Natural Pain Relief for Osteoarthritis: Improved Function with Exercise and Diet

Osteoarthritis is a common joint problem experienced more commonly in middle aged and elderly people but also in some younger people. The natural cushioning effect of the cartilage and joint fluids becomes diminished over time to the point where the bones of the joint grind against each other causing pain and further degeneration of the joint leading to chronic disease. In the past, sufferers of osteoarthritis have relied on pain relief medications until the loss of function in the joint becomes such that a surgical joint replacement is performed. However management with exercise and diet are proven ways to improve function and reduce the requirement for joint replacement in the future. The Arthritis Foundation offers the latest information on research relating to osteoarthritis management. The following advice will not only improve the symptoms of osteoarthritis but also has benefits for health in general which may well lead to a reduction in the development of other health problems.

Exercise
For many people the pain and loss of function becomes unmanageable to the point where they are reluctant to exercise. However even mild exercise will help with pain relief and mobility almost immediately as well as reduce the frequency and severity of attacks. Many also believe that exercise places additional stress on the joint and so avoid physical activity, but exercise effects neither the development nor progression of osteoarthritis according to a research study described by the Arthritis Foundation. My own personal experience with osteoarthritis supports this information. While it feels painful to exercise, the pain only worsens without adequate movement.

Eat Your Greens
Boost your vitamin K intake. Scientists have shown that people with lower levels of vitamin K have more severe osteoarthritis symptoms than those with higher vitamin K levels. Vitamin K can be obtained by consuming green leafy vegetables like broccoli, spinach, lettuce, kale and asparagus, as well as some oils like olive, soy and canola.

Maintain a Healthy Weight
Obesity also contributes to more severe osteoarthritis so maintain a healthy weight to prevent progression of joint degeneration. There are weight loss diets that also optimise essential body functions like immunity and elimination of toxins which helps to improve chronic diseases like osteoarthritis. Two published diets that might help are The Liver Cleansing Diet by Sandra Cabot, and Live Right 4 Your Type by Peter D'Adamo. Personally, the liver cleansing diet works for me. After a few weeks of detoxing and dropping a bit of weight, the bouts of arthritis are less severe and less frequent.

Herbal and Nutrient Remedies
Extracts from herbs like Boswellia serrata have been found to possess anti-inflammatory properties. This particular extract, 5-Loxin, was trialled with success in a group of osteoarthritis sufferers. Administration of 250mg per day may reduce pain after just one week. Although this study was funded by the same company which manufactures 5-Loxin it has the approval of the Arthritis Foundation.

Glucosamine seems to diminish pain associated with osteoarthritis, but even more importantly it is reported to actually improve the structure of the joint affected. This compound is necessary for building healthy connective tissue including cartilage to provide adequate cushioning for the joint. 1500mg per day is the most commonly required dose but it may take up to a month to notice the beneficial effects. Liquid glucosamine may be absorbed more rapidly than the tablets. A glucosamine/chondroitin complex may provide additional improvements to joint structure. Again my own personal experience is that I have achieved pain relief and have been able to resume jogging after about 6 weeks of taking 1500mg per day.

Fish oil capsules may also be beneficial for pain relief in osteoarthritis although up to 4000mg a day may be required. Since any oil is high in calories, adjustments to reduce other types of fat intake may be necessary. The connection of fish oil to a reduction in pain and inflammation is believed to be due to the omega 3 fatty acids. Even though the link to amelioration of osteoarthritis seems to be a little more debatable than glucosamine, there are certainly other health benefits attributable to fish oil such as prevention of cardiovascular disease, increased immune function and even reduction of acne due to its inhibitory effect on androgens which are a known hormonal cause of acne.

Osteoarthritis may be a chronic disease but that doesn't mean you have to allow it to take over your life. Try some or all of these suggestions for achieving natural pain relief, preventing progression of osteoarthritis and improve your health and vitality overall by paying attention to exercise and diet. Keep an eye on the Arthritis Foundation website for emerging information and treatments.