Source: Chromatic Wellness Center May 31, 2024 In the United States, 1 in 4 people have reported arthritis (CDC, 2020), and an
even greater number experience generalized joint pain after an injury. Exercise can become challenging, and without regular movement, excess tissue may accumulate in the joints, leading to increased discomfort. Regular exercise can alleviate joint pain by enhancing bone density, flexibility, muscle strength, and reducing inflammation. Nonetheless, strength training isn't the sole method to bolster joint health. Here are some alternative approaches to consider.
1- Laser Light Therapy. While promoting the body’s natural capacity to heal itself, laser light therapy can target a specific area and significantly increase healing in a matter of minutes. Laser light therapy has been shown to reduce joint pain, tenderness, stiffness, redness, and persistent fatigue.
2- Keep it moving with low-impact exercises. Often, keeping your body in motion with little impact to the joints is the best way to strengthen the body. Some low-impact exercises include using only your own bodyweight in movements such as sit ups (core strength), push-ups (upper body strength), leg lifts (thigh and knee strength), and even simple stretches. Also, aquatic exercises are great for low-impact workouts.
3- Build muscle. Muscles are the intricate cushions that intertwine around your joints, protecting the joints from interacting in unwanted ways. Wherever joints may be sore, it may be due to a lack of protective tissues around that area. Take the time to do simple stretches and feel the muscles around problem areas and focus there.
4- Keep muscle. After a traumatic injury or just simply as we age, we tend to lose muscle mass. Regardless of strength training, it may be in your best interest to begin supplementing with ready-to-go protein shakes and glycine to provide the muscles with adequate nutrition to stay strong.
5- Consume foods for joint strength Mainly every food that is anti-oxidative (blueberries) or has anti-inflammatory properties (turmeric) is not only good for overall health but can significantly reduce joint pain. Some examples include foods with garlic, ginger, uncooked olive oil, and omega-3 fatty acids, such as salmon. If some of these are harder to find in your region, consider supplementation.
6- Consume drinks for joint strength. Incorporating anti-oxidative drinks can be a simple and effective way to relieve joint pain and inflammation. Consider options such as green tea, pomegranate juice, and coconut water.
7- Replace or exclude inflammatory food and drinks with nutritionally dense options. For example, replace instant coffee & powdered creamer with steeped coffee grounds and Half-and-Half. Or replace coffee altogether with black tea for extra polyphenols. Excluding instant foods and sugar-sweetened beverages helps cut out unwanted highly processed compounds; replacing them with more nutritionally-packed options will help reduce swelling around painful joints.
8-Assistive Devices. Some individuals should consider assistive devices, such as shoe inserts or braces for areas with discomfort. To some, this may seem like a literal and metaphorical crutch, yet in reality, alleviating some unwanted pain for even a few hours a day can significantly reduce swelling and give the body a chance to heal itself.
9- Managing stress and getting enough sleep. Besides physical strengthening and consuming proper nutrition, mental and emotional health is a large factor in muscle wasting and stress on the body. Ensuring you get adequate sleep can be a big game changer for folks with chronic pain or discomfort. If you or someone you know has insomnia, consider laser light therapy to reset the circadian rhythm.
Out of all the 9 ways listed above to improve joint health, where will you start?
References and Useful Links: ➢ The Mechanisms and Efficacy of Photobiomodulation (Laser Light Therapy) for Arthritis: A Comprehensive Review. Zhang R, Qu J. Int J Mol Sci. 2023 Sep 19 ➢ Guide to Low-Impact Exercises: Ultimate Guide to Low-Impact Exercises and Workouts - Muscle & Fitness (muscleandfitness.com) ➢ Anti-Inflammatory Meal Recipes: ba31566_v3_mb_vsquiz-quiz-30143V5-carbs_kemo-amha-rymc_vvjoca_vvdrpi-visa.mp4 (youtube.com) ➢ Best Anti-Oxidative Drinks: The 10 Best Antioxidant Drinks (healthline.com) ➢ Healthy & Tasty Coffee Creamers: 11 Best Healthy Coffee Creamers of 2023 (goodhousekeeping.com) ➢ Supplements for Joint Health: Primal Turmeric Complex ▷▷ turmeric curcumin with BioPerine 🥇 (primalharvest.com)
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