There are over 40 millions Americans who suffer from arthritis. Plus, millions of other people experiencing joint pain. The typical cause of these types of pains is autoimmune disorders and abuse. In fact, the common denominator among these pains is inflammation. The good news is there ways to naturally relieve joint pain and arthritis.
Natural Ways To Relieve Joint Pain and Arthritis
When it comes to diet, regular intake of anti-inflammatory foods like turmeric, ginger, cinnamon and omega-3 fatty acids are helpful in alleviating pains. Therefore, prioritizing a healthy diet is a valuable move for various pains including such as relieve pains in the joints and arthritis.
However, certain supplements are effective in boosting the effectiveness of diet in relieving pain. Hence, we will quickly explore various supplementations to relieve joint pains and arthritis.
These are the very common pains in which millions of people are suffering from. Again, never take supplements as an absolute replacement or substitute for healthy eating habits and lifestyle practices.
1. Green Tea
Green tea is rich in antioxidants. These antioxidants are helpful in reducing inflammation in the joints. In fact, antioxidants in green tea as a body-wide positive benefit including weight loss as it boosts metabolism.
On the other hand, more studies2 on show promising results. The compound responsible for the inhibition of inflammation is epigallocatechin gallate(EGCG).
Typical consumption of 3 to 4 cups of green tea per day is a good start. This translates to 300 mg to 400 mg of green tea extract per day. However, this dosage is for people who are not sensitive to caffeine.
Yes, just like most teas, green tea contains caffeine but not as high as caffeine in coffee. Of course, when it comes to sipping tea, let it cool down a bit as sipping it hot is bad for the esophagus.
2. Magnesium, D-Ribose, and Malic Acid
Magnesium is one of the most important minerals the body needs. It is involved in hundreds of processes within the body. However, it is unfortunate that many people these days are magnesium deficient.
In hundreds of processes where magnesium is involved, muscle relaxation is one of them. Magnesium in combination with malic acid and d-ribose can dramatically increase energy production in the body and promote muscle relaxation.
Experts say that typical dosage to relieve joint pain and arthritis is 5 g of d-ribose, 600 mg of malic acid plus 40 mg of magnesium. This should be taken 3 times a day for a period of 4 weeks. Then, after that dosage is decreased to twice a day.
Moreover, if your stool is too loose, reducing the amount of magnesium can help. To get an accurate dosage, consult your doctor prior to taking the supplementations.
MSM is one of the readily available supplements over the counter and it can help people relieve joint pain and those with arthritis. But, first, know that MSM is also available in fruits and vegetables, grains and certain herbs.
The human body needs only a trace amount of MSM. Of course, it can help relieve joint pain, and keeps the ligaments healthy and flexible. One study3 says that 3 grams of MSM twice a day can relieve pain on people with osteoarthritis. Moreover, it also improves their physical function.
MSM (3 g twice a day) improved symptoms of pain and physical function during the short intervention without major adverse events.
MSM supplements are available in capsule and powder forms. An important note worth considering is MSM tends to work better along with chondroitin and glucosamine. More info on both of these below.
Glucosamine is one of the tried and tested supplements keeping the cartilage healthy. There are studies that backed glucosamine relieve joint pain and improves mobility. Its effectiveness is just as those with ibuprofen and NSAIDs(nonsteroidal anti-inflammatories) without the side effects.
On the other hand, some studies have the opposite findings as researchers found those taking glucosamine and chondroitin have worsened their condition. But don’t let that stop you. Instead, ask your doctor about it as some doctors say it is effective on some people.
This may boil down to a person’s overall diet and lifestyle. Different people have varying lifestyles and eating habits. When it comes to supplementation, glucosamine supplements are derived from chitin, which is present in shells of shrimps, lobsters, and crabs.
Glucosamine comes in 3 forms;
- Glucosamine Hydrochloride
- N-Acetyl Glucosamine
- Glucosamine Sulfate
The sulfate form of glucosamine contains sulfur, of course, which is believed to help strengthen collagen within the joints. There are those who prefer using glucosamine to relieve joint pain. Typical dosage is around 1,500 mg daily. For exact dosage, check supplement labels and (whenever possible) with your doctor.
Arnica comes from the Arnica Montana plant. People use it to treat swelling and muscle aches, sprains, and bruises. Arnica’s effectiveness rivals that of arthritis pain reliever ibuprofen4.
In one study5, arnical gel provides improvement in hand function on people with osteoarthritis of the knee.
Topical application of Arnica montana gel for 6 weeks was a safe, well-tolerated, and effective treatment of mild to moderate OA(osteoarthritis) of the knee.
6. Chondroitin Sulfate
This is one of the naturally-occurring chemicals in the body. It is normally present in cartilage around joints maintaining elasticity. When it comes to effectiveness and quest to relieve joint pain, studies have mixed and conflicting findings.
However, chondroitin has a better effect on decreasing inflammation. This is especially true when combining with MSM.
Chondroitin supplements come from cartilage and tracheas of sharks. They are sold on its own or in combination with other supplements like glucosamine both of which are beneficial to relieve joint pains and arthritis.
Typical chondroitin dosage is 1,200mg per day divided into several doses throughout the day.
Pains are usually due to inflammation. And, most inflammations are due to how we eat and the food we take in. Moreover, Nature reports on a theory linking depression to inflammation. Furthermore, a later study5 proves that it may not just a theory but a reality.
While these supplements can help ease or even eliminate the pains, you should not consider them as an absolute substitute for good nutrition and healthy lifestyle practices.
Focus on your diet and make sure you are eating the foods that support health. For instance, focus your attention on eating whole foods instead of processed foods. You may have noticed that some of these supplements are naturally-occurring in the body.
Simply, this means our bodies have the capability to heal itself as long as we give it the necessary nutrients it needs to heal.