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Diseases

Simple Lifestyle Adjustments Can Relieve Arthritis Pain

Strategic Insights

— 2 min read

People with arthritis are often told to consider making lifestyle changes as a way to alleviate their symptoms, but many are skeptical. However, experts agree that these changes can significantly improve quality of life for those suffering from the condition. With over 10 million people in the UK now living with arthritis, making these simple changes can make a big difference. From losing weight and giving up smoking to eating an anti-inflammatory diet and practicing mindfulness, doctors say that these lifestyle adjustments can reduce pain and slow the progression of the disease.

Key Takeaways:

  • Losing weight can relieve arthritis pain by reducing pressure on joints, particularly weight-bearing joints like the hips and knees. One study found that reaching a healthy BMI could reduce arthritis pain in the foot and ankle by as much as 43 per cent, and losing just 1lb of body fat could remove 4lb worth of pressure from your knee joints.
  • Giving up smoking is linked to increased inflammation, one of the main triggers of rheumatoid arthritis. Smoking can also decrease blood flow and oxygen to joints, accelerating deterioration and slowing down the body's ability to heal.
  • Eating an anti-inflammatory diet rich in oily fish, olive oil, vegetables, pulses, and wholegrains can provide omega-3 fatty acids, antioxidants, and other nutrients that support joint health.
  • Regular exercise, such as strength training, can reduce pain by as much as 30 per cent, improve blood flow, and increase muscle strength and stability.
  • Acupuncture, when used in combination with conventional medicine, can help patients reduce their dosage and the associated side effects, improving the quality of life for people with arthritis.
  • Massage can relieve tension and stiffness, improve blood flow, and ease inflammation and pain, with some evidence suggesting that a weekly or bi-weekly Swedish massage can help manage the pain of rheumatoid arthritis.
  • Heat and cold therapy, such as warm baths or ice packs, can provide short-term relief by improving blood flow and reducing muscle spasms or inflammation.
  • Practicing mindful meditation and stress-busting techniques, such as body-scan meditation, can reduce stress and improve sleep, supporting pain management.
  • Prioritizing sleep hygiene and getting quality sleep can ease arthritis pain and improve the ability to manage it.
  • Some herbal supplements, such as rosehip, devil's claw, ginger, and gingko, may have an anti-inflammatory effect, but must be used with caution and in consultation with a pharmacist.

Statistics:

  • One in six people in the UK lives with arthritis (Versus Arthritis).
  • Over 10 million people in the UK suffer from arthritis.
  • Losing weight can reduce arthritis pain by up to 43 per cent (study).
  • Losing just 1lb of body fat can remove 4lb worth of pressure from knee joints.
  • Regular exercise can reduce pain by as much as 30 per cent.
  • Acupuncture can help patients reduce their dosage and side effects.
  • Massage can relieve tension and stiffness and improve blood flow.
  • Up to 60 per cent of arthritis sufferers experience pain during the night (research).

Sources:

  • Versus Arthritis
  • Dr Wendy Holden, Arthritis Action's medical adviser
  • Nutritionist Bridget Benelam, British Nutrition Foundation
  • Daniel Elliott, clinic director, The London Acupuncture Clinic
  • Milena Kaler, nutritionist
  • Research studies and articles as cited.

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