Recently, a study published in the journal Rheumatology and carried out by the British University of Surrey, based on 68 previous studies which linked diet and pain linked to osteoarthritis, lifted the veil on some valuable secrets for dealing with it. Indeed, this chronic illness can be very difficult to live with, but adopting three simple habits could make all the difference by significantly reducing painful sensations (painful stiffness, swelling, etc.) in the hips, knees, etc. Let us list them for you. secrets of this winning trio which are very useful when we know that around 10 million people suffer from it in France.
In addition, discover natural remedies to effectively relieve osteoarthritis, grandmother’s style.
1) As part of a balanced and varied diet, don’t forget to stock up on good fats.
Eating good fats is excellent for painful joints and for heart health. You can particularly count on food supplements based on fish oil for a good dose ofessential fatty acids (omega-3, 6 and 9). It is never a good idea to overuse omega-6 which can act negatively on pain instead of calming it if consumed in excess (for example with sunflower oil). On the other hand, you can go for it and overdo it on foods rich in omega-3 which are great for pain. Head for flaxseeds, nuts, fatty fish and even rapeseed oil… organic if possible!
2) We take care of our vitamin K consumption
Still as part of a healthy and varied diet, the consumption of fruits and vegetables is in itself very important for achieving good bone health thanks to vitamins and minerals as well as in the reduction of free radicals causing part of inflammation. But according to the study, the Vitamin K plays a key role in reducing joint pain by promoting bone growth and repair. It therefore also helps keep osteoarthritis at bay. It is found in green vegetables (asparagus, parsley, spinach, etc.), in cruciferous vegetables (broccoli, cauliflower, rutabaga, radishes, turnips, etc.) as well as in citrus fruits, berries and red fruits.
3) And we don’t neglect practicing sport and losing weight in cases of osteoarthritis!
Eat well is not enough to take care of your joints and regular physical activity helps protect them while monitoring your weight. For Ali Mobasheri, professor of musculoskeletal physiology at the University of Surrey, “ Lifestyle should also be considered when trying to reduce osteoarthritis pain. Patients cannot expect miracles from dietary interventions if they are overweight ».
With their study, the specialists have in fact demonstrated that a weight loss played a major role in reducing pain. Being overweight also increases the chances of having osteoarthritis and can worsen osteoarthritis symptoms by putting additional pressure on the joints. Maintaining a healthy weight or losing weight if necessary can reduce pain and improve mobility.
Which sports should you turn to? According to this meta-analysis, muscle strengthening, stretching and aerobic exercises can help strengthen muscles around joints, improve flexibility and reduce pain. THE low impact exercises such as swimming, cycling and walking are particularly beneficial here.
Little extra tips against osteoarthritis
In addition to the lessons to be learned from this study, here are some good reflexes and tips to put in place to silence joint pain without any problems.
Some basic tips
Applying heat can help relax muscles and relieve joint stiffnesswhile the application of cold can reduce inflammation and numb pain. Hot compresses, heating pads, hot baths and ice packs can be helpful.
The Stress can also make osteoarthritis symptoms worse.. Practicing relaxation techniques such as meditation, yoga, deep breathing, or cognitive behavioral therapy can help reduce stress and improve pain management.
Massage against osteoarthritis
Otherwise, the massage the muscles around the affected joints can help reduce pain, improve blood circulation and promote relaxation. A massage professional or the use of a massage device can be beneficial here. However, certain essential oils such as lemon eucalyptus essential oil, wintergreen essential oil, peppermint essential oil and lavender essential oil can also be used in massage. to relieve pain and promote muscle relaxation. However, it is important to use them with caution diluting them properly in vegetable oil and checking for potential allergies.
Plants for natural relief
Finally, in the form of food supplements or herbal teas, certain plants have beneficial properties in the management of osteoarthritis symptoms. Turmeric (among other pain-relieving spices), known for its anti-inflammatory and antioxidant effects thanks to curcumin, can reduce joint pain and swelling. Ginger also has anti-inflammatory properties and can relieve stiffness and improve mobility. The boswelliaextracted from the Boswellia serrata tree, is known for its anti-inflammatory properties, which can reduce pain and improve joint function. Harpagophytum (or devil’s claw) traditionally used to relieve joint pain and inflammation. Consider consulting a healthcare professional to determine appropriate doses and avoid drug interactions.