With the promise of warmer weather just around the corner, it won’t be long before many of us think of resuming our outdoor activities. Whether dusting off your pedals or your pinking shears, physical activity brings with it enormous health benefits. But for those of us with some form of arthritis - an estimated 20% - pottering in the garden and other such activities may not be as enjoyable as they once were.
Arthritis is somewhat of an umbrella term and literally means ‘inflammation of the joints’.
As you grow older your body is often unable to replace new cartilage to counteract any loss, allowing insufficiently cushioned bones to rub together causing inflammation, pain and stiffness. Excessive sporting wear and tear, through running or cycling for example, can accelerate this process, and some forms of arthritis are hereditary. The good news is there are measures you can take to help reduce pain and stiffness.
Diet is important. Eating less of the foods that can increase inflammation and lots more of the anti-inflammatory foods that can help to reduce it, can help: reduce your intake of coffee, alcohol, fizzy drinks and foods made from refined white flour and white sugar, as these foods are known to promote unhealthy levels of inflammation.
Do eat lots of oily fish or plant oils, nuts and seeds, and plenty of fresh vegetables and berries; they are packed with nutrients and antioxidants that can help to reduce inflammation, and our spiky friend pineapple is worth singling out as it contains an anti-inflammatory enzyme called bromelain. Replace refined foods with brown rice, millet, barley, quinoa or buckwheat. These foods can be eaten in their whole form, or try the pastas, noodles, breads and crackers made from them in place of your usual choices.
Spice things up! Ginger has anti-inflammatory properties that are known to help relieve muscle soreness, menstrual cramps, headaches and arthritis. It is thought to relieve joint pain by blocking several enzymes that promote inflammation and discomfort, with one study concluding that ginger was able to reduce pain and stiffness in people with osteoarthritis by 40%!
Turmeric also has heaps of anti-inflammatory potential. It looks a lot like an orange version of its plant-cousin ginger, and like ginger is well-documented for its anti-inflammatory and antioxidant action in the body. This is due largely to a chemical compound called curcumin, which is thought to slow down the inflammatory pathways if used in the treatment of conditions such as arthritis. In order for curcumin to be effective, black pepper must be present to aid absorption and it’s difficult to get the amount needed of either ingredient from your diet alone, but a turmeric supplement can help.
Another popular choice for muscle and joint pain is Devil’s Claw, or Harpagophytum, a plant only found in the Kalahari Desert of South Africa. It has been used for many years to help reduce rheumatic, muscle and joint pain and studies suggest that long-term use of Devil’s Claw is not only safe, but may also lead to improvements in those with chronic lower back pain. Try A. Vogel’s Atrosan Devil’s Claw tablets.
For topical relief from inflammation you may wish to try Arnica. Arnica is well-known for its homeopathic use for bumps and bruises, but when used in its herbal form it can also help with pain and stiffness in joints and muscles, with research showing it may be just as effective as ibuprofen at reducing pain and stiffness in the fingers of osteoarthritis patients. Atrogel Arnica Gel contains herbal extracts of Arnica flowers and can help with muscular aches, pains and stiffness, sprains and bruising.
Finally, stay active. Regular, gentle exercise will help you maintain a healthy weight, which in turn lessens the stress you place on joints, helping to improve the pain of arthritis.
To find out more about joint pain, visit Shamini and her team at Naturaal Health, 128 Field End Road, Eastcote, HA5 1RJ, or call 02084291700.