Arthritis-Self-Help-Tips

Arthritis Self-Help Tips

Nine out of ten people have arthritis by the time they reach 50 and every year a whopping eight million go to see their doctor about it.

At its worst arthritis impairs mobility to such an extent that people can barely walk, their hands become disfigured and they suffer considerable pain. Even at this stage taking simple measures to alleviate it can improve quality of life, and better still if caught early there's no need to get to this stage at all.

There are two types of arthritis:

• Osteoarthritis is by far the most common one and means that there is a loss of cartilage (the protective surface over the ends of the bones).
• Rheumatoid arthritis affects more women than men, causes swelling and pain in the joints and is very debilitating.

Prevention is always better than cure so it is helpful to give yourself a fighting chance against arthritis well before it sets in.

It’s hard to meet anyone over 70 who isn’t rattling with drugs and more often than not these include medication for high blood pressure and for arthritis. However, even if someone is taking prescription drugs there’s no reason why they shouldn’t try some self-help to ease symptoms even more.

Why me?

There are a number of factors that could increase the likelihood of arthritis or aggravate it including:

• poor diet
• emotional stress
• hormonal imbalance
• allergies
• free radicals – the compounds that roam the body attacking healthy cells
• high homocysteine levels – the amino acid in the blood that in excess can cause Alzheimer’s and heart disease (see Features/Homocysteine)
• over-exercise in the case of athletes, gymnasts, ballerinas

Here are some of the things that can be done:

• Healthy eating – avoid foods that aren’t good for arthritis and eat those that are
• Exercise – what is the best type for prevention and easing symptoms
• Supplements that can help arthritis
• Herbs and homeopathic remedies
• Complementary therapies
• Self-help tips

Nutritional information

According to author of Cooking Without Made Easy, nutritionist Barbara Cousins, says, ‘An anti-inflammatory and low acidity diet which cuts out or reduces processed foods, salt, refined sugar and red meat is recommended. They should eat a lot of fish, and vegetables are crucial because they give much needed vitamins and minerals.

‘If possible I like people to eat organic food so that the body doesn’t have to cope with detoxifying pesticides and herbicides. It’s important to avoid acidic foods as most arthritis sufferers have an intolerance to them.’

Foods to avoid

Salt and salty foods such as bacon or kippers, sugar in cakes, biscuits, chocolate, sweet drinks and Alcohol!

Acid foods:

• Red meat
• Strawberries
• Tomatoes
• Citrus fruit
• Peppers
• Potatoes
• Aubergines

Saturated fats:

• Red meat
• Butter and cheese
• Cream and full cream milk

Healthy foods

• Vegetables
• Brown rice
• Lentils and beans
• Free range chicken
• Fish
• Nettle tea
• Rosemary
• Brazil nuts
• WATER – if you drink loads of tea have plenty of spring or filtered water too

Barbara says, ‘Eating these foods supports the liver and bowel so that they can eliminate toxins and raise blood sugar levels giving the internal organs more energy. They may notice improvements after a month, but it takes about a year with severe arthritis to overcome the disease and feel on top of it!’

Foods that reduce inflammation

• Olives
• Green tea
• Grapes
• Raisins
• Onions

Natural painkillers

• Ginger
• Turmeric

Supplements

• Many people swear by Glucosamine that helps to rebuild cartilage, repair damage and relieve pain
• MSM (mineral sulphur) is often combined with Glucosamine and provides pain relief as arthritis sufferers may have a deficiency of sulphur
• Chondoitrin is often combined with Glucosamine because it attracts fluid into the cartilage making them more mobile
• Omega 3 fish oils – reduce inflammation and increase mobility
• Multivitamins – most arthritis sufferers are deficient in various vitamins and minerals and taking a multivitamin/mineral supplement helps to redress this.

Self help tips

These may sound crazy but they are old wives’ tales that might help:

• Cider vinegar and honey – one teaspoon of each in warm water every morning
• Epsom salts in the bath to soothe aching joints
• Cabbage juice, cabbage water or cabbage leaves as a poultice on painful areas

Excercise

One of the best ways to prevent arthritis is to do regular exercise to remain very mobile. Just half an hour a day is adequate and walking is excellent, so if it means the difference between taking the car and walking somewhere it benefits your health as well as the environment!

Being overweight doesn’t help with arthritis because there is more pressure on joints so exercise can help to keep weight down as well as keeping you mobile. Recommended exercise includes:

• Swimming
• Dancing – Indian dancing helps to keep fingers mobile
• Cycling
• Walking
• Yoga – great for stretching
• Pilates – also excellent for keeping mobile
• T’ai chi and chi kung – wonderful for mobility and to relax you

It may be a dying art but knitting is good for the fingers as it encourages them to move quickly and exercise. The same could be true of using a keyboard but sadly it seems to cause more problems than it solves such as RSI, back pain and stiffness!

Content courtesy of Healthy Soul

Useful Links

Which Glucosamine is right for me? >>
Glucosamine with MSM >>
Glucosamine & Chondroitin >>
Omega 3 fish oils >>

See Trust William’s Glucosamine Range >>