22 science-backed natural home remedies for arthritis pain relief

Swimming has long been recommended as a good exercise for people with arthritis; the weightlessness reduces the impact on joints while the exercise and improved circulation can help you find joint pain relief. Studies have shown improved ability to perform everyday tasks and improved function with aquatic exercise. Ask your local health club, hospital, or swimming pool about classes specifically designed for people with arthritis.

The yellow spice found in curries and some mustards contains a powerful compound called curcumin, which inhibits enzymes and proteins that promote inflammation. Several studies have found that turmeric specifically reduces pain and swelling in arthritis patients. How to get some curcumin in your diet? Sprinkle ½ teaspoon on rice or in vegetables daily. Or keep some packets of turmeric-containing mustard in your pocket and break them out at lunchtime – it’s the perfect dose for arthritis pain relief.

Vitamin C not only helps produce collagen, a major component of joints, but sweeps the body of destructive free radicals, which are harmful to joints, and research is showing promise that it may help with arthritis. Spread out your intake throughout the day because your body doesn’t store vitamin C; rather, it takes what it needs from the bloodstream at any given time and flushes out the rest. This means a megadose in the morning doesn’t really do as much good. Sip citrus drinks or eat C-rich fruits and vegetables such as strawberries, melon or broccoli.

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Cloves contain an anti-inflammatory chemical called eugenol that interferes with a bodily process that triggers arthritis. In one animal study, eugenol prevented the release of COX-2, a protein that spurs inflammation (the same protein that COX-2 inhibitor drugs like Celebrex target). Cloves also contain antioxidants, which are important in slowing the cartilage and bone damage caused by arthritis. Aim for ½ to 1 teaspoon a day for joint pain relief.

Omega-3 fatty acids are excellent at relieving inflammation and soothing joints. Coldwater fish such as salmon and tuna are among the best dietary sources. But your body may need more omega-3s than you can consume from eating fish alone, so talk to your doctor about adding an omega-3 supplement. And always cook with olive oil over corn oil. Olive oil contains omega-3s and antioxidants that have been shown to reduce inflammation.

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Food allergies may play a role in autoimmune illnesses like RA. Researchers at the University of Oslo in Norway found that people with RA had higher levels of antibodies to cow’s milk, eggs, codfish and pork than people who didn’t have the condition. In one study, people with RA who followed a diet that eliminated common foods associated with allergies, such as grains (especially gluten-containing wheat products), nuts, milk and eggs for 10 to 18 days had significant improvement in symptoms. When they started eating these foods again, they felt worse. Other studies have found that corn, wheat, oranges, oats, rye, eggs, beef and coffee may also be problematic. Many of these foods help produce arachidonic acid, a body chemical linked to inflammation.

Listening to your favourite music can ease pain (it may raise levels of hormones that reduce your pain sensitivity). In one Cleveland Clinic Foundation study of people with back, neck, or joint pain, one group was given a playlist of relaxing tunes, a second group chose their own soundtrack, and a third didn’t get a musical prescription at all. The two music-listening groups had lower rates of arthritis pain, depression and disability than the non-music group, which experienced an increase in pain. The study also indicated that the kind of music you listen to doesn’t matter, as long as you like it. People who chose their own tunes experienced a greater reduction in pain, depression and disability than those who listened to generic relaxing music.

Applying crushed ginger to a painful join works along the same lines as capsaicin – elements in the plant can deplete the body’s stores of substance P, a brain chemical that carries pain messages to your central nervous system. One study of 56 people found that ginger eased symptoms in 55 percent of people with osteoarthritis and 74 percent of those with RA. To treat yourself, peel and finely mince an 8cm piece of fresh ginger. Mix it with just enough olive oil to form a paste, then apply it to the painful joint. Depending on where the pain is, you may need to wrap the paste in place with a gauze or a length of bandage. Leave in place for 10-15 minutes to allow the ginger to penetrate.

Going au naturel reduces the load on knee joints, minimising pain and disability from osteoarthritis by 12 percent compared to walking with shoes, according to a study of people with osteoarthritis. When you must don shoes, find footwear that mimics your natural arch and heel contour, but doesn’t lift up the heel, which puts more pressure on the joints. Orthotics are another option.

Spices such as cayenne pepper, ginger and turmeric contain compounds that reduce swelling and block a brain chemical that transmits pain signals. Look up some spicy Mexican, Indian and Thai recipes (or keep a bottle of hot sauce on the dinner table at all times). Pair them with foods that help reduce inflammation and pain for a meal that really reduces your arthritis pain.

Be aware of the subtle signs of hidden inflammation in the body.