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Osteoarthritis Home Remedies
Information
The most recent statistics show that arthritis afflicts more than 46 million Americans. It's actually an umbrella term for more than 100 different conditions, however. The most common type of arthritis, osteoarthritis, typically affects the fingers, knees, ankles, feet, hips, neck, and spine, causing stiffness and pain.
Osteoarthritis is usually considered just a natural sign of aging, the result of normal wear and tear on your joints. Some of the factors that influence it, like heredity, are out of your control. Others, including numerous lifestyle decisions, however, can help prevent and relieve the painful symptoms.
When to call a doctor
If arthritis pain is persistent or if you have 5 to 10 minutes or more of significant morning stiffness on any given morning, see your doctor, advises Ted Fields, M.D. Also see your doctor if you have loss of motion or swelling in a joint or if the pain stops you from activities that are important to you.
Talk to your doctor if acetaminophen or another over-the-counter pain reliever doesn't help with the pain, says Justus Fiechtner, M.D.
Panel of Advisors
Neal Barnard, M.D., is the president of the Physician's Committee for Responsible Medicine in Washington, D.C., and the author of Foods That Fight Pain.
Justus Fiechtner, M.D., M.P.H., is a clinical professor of medicine and osteopathy at Michigan State University College in East Lansing and has a private practice specializing in rheumatology in Lansing, Michigan.
Ted Fields, M.D., is a rheumatologist at the Hospital for Special Surgery in New York City, where he is also director of the Rheumatology Faculty Practice Plan and clinical director of the Gosden Robinson Early Arthritis Center. Dr. Fields is co-director of the Hospital for Special Surgery Musculoskeletal Web site and an associate professor of medicine at Weill Cornell Medical College in New York City.
Sol Grazi, M.D., was formerly an assistant professor of family medicine at the University of Colorado School of Medicine in Denver.
Stanley Jacob, M.D., is a professor of surgery at the Oregon Health Sciences University in Portland.
Alan Lichtbroun, M.D., is an assistant professor of rheumatology and the internal medicine director of the alternative medicine department at the Robert Wood School in New Brunswick, New Jersey.
Michael Loes, M.D., is director of the Arizona Pain Institute in Phoenix and author of The Healing Response.
Remedies
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Eat a well-balanced diet
Rather than focus on individual nutrients until your head starts to spin, Justus Fiechtner, M.D., recommends looking at the big picture as your best dietary approach.
Focus on fiber
Eating high-fiber foods is important for preventing and minimizing osteoarthritis for two reasons, notes Neal Barnard, M.D.
Exercise aerobically
Whether it's walking, riding a stationary bike, or swimming, daily aerobic exercise can help reduce stiffness and pain, preserving or improving the health of your bones and joints.
Work in some weight, or resistance, training
Just as aerobic exercise is important, a weekly weight-training regimen is key to building strength in your muscles, bones, and joints.
Stand up straight
Bad posture puts a lot of pressure on your joints, causing wear and tear on your bones and cartilage—just as poor alignment in your car causes tires to wear unevenly.
Start swimming
"In retirement communities, it's not the golfers who are the healthiest," says Dr. Loes, "it's the swimmers." Swimming tops all our experts' lists of low-impact, aerobic exercises for arthritis.
Start slowly and gently
Overexertion can make osteoarthritis pain worse. "If your exercise causes pain that lasts for more than 1/2 hour after you are finished, you probably did too much.
Use Epsom salts
Added to bathwater, these magnesium sulfate crystals provide extra-soothing comfort for arthritis pain because they help draw out carbon—one of the waste products of your body—through your skin.
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Work in some weight, or resistance, training
Get your omega-3s
Stand up straight