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Effective All-Natural Arthritis Treatments

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Arthritis is a common health condition that causes swelling in the joints, and it can be uncomfortable living with the pain that often arises with arthritis. While there's a number of medications available that can treat this condition, you and your doctor may decide that it could be helpful to pursue other more natural treatment options to see how well they can relieve your pain. As you work with your doctor to determine the treatment protocol that works best for your needs and individual situation, learn more about the natural options available and how they work to see if there's one (or several) you may want to try out.

Losing Weight

Losing weight is important for improving your overall health, and it can help lessen your risk of developing a number of health conditions, too. When you have arthritis, shedding some extra pounds can also reduce your symptoms. The more weight you carry, the more stress it can place on your joints — and the more pain it can create as a result. The Arthritis Foundation notes that losing 10–20% of your current body weight can improve pain, function and quality of life when you have arthritis.

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Part of this has to do with the fact that dropping extra pounds puts less pressure on your joints — every pound you lose equates to 4 fewer pounds of pressure on your knees, for example — but it also reduces inflammation overall around your body. Fat cells release chemicals that can cause your entire body to experience the swelling, pain and loss of function that are characteristic of widespread inflammation and of arthritis itself. With less fat on your body, you're less likely to create an environment in which your joints become more swollen, painful and difficult to move. Talk with your doctor about creating a weight-loss plan that best meets your needs.

Taking Supplements

Supplements have charted rough waters with their reputation due largely to the lack of regulation involved in their industry and the need for more research about how effective they can actually be. However, a number of trials have been conducted on natural supplements that are purported to help with arthritis, and the medical community is learning that some supplements are showing themselves to be promising treatment options for several different types of arthritis.

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Turmeric has been getting a lot of attention for its health benefits lately, and its role in alleviating arthritis symptoms is yet another way it can help. This bright orange spice contains a compound called curcumin, and this chemical can block inflammation-inducing enzymes and proteins all around your body. The result? A reduction in joint pain and swelling that rivals (and even surpasses) non-steroidal anti-inflammatory medications.

Indian frankincense, also called boswellia serrata, is an herbal extract that comes from a tree native to northern India and Pakistan. Like turmeric, this supplement has active ingredients that work to relieve inflammation and reduce pain. However, boswellia serrata may go a step further: The Arthritis Foundation reports that the extract, when used regularly, may also slow the loss of cartilage that results in extensive joint pain.

There's compelling evidence that wonderfully zesty ginger is also helpful for people who have arthritis. Studies have found that it may be as effective as ibuprofen at reducing pain for some people, and it may also work as well at limiting inflammation as some steroid drugs. While ginger itself can work, extracts of it are more commonly used for treatment — and they have the most research backing them.

Getting Exercise

It can sound counterintuitive to get active when your joints are feeling swollen and painful, but gentle exercise may help relieve some of your arthritis symptoms. This isn't exactly a treatment, but more of a lifestyle habit that can limit the amount of pain you feel over time.

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Exercise offers a number of benefits that can improve your health without further hurting your joints. For one, building muscle provides more support around your joints. That's because your muscles carry the weight and absorb the extra stress of your movements, taking some of that strain off your joints in the process. The stronger your muscles are, the better they are at doing this. Exercising regularly actually keeps your joints from getting stiff and painful, too, and it's also an effective way to manage your weight.

It's important that you keep things simple and low-impact, especially when you're getting started with a new exercise routine. The workouts you choose will ultimately depend on your current level of fitness and the degree to which your arthritis affects your life, which is why it's important to work with your doctor to determine what to include in your new regimen.

Exercises that incorporate gentle movements, such as tai chi, are ideal for easing your joints into new positions and for increasing your range of motion. Swimming and bicycling are also helpful because they allow your joints to make smooth movements while working out your cardiovascular system. Weight-training is great for strengthening your muscles, but remember to go easy — it's wise to get help from a trainer at first.

Using Heat and Cold Therapy

Heat and cold can both be highly effective at relieving some of your symptoms of arthritis, but it's important to know when each is most helpful. Heat can loosen up your muscles and help your joints move more smoothly, and it's also helpful to try before you work out or if you're experiencing a muscle spasm. Cold, on the other hand, is effective if you're experiencing an arthritis flare. It reduces swelling and inflammation and can help relieve pain. Some people also opt to switch between heat and cold therapies to achieve different effects.

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If you're warming up for a workout or you feel some stiffness in your affected joint, apply warm — not hot — heat to the area. If the joint is one that's closer to your skin, such as an elbow or finger joint, 15 to 20 minutes of heat should be enough for you to start seeing improvement. If the joint is deeper under tissue, such as a hip or shoulder, aim for at least 30 minutes of heat therapy. A hot water bottle or electric blanket can work well, but if you don't have either of these on hand, soaking the joint in the bath or shower is also effective

If your joint is already swollen and painful and your goal is to bring the swelling down, try cold therapy. Unlike heat therapy, you should apply a cold source for no longer than 20 minutes — although up to 10 applications a day is safe for cases of severe pain. Remember to never apply ice directly to your skin, as this can injure the tissues. A reusable cold pack or a frozen wet sponge in a plastic baggie are better alternatives that provide a gentler cooling sensation. Your doctor can advise you on using heat and cold therapies for the most beneficial effects possible.