I’ve recently started experiencing some mild pain in my hands – caused by arthritis. And it’s been rather sobering having to add this ailment to my ever-growing list of ‘midlife symptoms’ (chin hairs, fine lines, middle-aged spread etc.).
(Yes, despite having always associated arthritis with old age, I acknowledge that younger people can also experience it. But osteoarthritis (which is what I think I have) is a result of wear and tear so this type of arthritis does come with increased age.)
So I’ve been on a mission to investigate how to ease this annoying pain in my wrists and fingers. And in case you’re interested, here’s what I’ve found:
Firstly, what is arthritis?
Arthritis is basically joint pain or joint disease. Symptoms include swelling, stiffness, reduced range of motion, inflammation and pain in your joints which typically worsens with age. And sadly, there isn’t a cure.
There are two main types of arthritis – osteoarthritis and rheumatoid arthritis.
Osteoarthritis is basically owing to cartilage wear and tear which results in your bones rubbing together causing inflammation and pain.
Rheumatoid arthritis is an autoimmune disease/chronic inflammatory disorder that occurs when your body attacks healthy joint tissue.
While sadly there isn’t a cure for arthritis, physiotherapy and medication can help to slow down the progression. But as I’m not a doctor, I won’t go into those things (please consult with your own physician). Instead, I will focus on what we can do for ourselves to help our bodies fight inflammation and thereby lessen pain.
10 great ways to help ease the pain caused by arthritis
According to Healthline and Arthritis Foundation, there are a few ways you can get relief from arthritis:
- Manage your weight because extra weight puts more pressure on your joints.
- Acupuncture can improve blood flow and activate your body’s natural painkillers. Essentially it restores balance to your body, allowing your body to release endorphins which reduce inflammation pain.
- Massage could help to ease joint pain and possibly even improve your range of motion.
- Exercising has shown to help – especially low-impact exercises like tai chi, yoga, walking, cycling and swimming – because it strengthens your muscles around your joints, keeps your joints supple, improves stiffness and reduces stress.
- Hot or cold therapy has been used to alleviate pain too. For example, a hot bath/shower, a heating pad or electric blanket, or a gel ice pack.
- It’s also been suggested that meditation, breathing and relaxation techniques, and mindfulness could help to reduce stress and thereby ease joint pain. (Worth a try?)
- Eat a healthy diet, for example, foods rich in vitamin D and fish oil and a plant-based diet rich in antioxidants. Turmeric also has antioxidant and anti-inflammatory properties and may help with the pain.
- Herbal supplements could also have a role to play in alleviating joint pain.
- Topical gels like Voltaren gel have also been used to help with joint pain. However, you would need to consult with your doctor when it comes to medications.
- Physical therapy could work on reducing the pressure around your joints and therapists could also recommend braces or splints or using a TENS machine to ease your pain. (Again, consult your doctor.)
Foods that help fight inflammation
- Omega-3-rich fish like salmon, tuna, mackerel and herring
- Edamame beans
- Extra-virgin olive oil
- Leafy green vegetables
- Broccoli
- Green tea (filled with antioxidants that reduce inflammation and slow cartilage damage)
- Citrus fruits
- Garlic helps to eliminate cartilage-damaging enzymes
- Nuts especially walnuts
- Ginger
- Berries
- Spinach
- Grapes
- Cherries
Supplements to ease pain caused by arthritis
*Check with your doctor before taking any of these supplements as these could cause side effects and react with other medications.
- Fish Oil
- Glucosamine and Chondroitin
- Vitamin D
- Methylsulfonylmethane (MSM)
- Pycnogenol
- S-Adenosyl-L-methionine (SAMe)
- Boswellia serrata
- Curcumin (from turmeric root)
- Avocado/Soybean Unsaponifiables (ASU)
- Willow bark
- Undenatured type II collagen (UC-II)
The bottom line is that treatment might have to be a multi-pronged approach – medication, exercise, physical treatments and lifestyle adjustments.
And if you want some instant relief that you can do daily, here are some hand exercises that might help: 7 Hand Exercises to Ease Arthritis Pain.
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