Joint inflammation can accompany a wide variety of health conditions, including arthritis, gout and lumbar spinal stenosis. (1) Inflammation is an immune response, but it can become a problem itself when it becomes continuous. With inflammation, you can experience redness, pain, swelling and other sensations that are uncomfortable and can greatly affect your quality of life. Our 5 best home remedies, including lifestyle changes, will help you combat inflammation and its uncomfortable symptoms without the use of drugs. You simply have to look for common items you probably already have in your home or make changes to your lifestyle.
1. Add Omega-3 Fatty Acids to Your Diet
You may have heard of the amazing health benefits of omega-3 fatty acids, and one is that they help fight inflammation in your body. You can obtain them through your diet with cold-water fish, which includes tuna, lake trout, sturgeon and salmon. You also need to have the right balance between omega-3 and omega-6 acids, with higher levels of omega-3. Many Americans consume too many omega-6 fatty acids without getting enough omega-3 fatty acids, contributing to inflammation. Try to eat more omega-3 acids over omega-6 acids, which you get through foods like meat, eggs and oils like sunflower, soybean, safflower, corn and cottonseed. These are included in many processed and fried foods, so they are easy to eat in an unhealthy American diet. (2)
2. Limit Certain Foods in Your Diet
Your body naturally creates uric acid with the help of purines in the liver. In general, uric acid leaves your body through urine, and intestinal bacteria break the rest down, so it’s not a problem. However, when you have too much uric acid in your system, it can create salt crystals, known as monosodium urate, which form in the joints and cause inflammation. Reducing the amount of purine you take in through your diet can help prevent this from happening and help reduce inflammation in your joints. This includes cutting back on or eliminating meats like beef, lamb, pork and organ meats; alcohol; purine-rich seafood like sardines ; fruit juice and high-fructose corn syrup. (3)
3. Exercise to Reduce Joint Inflammation
A study in Current Pharmaceutical Design shows that exercising regularly can reduce inflammation. Researchers do not fully understand how exercise affects inflammation, but one of the reasons is that it helps the body make more anti-inflammatory proteins, which are called chemokines and cytokines. (4) In addition, exercise can help you control your weight, which can be helpful in keeping uric acid amounts under control. (3)
4. Eat a Healthy Diet
When you include many healthy foods in your diet and reduce or eliminate unhealthy foods, this lifestyle change can fight inflammation. This means that you should mostly eat healthy foods like fruit, vegetables, whole grains, beans, nuts and other plant-based foods, as well as omega-3-rich fish and lean poultry. High-fiber foods can also greatly help inflammation. However, be aware that some of these foods, such as whole grains and fruit, can sometimes trigger inflammation on a personal basis, so you should know your individual triggers. Overall, you should consume much more of this type of food than unhealthy food that contains high amounts of sugar and saturated fat, including fast food and processed food, which contribute to inflammation. Just as with exercise, a healthier diet can also help you control your weight, which helps reduce inflammation. (2)
5. Eat to Flush Uric Acid from Your Body
Certain foods can help lower some of the uric acid levels in your body, thus preventing or reducing joint inflammation. It can help if you obtain the nutrients vitamin C and folic acid naturally through your diet. Vitamin C is found in much more than citrus fruit; you can also obtain it through fruits and vegetables like kiwi, cantaloupe, red cabbage, broccoli, peppers and other produce. You can get folic acid, which is a B vitamin, through citrus fruit, dark green leafy vegetables and legumes. Also, taking in a lot of water can flush some of the uric acid out of your system. (3)
Additionally, herbs can have a profound effect on joint pain associated with inflammation check out these top 5 from mind body green.com:
1. Burdock Root (Arctium lappa or Arcticum minus):
One of the greatest things you can do for pain, joint or otherwise, is increase your intake of essential fatty acids. Burdock contains fatty oils which (along with its sterols and tannins) contribute to burdock’s reputation as an anti-inflammatory. You can eat burdock root in stir-fries (very popular in Asian cuisine, by the way), make a decoction (To do so: chop 2 tablespoons of fresh burdock root—if you do not have the fresh root available you may use 2 teaspoons of dried root as an alternative. Add the root to the boiling water and allow to simmer for 10 minutes then turn off the heat. Strain and drink while still warm—3-4 cups a day is ideal), or take the herb in capsule form (follow dosage directions, but remember, these are for a 150lb adult—calculate the appropriate dose using your own weight).
2. Flax ( Linum usitatissimum):
Flaxseed is one of the best vegan sources of Omega-3 (ALA), which is so important to a strong immune system and for fighting inflammation (the vegan bit is important because animal fats often lead to inflammation in arthritis sufferers). Try to include two tablespoons of flaxseeds or flaxseed oil in your daily diet. Note: do not heat or cook seeds or oil. Also, if you suffer from a digestive condition such as Irritable Bowel Syndrome (IBS), use the oil rather than the seeds—they could irritate your condition.
3. Turmeric (Curcuma longa):
Turmeric is an extremely effective anti-inflammatory herb, and thus an effective pain reliever. It contains at least two chemicals (curcumin and curcuminoids) which decrease inflammation (and are very much like the oft-prescribed non-steroidal anti-inflammatory drugs, or NSAIDs). Incidentally, this anti-inflammatory effect is also why turmeric is often recommended for treatment of cancer, cataracts and Alzheimer’s.
While you can totally add this spice to your daily diet, you will need to take turmeric in supplement form in order to experience the full medicinal benefits. When cooking, try adding black pepper or dried ginger to help activate turmeric. The herb can also be applied topically to relieve pain.
4. Nettles (Urtica dioica):
Yup. If you’ve read my other articles, then you know that nettles is an
herb with mad-skills incredible for pretty much anything. Nettles are insanely good for you, containing protein, calcium, phosphorus, iron, magnesium, beta-carotene, along with vitamins A,C, D, and B complex, all in a form that is easy for the body to use.
Stinging nettle is a wicked herb for those with all types of arthritis and gout. Its anti-inflammatory amazing-ness combined with its minerals (boron, calcium, magnesium and silicon) ease pain while helping to build strong bones. While NSAIDs are often a necessary evil for most with arthritis, using nettle may help you to decrease the amount you need to take. (Herbalists’ disclaimer: ALWAYS discuss herbal supplementation and prescription decreases with your physician). Nettle leaf tea (a cup or more daily) relieves and prevents water retention and inflammation and nourishes the kidneys and adrenals.
A side note: many arthritis sufferers have found that striking the inflamed joint with a fresh cutting from a nettle plant helps relieve joint pain (the stinging part of the nettles draws blood to the joint, relieving pain and inflammation). I know this sounds like a nutty treatment, but the brave amongst you can give it a try.
5. Licorice (Glycyrrhiza glabra):
Licorice acts much like your body’s own natural corticosteroids (which reduce inflammation). Licorice decreases free radicals at the site of inflammation and inhibits the enzyme production that’s involved in the inflammatory process. Glycyrrhizin is the component in licorice which blocks and relieves inflammation. It also supports the body’s release of cortisol (which suppresses the immune system, easing the pain and occurrence of arthritis), but it also inhibits some of the side effects of cortisol (such as adrenal fatigue and anxiety). Use in supplement form or as a tea.
Please note: Licorice is not a good remedy for those with blood pressure issues. People who regularly take large amounts of licorice (20 grams/day or more) may experience serious side effects such as headache, high blood pressure, and heart problems. If you already have high blood pressure, heart or kidney disease, or low potassium (hypokalemia), please avoid the herb altogether.
Source:
(1) http://www.rxlist.com
(2) http://www.arthritistoday.org
(3) http://umm.edu
(4) http://www.ncbi.nlm.nih.gov
http://www.mindbodygreen.com/0-4815/5-Herbs-for-Arthritis-Joint-Pain.html
