Muscle and joint pain is a common occurrence for many, specifically in the elderly. If you suffer from arthritis or frequent joint and muscle pain, read on to discover the best 5 natural ways to achieve long-term relief.
1) Weight Loss
Excess weight on the body adds stress to the joints and muscles, thus intensifying and prolonging any pain experienced. If you are overweight, you may experience pain at common weight-bearing pressure points, such as the knees, hips, and feet.
As obesity is a chronic disease, bearing excess weight can also contribute to other inflammatory diseases, such as arthritis in the hands.
If you are particularly suffering from constant knee pain, consider losing some weight to alleviate some of this stress. Burning off a couple of pounds of fat can significantly reduce the pressure on your knees, thus lowering the likelihood of joint pain caused by excess force while you walk.
Ready to take the first step? Remember that weight loss is a gradual process that takes time. Slowly change poor dietary habits, and pick up some good ones on the way! Progress takes time – be patient, and you’ll be rewarded!
2) Magnesium Boost
Magnesium is a critical mineral required for a multitude of nerve and muscle-related reactions in the body. Poor magnesium levels in the body may extenuate muscle pain, arthritis, and inflammation. A magnesium deficiency can contribute to lower bone mineral density, and generally exasperate joint and muscle pain in the body. As magnesium and arthritis are linked, it is important to boost and maintain your levels. With proper intake, you may experience natural joint and muscle pain relief.
You can topically apply magnesium oil to the affected area, or bathe in magnesium chloride flakes to relieve stiff joints and muscles. Topical magnesium application can significantly increase your magnesium levels due to transdermal absorption of the mineral.
3) Hot and cold therapy
Treating muscle and joint pain with a heated pad or ice pack is very effective at providing quick, natural relief. It is important to differentiate between instances where you would use hot or cold therapy.
The frozen bag of peas is always the first thing we reach for when we suffer from acute injury, and there is a great reason behind this! Cold treatments can do wonders for swelling and inflammation, by reducing blood flow to the area thus calming down swelling around joints. Always keep an ice pack or a bag of frozen veggies in the freezer. When you want to use it, simply wrap the pack with a towel and place on the swollen area. Keep the ice pack on the area for a maximum of 15 minutes.
Heat therapy is commonly used to relax sore muscles and stiffness. It improves circulation in the area and supports flexibility. You can use dry heat or moist heat. Never use an extremely hot heating pad. Instead, aim for a warm temperature to provide relief and prevent burns and irritation.
4) Anti-inflammatory Diet
As arthritis is an inflammatory disease, it may be beneficial to follow an anti-inflammatory diet to relieve severe joint pain.
It is suggested that omega-3 fatty acids help reduce joint stiffness and muscle pain. Consume 2 servings of fatty fish a week, nuts, olive oil, lots of leafy greens, and add anti-inflammatory spices such as turmeric to your dishes. Remember, nothing works like magic. You need to be consistent, and follow a life-long healthy diet to help prevent inflammatory-related conditions.
Feel stiffness in your joints and muscles? It may be because you don’t move much. Time to get moving! Stretch those muscles out, and take baby steps to incorporate physical activity into your routine. Even if it is a 5-minute walk, a few stretching exercises, or a light swim, any movement can help maintain joint flexibility and prevent pain and stiffness.
To get over the nuisance of muscle and joint pain, switch up your daily routine and incorporate some of these natural tips. Remember that healthy habits take time to adapt to. Be patient, and you will notice the benefits. Always consult your doctor before making any changes.