Here are some simple home tips on regular exercise, balanced diet and proper sleep, that may help one reduce joint pain caused by Osteoarthritis.
Osteoarthritis (OA) is a very common inflammation of the skeletal intersections, especially the knee, hip, spine, and hand joints. Some simple home tips and lifestyle changes, with the advice of your doctor, can help you with this debilitating condition:
Low-impact aerobic exercises can bring significant relief to people with OA without bringing undue stress to bear on their skeletal muscles. Popular aerobic activities like walking, stationary and outdoor cycling, swimming and water pool therapy, golf, and yoga help deliver blood and oxygen from the heart and lungs to working muscles. This breaks down glucose in muscle cells and intestine, thus releasing energy. Please consult your doctor, to find out the best exercise regimen, that suits your fitness levels, medical condition and lifestyle.
Resistance training (strength training or weight training) involves working one’s muscle against a weight machine, resistance band, or even one’s own body weight to build the size, strength and capacity of skeletal muscles to perform short, high-intensity exercises without oxygen. Free weight exercises include the use of barbells and dumbbells to perform bench presses, rows, curls, extensions, and deadlifts. Horizontal presses, lateral pull-downs, cable biceps and triceps bars, chest presses, hanging leg raises and rowing machines are some popular weight machines. Elastic resistant bands made of latex often come in a set of five, color-coded based on their strength-levels, and are ideal for home use. Body weight is about working against one’s own body weight, the most common examples being push-ups, chin-ups and dips. Ensure that you take your doctor’s advice, to plan out the best training and exercise routine, that’s most safe and suitable for you.
A balanced diet that includes fruits and leafy vegetables, rich in carotenoid beta-cryptoxanthin, vitamin D, C, & K, and water; fish, rich in omega-3 fatty acids; whole grains; lean meats (“white meats”); and healthy fats can help patients with OA lose weight, improve cholesterol levels, and keep joint inflammation in check. Consult your doctor to discuss the diet plan that works best for you.
A good night’s sleep can help soothe aching joints and put people with OA at ease. Going to sleep at the same time every night, a warm shower an hour or so before bed, a few minutes of meditation, treating depression if any, visiting a mental health counsellor to curb negative thinking, using comfortable pillows, bedding and mattress, keeping the bedroom free of digital devices, and keeping it as dark and quiet as possible are some tips for getting sound sleep at night.
Applying a hot or cold pack to a joint or switching between hot and cold therapy can help relax muscles, relieve stiffness, and reduce inflammation. Nowadays, instant hot and cold packs are available, and they often come with attachment straps to hold them in place around joints.
Braces made of plastic, leather, or foam can reduce stress on an affected joint by shifting the weight away from it while lending support, improving gait, and reducing the risk of falling. Canes and orthotic insoles (“wedges”) slipped into shoes are some of the alternative OA-support devices.
Consult your doctor and/ or physician before you decide on any home remedies or therapies, to ensure your safety and for best results.
Some common drugs and medications for treating OA include pain relievers like acetaminophen, NSAIDs like diclofenac to address pain reduction, improving joint function, as well as supplements like glucosamine and SAMe to prevent cartilage breakdown and to enable joint lubrication.
Consult your doctor before you decide on any home remedies or medication, to ensure your safety and for best results with your current prescribed medication.
Above all, a positive mental outlook may be good for health. So it is important to spend time with people who can strengthen the mental fibre of the patient with their happy and life-affirming presence. People with OA must keep those people at bay whose conversations might only add to their misery. Always talk to your doctor before making any lifestyle changes to ensure the medicines, diet and exercises you embark on are safe and appropriate for you.
Simple home tips and lifestyle changes, like regular exercise, balanced diet, and proper sleep, can help provide relief and ease pain caused by osteoarthritis. Consult your doctor / physician before you decide on any home remedies or therapies, to ensure your safety and for best results.
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