These remedies are not tricks or off-the-wall treatments but simple, common sense, natural or over-the-counter treatments that can reduce some symptoms of arthritis.
For example, one of the best ways to relieve pain – both arthritis pain and body pain in general – is to get enough sleep. Those who suffer from chronic pain often have trouble sleeping, and the lack of sleep can contribute to stress, anxiety and increased muscle pain – creating a vicious cycle.
Get a Better Night’s Sleep
Some arthritis patients may be able to improve their sleep through natural methods. Making the bedroom more comfortable will help: make sure the room is dark and cool, and try to remove distractions such as the television, laptop computer, or even pets that sleep in the bed and may create a disturbance in the night. Try to make the bedroom an oasis of sleep and use it for sleeping only.
Drinking warm milk before bed can actually promote sleep. Heating the milk releases tryptophan, a naturally occurring chemical that helps people sleep. Bananas and turkey also contain tryptophan, and many health food stores sell tryptophan supplements. Of course, anyone looking for help getting to sleep – including arthritis patients – should ask a doctor before taking any supplements or vitamins, in case they may interact with other medications.
Reducing Stress
Chronic pain from arthritis often leads to both mental and physical stress – both of which disturb sleep and help contribute to that vicious cycle of pain and wakefulness. One simple “home remedy” that can reduce both stress and insomnia is progressive muscle relaxation. This is one of several well-known relaxation techniques that can break the cycle of pain and stress.
To relax at bedtime, the patient should lie in bed in a comfortable position, with the lights off and the room cool and quiet. Breathing slowly and regularly, concentrate on tightening then relaxing first the muscles of the toes on both feet, then the arches of the feet, moving up to the calves, etc. With each set of muscles, tighten or flex them gently then concentrate on letting them relax while breathing out. Repeat with each set of muscles two or three times, moving up the body slowly and gradually.
This relaxing ritual will often cause the person to drop off to sleep, but even during the day, practicing muscle relaxation can help relieve stress. At the office, for example, one can tighten and relax the shoulder muscles and do a few sets of neck rolls and ankle pumps just to get the blood flowing and concentrate on the body for a few moments.
Add Exercise to Each Day's Routine
Another way to reduce stress and improve one’s sleep is to get enough exercise. Many people with arthritis find it hard to exercise or worry that it will damage their joints. It is certainly crucial to ask a doctor before beginning any new exercise routine, especially for a person with arthritis or someone who has been sedentary for a long while.
With a doctor’s approval, however, regular, moderate exercise can greatly benefit arthritis symptoms. A doctor may even be able to suggest specific exercises or recommend a physical therapist to devise a personalized routine. Exercise strengthens the muscles, which helps take the stress off of joints and protect joints from further damage. Cardiovascular exercise helps increase the blood supply to bones and muscles, which relieves pain. It helps to maintain a healthy body weight, which also takes some of the strain off of weight-bearing joints. And regular exercise has been shown to improve mood, decrease anxiety and depression, reduce insomnia and relieve stress.
Over-the-Counter and Home Remedies
Arthritis patients likely have several treatments for arthritis pain and swelling around the house. Two old standbys are ice and heat. With a doctor’s advice, arthritis patients can experiment with which treatment works best for them. For many, elevating the feet and putting ice on ankles or knees can relieve pain and swelling. An inexpensive and effective “ice pack” is a bag of frozen corn or peas, which wraps very effectively around most joints.
For others, heat is a more comforting option. Use a heating pad on the lowest setting or an inexpensive microwavable heat pack or pillow. Whether using heat or ice, don’t leave it on too long, and be sure to check the skin for any discoloration afterward. Many arthritis patients have sensitive skin or loss of sensation in some areas that leave them vulnerable to burns.
Several over-the-counter arthritis creams, such as capsaicin-based creams, have been shown to work quite well in temporarily relieving pain. These creams contain the same ingredient as hot peppers. They irritate the skin slightly, “distracting” the nerves of nearby joints and helping to reduce the sensation of pain for a short time. Creams and ointments of this type do not cure or relieve arthritis, but they can help with the pain.
And though many claims have been made about the effectiveness of various herbs, vitamins, minerals and dietary supplements, one combination in particular has been studied in double-blind research trials and shown to be effective. Glucosamine and chondroitin have been proven in several peer-reviewed studies to relieve the pain of osteoarthritis. For more information on glucosamine and other supplements, visit the Arthritis Foundation website, which offers a wealth of information on proven remedies as well as those that remain unproven.
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