Joint Health: Tips for Keeping Your Joints in Top Shape

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To prevent osteoarthritis in hands and knees, consuming vegetables high in vitamin K, such as kale, broccoli, and spinach, is recommended. Arthritis Research UK suggests capsaicin cream or gel made from chili peppers as an effective treatment for reducing pain and joint soreness caused by osteoarthritis. Phytodolor, a German herbal preparation, and S-adenosylmethionine (SAMe) supplement can also ease joint pain. Fish oil supplements or consuming oily seafood like salmon, mackerel, and sardines can help with joint discomfort caused by rheumatoid arthritis.

However, supplements like antler velvet, black currant seed oil, feverfew, flaxseed oil, green-lipped mussels, selenium, and antioxidant vitamins A, C, and E have not been scientifically proven to treat arthritis. Acupuncture and using magnets and copper wristbands have also been reported as helpful by some individuals with arthritis. Allium family foods like garlic, onions, and leeks may lower the incidence of osteoarthritis of the hip, particularly in women. Garlic has a chemical that seems to prevent enzymes from breaking down cartilage.

Consume a lot of green vegetables

If you worry about getting osteoarthritis in your hands or knees, eating foods that are high in vitamin K may be a good idea. Researchers looked at around 700 persons with an average age of 65 and found that those who ate more vitamin K were less likely to have this illness. Vegetables in the cabbage family, such kale, broccoli, and Brussels sprouts, are some of the greatest places to get vitamin K. Spinach and watercress are additional good places to get this crucial component. By eating these foods, you can help make sure that your body gets the vitamins and minerals it needs to keep your bones and joints strong and healthy. So, think about adding some vitamin K-rich vegetables to your next meal and start feeling better about your health and wellness in general.

Try what actually works

If you are one of the millions of people who have had joint discomfort, you know how hard it can be to move around. This is why you should look into all of your alternatives, including complementary and alternative medicine. But there are so many different ways to treat it that it can be hard to determine which ones work. Arthritis Research UK has now put out a paper that sheds some light on the subject.

  • Capsaicin gel or cream, which is manufactured from chili peppers, is one of the most promising treatments for osteoarthritis. In tests, this potent medicine was the only one to get a perfect score of five points for how well it worked. The paper says that capsaicin was four times better than a fake gel at decreasing pain and joint soreness. Capsaicin can help people with osteoarthritis feel much better by reducing the amount of Substance P in their nerves. Substance P is a chemical that sends pain signals.
  • If you want to try something more natural, you may try Phytodolor, a German herbal preparation that is sold in some pharmacies as a tincture. This treatment has been demonstrated to help people with osteoarthritis move their joints better and feel less pain.
  • S-adenosylmethionine (SAMe) is something more that people with osteoarthritis might want to think about. This nutritional supplement helps the body make joint cartilage and can ease pain as well as painkillers like ibuprofen.
  • Lastly, fish oil supplements may be the answer you’ve been looking for if you have rheumatoid arthritis. These supplements, which are high in omega-3 fatty acids, can help with joint discomfort, stiffness in the morning, and tiredness. They also make up the building blocks that are used to make prostaglandins, which are molecules in the blood that stop inflammation. You can get all the benefits of omega-3s without taking supplements if you eat a lot of oily seafood like salmon, mackerel, and sardines.

Why not try something new?


Even though there are a lot of complementary and alternative treatments for arthritis, not all of them have been established by science. There is no scientific evidence that supplements and traditional medicines such antler velvet, black currant seed oil, feverfew, flaxseed oil, green-lipped mussels, selenium, and antioxidant vitamins A, C, and E can help treat arthritis. If you are thinking about utilizing any of these treatments, you should talk to your doctor first.

That yet, many persons with arthritis have indicated that magnets and copper wristbands help them feel less pain. Even though there isn’t much science to back up these claims, they are usually thought to be safe and may be worth a shot.

A separate class of alternative pain treatment devices is represented by PEMF (Pulsed electromagnetic field therapy) and non-invasive radiation that can penetrate deep into the issues causing no discomfort yet having quick and lasting therapy effect. One of such devices was developed by a group of scientists from Sensonica company and is called Sensonica┬« Vega. It is classified as a wellness and helps to relieve pain without medicine. The device is safe for home and field use.  

Acupuncture is another treatment that has become more popular among people with arthritis. Fine needles are put into the skin for this method, which has been demonstrated to help reduce the discomfort and swelling caused by arthritis. If you want to try acupuncture, make sure to choose someone who is licensed and has a lot of experience.

Consume more garlic

Recent research suggests that eating a lot of allium family foods, such garlic, onions, and leeks, may lower the incidence of osteoarthritis of the hip, especially in women. In the study, the diets of 1,000 female twins and X-rays of their hips, knees, and spine were looked at together. People who ate a nutritious diet with a lot of allium vegetables showed decreased signs of osteoarthritis in the hip joint starting early. This may be because garlic has a chemical that seems to stop enzymes from breaking down cartilage.

If you worry that eating garlic will give you bad breath, chewing on some fresh parsley will help mask the smell. Adding more allium vegetables to your diet is an easy and delightful method to possibly lower your risk of getting osteoarthritis, especially in the hip joint.

Continue your fitness regimen

Here are some ideas from the Arthritis Foundation for those with aching joints who want to exercise:

  • People with arthritis can get a lot out of swimming, because the buoyancy of the water makes it simpler to move your joints. Researchers have found that it makes you more flexible and lessens pain. You may also see if your local pool offers aqua-aerobic classes. In these classes, you work out in the water without swimming.
  • Walking is also good for your muscles, bones, and joints since it strengthens them. It’s best to start off slowly and progressively go farther. Try walking up and down some hills as well.
  • Cycling can help you get in shape and increase knee strength, but don’t try to do too much, especially if your knees hurt. If cycling makes your knees hurt worse, you might want to try another form of exercise.
  • People with arthritis should work out in the gym in a low-impact way. Instead of high-impact aerobics, choose low-impact classes like general exercise and yoga. Start with a low weight and do a lot of slow repetitions when lifting weights. If your joints hurt, don’t jog because it could hurt them more.

Staying active can help you feel less stiff, move around better, strengthen your muscles and bones, and even help you lose weight, which puts less pressure on your joints. Always pay attention to your body and talk to your doctor before starting a new workout plan.

Avoid clenching your fingers

In spite of what most people think, cracking your knuckles over and over does not lead to arthritis. But it can make your grasp weaker and cause your joints to swell, so it’s best not to do it. When you extend the joint, nitrogen bubbles form in the fluid around the joint, which makes the sound. This is like how bubbles form in a bottle of soda when the cap is taken off and the pressure inside drops. As the stretching goes on, the pressure reduces even more, which causes the bubbles to pop and make the cracking sound.

Take a fresh look at gout

If you think you might have gout but the conventional tests, which include taking fluid from your joints with a syringe and looking at it, come up negative, you might want to talk to your doctor about getting a CT scan. Gout happens when the body can’t get rid of all the extra uric acid it makes and gets from breaking down food. This causes painful crystals of uric acid to build up in the joints. A US study indicated that CT scans can help confirm a diagnosis, especially for people with the most severe form of the condition. This innovative way of figuring out what’s wrong can also help when joint fluid can’t be taken for some reason.

Maintain a healthy heart

If you have rheumatoid arthritis (RA), like millions of other individuals, it is very important that you put a healthy heart at the top of your list. This illness can cause inflammation, which can hurt not only your joints but also your blood vessels and make you more likely to have a heart attack. In fact, research reveals that people with RA are more prone to have “silent” heart attacks that might not be discovered if they don’t get medical help very once.

Even though newer medications for RA have been found to lessen the risk of heart problems, you should still visit a doctor right away if you have chest pains or pain that goes down your left arm. You can lower your risk of major heart problems and live a healthier life with RA if you take care of your heart and see a doctor when you need to. So make a heart-healthy lifestyle a top priority right now and take control of your health.




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