Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats, such as those that the Mediterranean diet includes, can help people living with osteoarthritis to maintain a healthy weight. This will help to ease symptoms, such as pain and swelling.
Alternating between hot and cold therapies can help soothe pain and control inflammation. Cold therapy reduces inflammation, while hot therapy stimulates blood flow and relaxes your muscles.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
An anti-inflammatory eating pattern over the years may cut your risk of gout by as much as 60%, says McCormick. A steady diet of anti-inflammatory foods may also help to reduce joint pain for people living with osteoarthritis and potentially slow the progression of damage.
The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain.
Staying hydrated is vital when you live with arthritis. Hydration is key for flushing toxins out of your body, which can help fight inflammation, and well-hydrated cartilage reduces the rate of friction between bones, meaning you can move more easily.
Research shows diclofenac is the strongest and most effective non-steroidal anti-inflammatory medicine available.10 Diclofenec is sold under the prescription brand names Cambia, Cataflam, Zipsor, and Zorvolex. It is also available as a topical gel, Voltaren, which is available over the counter.
High-Intensity Exercises – For those with knee osteoarthritis, high-intensity exercises such as sports and deep lunges can exacerbate the condition.
There is growing evidence to show one of the best ways to reduce inflammation is by choosing more anti-inflammatory foods and less of the pro-inflammatory foods. This means consuming less added sugar, less alcohol and caffeine, less processed meats, and less refined carbs.
Staying hydrated helps reduce inflammation, which can help manage pain. Drinking enough water decreases the function of chemical messengers that typically contribute to inflammation.
How much: Recommended dietary allowance (RDA) = 420 milligrams (mg) daily for men 31 and older; 320 mg for women. For best absorption, choose magnesium orotate, oxide or citrate. Too much: Tolerable upper limit (UL) = 350 mg.
People with arthritis may also benefit from magnesium. Having enough magnesium in your body is needed for bone density and bone development.
Maintaining adequate vitamin B12 concentrations may lower inflammation-induced cardiometabolic risk in the Saudi adult population.
Citrus fruits cause inflammation
Some people believe that they should avoid citrus fruits because the acidity is inflammatory.
Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.