in many moisturizers and other beauty products already found in the home. In Aloe Vera: Herbal Remedies, you will learn how to use this herb straight out of your garden.
Bilberry: Bilberry is used by mouth to treat poor circulation that can cause the legs to swell. Some people take bilberry for diabetes, high blood pressure, gout, urinary tract infections (UTIs), and many other conditions. But there is no good scientific research to support these other uses.
Black cohosh: Has commonly been used to treat symptoms of menopause, and also conditions such as premenstrual syndrome (PMS), painful menstruation, weak and brittle bones (osteoporosis), and many others. However, there is no good scientific evidence to support these uses.
Blue cohosh: is mostly used to alleviate women’s issues, from childbirth to uterine cramps.
The herb Burdock has a number of surprising uses, ranging from digestion to skin problems to hormone imbalances.
In addition to Band-Aids and antibiotic ointment, you might want to consider keeping calendula in your first aid kit.
Cayenne pepper: is a common ingredient in many recipes, but the plant also has many medicinal uses.
Chamomile tea has long been a home remedy for colds and upset stomachs.

Herbal Remedies.
Chaste tree: is an herb that can be used to treat menstrual problems and even infertility.
You can find cinnamon in just about every kitchen, but few people understand how to use cinnamon as a mouthwash or a laxative.
When used topically on cuts and bruises, comfrey can help stimulate healing.
As the name implies, cramp bark can be used to alleviate the pain of uterine cramps and even the pain of labor. Before engaging in any complementary medical technique, including the use of natural or herbal remedies, you should be aware that many of these techniques have not been evaluated in scientific studies.

The use of these remedies in connection with over-the-counter or prescription medications can cause severe adverse reactions. Often, only limited information is available about their safety and effectiveness. Each state and each discipline has its own rules about whether practitioners are required to be professionally licensed.

If you plan to visit a practitioner, it is recommended that you choose one who is licensed by a recognized national organization and who abides by the organization’s standards. It is always best to speak with your primary healthcare provider before starting any new therapeutic technique.

Herbs D-G
The same dandelions that dot your lawn can be used to ease indigestion, lower blood sugar, and even detoxify your body. A weed no more!
Dong Quai, or Angelica, is primarily used for menstrual complaints, but can also be used as a pain reliever and muscle relaxant.
Echinacea is already a popular herb used to boost the immune system.
Fennel is another kitchen staple that can be used to treat common conditions like cramps and excessive gas.
As the name would suggest, feverfew can be used to reduce fevers, but its main use is in the treatment of headaches and migraines.
In addition to making food delicious, garlic can be used in a surprisingly vast array of herbal remedies from lowering your cholesterol to healing cuts.
Ginger is most commonly found in Asian-inspired recipes, but it also has a long history of treating conditions like muscle pain, nausea, and sore throats.
Ginkgo is an herb that has received a lot of attention from the medical community in recent years. Some researchers feel this herb can do wonders for your heart.
Ginseng’s role in medicine began thousands of years ago in China. Today, you can find ginseng in everything from iced tea to chewing gum.
Goldenseal might sound like an award for excellence, but it is actually an herb that can bolster the immune system and fight off disease. The reader must seek the advice of their physician or other health care provider. Before engaging in any complementary medical technique, including the use of natural or herbal remedies, you should be aware that many of these techniques have not been evaluated in scientific studies.

Herbs H-M
Juniper: Some people take juniper by mouth for problems with digestion, urinary tract infections (UTIs), and kidney and bladder stones along with many other conditions. Some people apply juniper directly to the skin for wounds and pain in joints and muscles. However, there is limited scientific research to support any of these uses. Also alleviates arthritic pain.
The licorice plant: It has also been used in traditional Chinese, Middle Eastern, and Greek medicines to soothe an upset stomach, reduce inflammation, and treat upper respiratory problems
Myrrh: Myrrh can help decrease swelling (inflammation) and kill bacteria.
Before engaging in any complementary medical technique, including the use of natural or herbal remedies, you should be aware that many of these techniques have not been evaluated in scientific studies. The use of these remedies in connection with over-the-counter or prescription medications can cause severe adverse reactions. Often, only limited information is available about their safety and effectiveness.

Each state and each discipline has its own rules about whether practitioners are required to be professionally licensed. If you plan to visit a practitioner, it is recommended that you choose one who is licensed by a recognized national organization and who abides by the organization’s standards. It is always best to speak with your primary healthcare provider before starting any new therapeutic technique.

Herbs N-S
Nettles grow wild and have been used in recipes and herbal remedies for generations. Nettles are primarily used in the management of benign prostatic hyperplasia (BPH), diabetes, and arthritis. However, clinical trials are limited.

Passionflower was a commonly used medicinal herb in Aztec society. Today we also recognize this herb’s ability to treat anxiety, insomnia, and epilepsy. Some people take passionflower by mouth for (ADHD), pain, fibromyalgia, relieving opioid withdrawal symptoms, reducing anxiety and nervousness before surgery, and heart failure.
Some people apply passionflower directly to the skin for hemorrhoids, burns, and swelling (inflammation).
The use of these remedies in connection with over-the-counter or prescription medications can cause severe adverse reactions. Often, only limited information is available about their safety and effectiveness. Each state and each discipline has its own rules about whether practitioners are required to be professionally licensed.

If you plan to visit a practitioner, it is recommended that you choose one who is licensed by a recognized national organization and who abides by the organization’s standards. It is always best to speak with your primary healthcare provider before starting any new therapeutic technique.

Herbs T-Z
Valerian: to treat their anxiety or insomnia. This helpful herb can also treat sore or injured muscles.

1. Turmeric & Ginger Tea
Turmeric and ginger are both anti-inflammatories and will help with osteoarthritis and rheumatoid arthritis. Turmeric in particular has gotten a lot of attention lately. Its active ingredient is something called curcumin, which is a powerful antioxidant. In addition, it lowers the levels of 2 enzymes responsible for causing inflammation (which is what we’re often fighting with arthritis.) You can take these in a capsule form or make a nice spicy tea to enjoy daily.

You will need:
-2 cups of water
-1/2 teaspoon ground ginger
-1/2 teaspoon ground turmeric
-Honey to taste

Directions
Bring 2 cups of water to a boil, and have ½ teaspoon each ground ginger and ground turmeric. Reduce to a simmer and let it be for 10-15 minutes. Strain, add honey to taste, and enjoy twice daily. This yields 2 servings.

2. Epsom salt soak
Epsom salt contains magnesium sulfate which sounds kind of scary, but it’s really quite a wonderful substance. A naturally occurring mineral, magnesium sulfate has been used to get relief from pain for years, namely because of its high levels of magnesium (more on magnesium below.)

You will need:
-1/2 cup of Epsom salt
-A large bowl
-Warm water

Directions
Fill a large bowl with warm water and add ½ cup of Epsom salt. Stir it around, and then submerge your sore joints in the liquid. If you are experiencing pain in a less convenient place to soak, such as your knees, try taking a bath with Epsom salts. Run a tub full of warm water and add 2 cups of Epsom salt. Soak for 15 minutes (at least.)

3. Get more magnesium.
Magnesium is something our bodies need, but we can’t make it ourselves. It is used in over 300 different biomechanical responses in our bodies. It relaxes all our muscles and nerve endings, relieving stiffness, and pain. It is even part of what makes our heartbeat. Not only does it relax muscles and ease pain (this goes for arthritis pain too, of course) it helps bones to mineralize.

The American Journal of Clinical Nutrition conducted one of many studies on magnesium that showed people who had a diet high in magnesium/took supplements had higher bone density and overall stronger bones. There are several ways to get more magnesium and utilize it for arthritis in particular.

Supplements: Magnesium capsules are a good thing to add to your day-to-day life, but they work best when used in conjunction with an improved diet.

Diet: Really this is the clincher, great as supplements are, they can’t do everything. Eat foods that are high in magnesium, which include dark leafy greens (like spinach), nuts, and legumes (beans.)

Oil: There is magnesium oil that can be applied topically and absorbed through the skin. Try rubbing it on sore joints to relieve pain.

4. Lubricate With Extra Virgin Olive Oil
The very consistency of olive oil makes it seem like something that would lubricate your joints and ease arthritis pain, and it turns out, it actually does. The main compound in extra virgin olive oil (EVOO) called oleocanthal inhibits inflammatory enzymes COX-1 and COX-2, just like Advil or aspirin does. The study showed that 1 ½ tablespoons is equal to 200 mg of ibuprofen. However, not every oil is created equal.

Heat destroys oleocanthal, so it is necessary to use extra virgin olive oil or “cold-pressed.” The ripeness of the olives at the time they were pressed also determines the level of the oil, the higher the level there is present. It can be taken internally to reap the benefits, but being high in calories consider replacing any fats, such as butter, with it in cooking instead.

You will need:
-2-3 tablespoons of extra virgin olive oil

Directions
Rub a bit of olive oil onto your sore joints twice a day, massaging into each one gently. You can also take 2-3 tablespoons daily, but be sure to give up some other form of fat due to the high-calorie count in the oil (Rest easy, these are good calories.)

5. Dandelion Leaves
Incredibly high in vitamins A and C, dandelion leaves can help repair damaged tissue and help the liver clear toxins out of the blood. Studies, although limited, have also shown anti-inflammatory properties due to the linoleic and linoleic acid in them. Linoleic is an essential fatty acid required by the body to produce prostaglandin-which basically regulates immune responses and suppresses inflammation.

Because of its involvement with immune responses, dandelion shows great potential when it comes to treating rheumatoid arthritis in particular. You can enjoy dandelion leaves in a nice salad or brew tea with them.

You will need:
3 teaspoons of fresh dandelion leaves, or 1 teaspoon of dried
1 cup of boiling water
-A handful of fresh leaves (if making a salad)
-A dash of extra virgin olive oil (if making a salad)

Directions
For fresh dandelion tea, steep 3 teaspoons of fresh leaves or 1 teaspoon dried in 1 cup of boiling water. Strain and drink twice daily. Dandelion tea is very bitter…you have been warned! You can add honey to sweeten it up if you’d like. To make a salad, simply toss the greens in with another recipe, or eat them plain with a bit of extra virgin olive oil. Older leaves can be gently sautéed to soften them up a bit.

6. Blackstrap Molasses Drink
High in valuable minerals such as calcium, potassium, and magnesium, blackstrap molasses has been a cherished home remedy for arthritis for a number of years. Blackstrap molasses is what remains after the 3rd boiling of sugar syrup, and is nothing like the nutrient-lacking refined sugars used today. As a dietary supplement (easily consumed as a drink) blackstrap can help relieve symptoms of arthritis and joint pain, thanks to its vital constituents that regulate nerve and muscle function, and strengthen bones.

You will need:
1 tablespoon of blackstrap molasses
1 cup of warm water

Directions
Heat 1 cup of water until warm, but not hot. Stir in a tablespoon of blackstrap molasses and drink once daily. Do note that it can sometimes have a laxative effect.

7. White Willow Tea (the original aspirin)
Before there was aspirin, and I mean way before aspirin, there was white willow bark. The Greek physician Hippocrates wrote about it all the way back in the 5th century BC. It wasn’t until 18-something or other (1829, I believe) that it was found that white willow was so effective because it contained an active ingredient called salicin. Salicin is converted in the body into salicylic similar to acetylsalicylic acid, the active ingredient in aspirin.

However, because the naturally occurring salicin is converted after it passes through the stomach, it results in less irritation/side effects. While it can be taken in capsule form, I usually opt for the tea version of just about everything.

You will need:
2 teaspoons of powdered or chipped white willow bark
1 cup of water
Honey or lemon to taste

Directions
Bring 1 cup (8 oz.) of water to a boil, then reduce to a simmer. Add 2 teaspoons of powdered or chipped white willow bark and let it infuse for 10-15 minutes. Remove from heat and let it steep for 30 more minutes. Drink twice daily, it’s bitter, so honey and lemon are usually welcome here.

8. Exercise
When it’s painful and difficult just to move, the last thing you feel like doing is getting up and exercising. As unpleasant as it may sound though, exercise is vital for those who suffer from any form of stiffness, joint pain, or arthritis. Exercise will help control weight (an excess of which puts more strain on your joints) strengthens the muscles that support the joint, even when the cartilage is thinning, and lubricates the joints, allowing them to move more freely.

When we are inactive the synovial fluid in the joints is the consistency of a thick gel, but once we get moving and warming up, the liquid becomes more viscous and can do a better job of lubricating our joints and keeping them going smoothly. Just imagine if you were to be sedentary every day, pretty soon you’d be so stiff it’d be just about impossible to move. But if you get up and move around every day, you’ll get stronger and will loosen up as well.

Try…
-Going for a brisk walk-start with 15 minutes and work your way up into a solid daily routine.
-Doing joint-targeted exercises-certain stretches and exercises specifically target joints to help rid them of stiffness and pain.
9. Peppermint Eucalyptus Oil Blend
Peppermint and eucalyptus don’t change the course of arthritis itself, but they do have analgesic, or pain-relieving, properties. The cooling sensation that they produce can temporarily override your discomfort, and create a soothing sensation that can ease the pain of arthritis.

You will need:
-5-10 drops of Peppermint oil
-5-10 drops of Eucalyptus oil
-1-2 tablespoon of carrier oil (olive, almond, grape seed, etc.)
-A small dark glass bottle

Directions
Blend 5-10 drops of eucalyptus and peppermint oil together, and then mix into 1-2 tablespoons of carrier oil. Carrier oil is needed to dilute the essential oil so that it does not irritate the skin and can be olive oil, grapeseed oil, or something of the like (not oil.) Store the oil blend in a dark glass bottle away from direct sunlight, and rub it into your joints when they ache.

10. Juniper Berry Tea
A 2009 research trial published in the “Journal of Ethnopharmacology” found that juniper berries do indeed help with arthritis pain thanks to a component called Terpene -4-ol. Terpene suppresses a type of white blood cells called monocytes which, as a part of our immune system, responds to signals of inflammation.

In rheumatoid arthritis, the immune system attacks normal joint tissue for no reason, leading to inflammation, pain, and loss of function. If taken daily, juniper may be able to reduce uncomfortable inflammation thanks to its terpene content. Only prickly juniper and common juniper varieties were effective.

Note: Do NOT drink juniper berry tea while pregnant.

You will need:
1 tablespoon of dried juniper berries
1 cup of fresh water
-Honey (optional)

Directions
Bring 1 cup of water to a boil, and place 1 tablespoon of dried juniper berries in a mug. Pour the boiling water over the berries and let them steep for 20 minutes before straining. Drink 1 cup twice daily, and add honey to taste if you like.

11. Golden Raisins & Gin
First off I am not recommending that you go and drink gin, but I thought this was an interesting old home remedy for arthritis. Gins flavor is derived from juniper berries (see #11 for a more in-depth explanation of juniper berries) which contain anti-inflammatory properties. Golden raisins (only golden can be used in this recipe) require sulfides in their processing to give them their characteristic color.

Sulfides are found in both glucosamine and chondroitin, which many people have found to be helpful remedies for arthritis. This remedy stretches back at least 20 years, and some people swear by it, while others have had limited success.

You will need:
-Around 1/2 cup of gin
1 cup of golden raisins
-a shallow dish

Directions
The amounts will vary depending on how big of a batch you are making, but basically, you just need raisins and enough gin to just cover them, and the above amounts are just to give a general guideline. I am one of those people who, even if it is a loosely interpreted recipe, like to have some numbers to start with.

Anyways, place 1 cup of golden raisins in a shallow dish, and pour in enough gin to just barely cover them. Cover with a towel and store them away in a dark place until the gin has evaporated (around 2 weeks.) Eat 9 of the raisins daily, keeping in mind the results may take several weeks to show.

12. Boswellia supplements
Also known as Frankincense, Boswellia is a flowering plant native to Africa and Asia. The gum resin or extract of the plant works as an anti-inflammatory and pain-killer. It works against inflammation by ‘disabling’ white blood cells that would cause swelling and also help shrink tissue that has already become inflamed and painful. Generally taken in a tablet supplement form, much like a vitamin.

13. Pectin & Grape Juice
Pectin is a water-soluble carbohydrate substance found in the cell walls of plants, where it helps keep cell walls together, and gives fruit firmness as it ripens. It is extracted from fruit to use as a setting in jams and jellies and has become popular as a home remedy for arthritis when combined with grape juice.

It has been tentatively hypothesized that it helps return the synovial tissue to a more elastic and lubricated state, which results in pain-free movement. Despite the fact that more studies are needed on pectin and connective tissue many people have found, for whatever reason, a great relief from their arthritis with it. Grape juice is the liquid of choice due to the fact that it can help with inflammation.

You will need:
1 tablespoon of liquid pectin
8 oz. of grape juice

Directions
Mix 1 tablespoon of liquid pectin with 8 oz. of grape juice and drink 1-2 times daily. It will take a week or two for the effects to show.

14. Cayenne ‘Capsaicin’ Ointment
A common OTC pain reliever for joint pain contains capsaicin, a component in hot peppers that inhibits something called Substance P. Substance P is involved in transmitting pain signals to our brain, and when the capsaicin interferes with it, it minimizes the alert to the discomfort, and therefore the discomfort itself.

It has been one of the more effective topical treatments for arthritis, and you can make your own at home with humble cayenne. Keep in mind, however, that it is only a temporary fix and should be used sparingly if possible.

Glucosamine
There is some evidence that suggests that glucosamine alleviates arthritis pain, but the type of glucosamine matters.

“There continues to be a lot of controversy about it. There’s a fair amount of data that glucosamine sulfate is beneficial, but glucosamine hydrochloride is not,” Dr. Altman says. “Almost all of the products that are sold here in the United States are glucosamine hydrochloride. There are no trials demonstrating that glucosamine hydrochloride benefits people with osteoarthritis.”

In the studies that did find benefit for glucosamine sulfate, Dr. Altman says, patients took 1,500 milligrams once a day, which resulted in better absorption in the body than splitting the dose.

Chondroitin
Early research found that this supplement was promising when combined with glucosamine. However, more recent studies indicate it’s not effective.

Although some studies suggest that chondroitin sulfate slows arthritis progression, it hasn’t been shown to help symptoms, says Dr. Altman. Studies that found the supplement helpful used 800 milligrams or 1,200 milligrams daily.

“They’re really pretty safe,” Dr. Altman says of the supplements. “The one thing about them is there are no major side effects. They’re fairly well tolerated.”

Foods to eat
An anti-inflammatory diet should combine a variety of foods that:

are rich in nutrients
provide a range of antioxidants
contain healthful fats
Foods that may help manage inflammation include:

oily fish, such as tuna and salmon
fruits, such as blueberries, blackberries, strawberries, and cherries
vegetables, including kale, spinach, and broccoli
beans
nuts and seeds
olives and olive oil
fiber

The authors of a 2017 article also recommended the following:

Raw or moderately cooked vegetables
Legumes, such as lentils
Spices, such as ginger and turmeric
Probiotics and prebiotics
Tea

It is worth remembering that:

No single food will boost a person’s health. It is important to include a variety of healthful ingredients in the diet.

Fresh, simple ingredients are best. Processing can change the nutritional content of foods.

People should check the labels of premade foods. While cocoa can be a good choice, for example, the products that contain cocoa often also contain sugar and fat.

A colorful plate will provide a range of antioxidants and other nutrients. Be sure to vary the colors of fruits and vegetables.

People who are following an anti-inflammatory diet should avoid or limit their intake of:

Processed foods
Foods with added sugar or salt
Processed carbs, which are present in white bread, white pasta, and many baked goods
Processed snack foods, such as chips and crackers
Premade desserts, such as cookies, candy, and ice cream
Excess alcohol

In addition, people may find it beneficial to limit their intake of the following:

Gluten: Some people experience an inflammatory reaction when they consume gluten. A gluten-free diet can be restrictive, and it is not suitable for everyone. However, if a person suspects that gluten is triggering symptoms, they may wish to consider eliminating it for a while to see if their symptoms improve.

Nightshades: Plants belonging to the nightshade family, such as tomatoes, eggplants, peppers, and potatoes, seem to trigger flares in some people with inflammatory diseases. There is limited evidence to confirm this effect, but a person can try cutting nightshades from the diet for 2–3 weeks to see if their symptoms improve.

Carbohydrates: There is some evidence that a high-carb diet, even when the carbs are healthy, may promote inflammation in some people. However, some carb-rich foods, such as sweet potatoes and whole grains, are excellent sources of antioxidants and other nutrients.

Can a vegetarian diet reduce inflammation?
A vegetarian diet may be one option for people looking to reduce inflammation. The authors of a 2019 review analyzed data from 40 studies. They concluded that people who follow a vegetarian-based diet are likely to have lower levels of various inflammatory markers.

A 2017 study looked at the data of 268 people who followed either a strict vegetarian diet, a lacto-ovo-vegetarian diet, or a nonvegetarian diet. The findings suggested that eating animal products could increase the risk of systemic inflammation and insulin resistance.

Earlier research from 2014 suggested that lower inflammation levels could be a key benefit of a vegan diet.

Anti-inflammatory diet tips
It can be challenging to transition to a new way of eating, but the following tips may help:

Pick up a variety of fruits, vegetables, and healthful snacks during the weekly shop.
Gradually replace fast-food meals with healthful, homemade lunches.
Replace soda and other sugary beverages with still or sparkling mineral water.

Other tips include:

Talking to a healthcare professional about supplements, such as cod liver oil or a multivitamin.
Incorporating 30 minutes of moderate exercise into the daily routine.
Practicing good sleep hygiene, as poor sleep can worsen inflammation.
Can supplements help reduce inflammation? Find out here.

Takeaway
An anti-inflammatory diet may help reduce inflammation and improve symptoms of some common health conditions, such as rheumatoid arthritis.

There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthy fats may help manage inflammation.

Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them.

Q:
Is coffee acceptable on an anti-inflammatory diet?

A:
Coffee contains antioxidants, such as polyphenols, which help fight free radicals in the body and are safe to include in an anti-inflammatory diet.

Drink coffee in moderation, however, as too much of anything can have harmful effects.

Also, be wary of what you add to your coffee. Skip the pro-inflammatory additives, such as sugary creamers, syrups, and whipped cream.

Instead, add coconut milk, cinnamon, unsweetened cocoa powder, vanilla extract, or a little raw honey.

Whole grains, legumes, fruits, and spices
The authors list the foods, grouping them under eight categories: fruits, cereals, legumes, whole grains, spices, herbs, oils, and “miscellaneous.”

Fruits include prunes, grapefruits, grapes, blueberries, bananas, pomegranates, mangoes, peaches, and apples. Cereals include whole oatmeal, whole-wheat bread, and whole rice, while the whole grains section adds corn, rye, barley, millets, sorghum, and canary seed to the mix.

Spices — including turmeric and ginger — olive oil, fish oil, green tea, and yogurt are also among those listed as beneficial. These can reduce the level of cytokines, or substances secreted by the immune cells that can cause inflammation in people with rheumatoid arthritis, and reduce oxidative stress, thereby improving the body’s ability to fight off toxins.

“Regular consumption of specific dietary fibers, vegetables, fruits, and spices, as well as the elimination of components that cause inflammation and damage,” says Dr. Gupta, “can help patients to manage the effects of rheumatoid arthritis.”

I hope the information above will help you in conquering arthritis pain as it did for me. Do not ever give up.

For more pins on arthritis please visit the link.

Carpal Tunnel Syndrome.

Gout

Thank you for reading

Michael

Comments are welcome