ease pain and reduce the risk of injury. Ask your doctor or physical therapist if joint support is right for you.
Watch your weight
Extra pounds put more stress on your joints, especially your knees and hips. Losing just a few pounds can help relieve the strain.
Get your vitamins
No matter what kind of arthritis you may have, a balanced diet is essential for good health. Some preliminary studies suggest that two nutrients in particular — vitamin C and vitamin D — may show promise for easing osteoarthritis. (Vitamin D helps your body absorb calcium, builds bone mass, and prevents bone loss; vitamin C helps your body repair tissue.) More studies are needed before this approach can be generally recommended as a treatment for osteoarthritis. Make sure you get enough calcium, which will strengthen your bones and help prevent osteoporosis. Consult your doctor to see if a vitamin supplement is right for you.
Watch out for so-called miracle diets
Beware of miracle diets that promise to cure arthritis pain. According to the Arthritis Foundation, many so-called “arthritis diets” are unproven and potentially dangerous. The foundation urges arthritis patients to eat plenty of fruits, vegetables, and whole grains while going easy on bad fats and cholesterol. (Try working up to 5 to 9 servings of fruits and vegetables a day.) In other words, arthritis doesn’t change the basics of healthy eating.
Eat to fight joint inflammation
Nuts, seeds and other plant-based foods contain antioxidants and plant chemicals, which may reduce activity of the COX-2 enzyme and thus help ease joint inflammation. The Arthritis Foundation also suggests increasing your intake of omega-3 fatty acids, found in fatty fish such as salmon.
Get plenty of sleep
Sleeplessness and pain can form a vicious cycle. The more pain you feel, the harder it is to get a good night’s sleep. And according to a report in the Rheumatic Disease Clinics of North America, a lack of sleep makes a person more vulnerable to pain. The National Institutes of Health recommends that arthritis patients aim for eight to 10 hours of sleep each night. If this seems like an impossible dream, ask your doctor for advice.
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Keep a diary of your pain
The diary can help you understand your condition and give your doctor important clues for treatment. The very act of putting pen to paper can also give you a much-needed feeling of control.
Consider massage therapy
Massage can help ease the pain and stiffness associated with arthritis, according to the Arthritis Foundation. Be sure to find someone who is used to working with patients with arthritis.
Practice relaxation
Because people tend to stiffen up and tense their muscles when they are in pain, it’s important to practice relaxation, whether it is through guided imagery, self-hypnosis, or other methods that allow you to calm and control your mind and body, according to arthritis experts. Meditation is another way to achieve this balance.
Fight anxiety and depression
As reported in the Rheumatic Disease Clinics of North America, mental distress can fuel arthritis pain. If you suffer from anxiety or depression, consider seeking professional help. Remember that depression is a disease like any other, and no cause for embarrassment or shame.
Draw on your resources
According to the Arthritis Foundation, many people turn to prayer and their spiritual beliefs to deal with pain. Although few published studies have examined the effect of prayer and spirituality, research in behavioral medicine suggests that the interactions of the mind, body and spirit can have powerful effects on our health, according to the foundation.