How can we tackle arthritis naturally?

For people with arthritis, summer can be a real pain in the … elbows, wrists, knees and shoulders. The pain of moving our bodies again can feel daunting and make us want to give up our tennis rackets and running shoes for good. However, with the inevitable arrival of summer, there is no better time to learn about the steps and supplements we can take to bring relief from those aches and pains.

First, what is arthritis?

There are two common types of arthritis: osteoarthritis and rheumatoid arthritis. Osteoarthritis involves the gradual wearing away of cartilage, whereas rheumatoid arthritis is a painful autoimmune disorder that inflames the protective synovial membrane coating our joints.

Both are marked by inflamed joints and a loss of the protective linings or cushions that keep the bones in our elbows, knees and other joints from rubbing against each other. Reducing inflammation and increasing movement, as painful as it may seem at first, are actually two ways to help ease these and many other joint woes.

Which natural supplements can help?

Doctor-recommended, over-the-counter drugs that block inflammation and pain can have some unpleasant side effects, especially when used often and in high doses. Additionally, some common drugs like Tylenol may have little effect on reducing arthritic knee pain, according to Tufts University researchers.

Several supplements can help without the side effects. These include fish oils; curcumin, found in turmeric; and capsaicin, found in hot peppers. A host of other herbal and holistic remedies are also available, and we advise talking to a healthcare professional about your options. For bone health, remember to get enough calcium, vitamin D3, magnesium, and vitamin K2.

How diet can help

Sticking to a diet of mostly anti-inflammatory foods is also a good way to ease joint pain. This means eating lots of berries and other fruits, fatty fish such as sardines and salmon, nuts, leafy green vegetables, tomatoes and olive oil. It also involves avoiding foods that contribute to inflammation such as processed meats, anything deep fried, white breads and sugary sodas.

How exercise can help

Now for the hard, but fun, part: moving your body. This might sound counterintuitive. Why should we move when moving is what makes us hurt? But, as they say, if you don’t use it, you lose it.

Yoga, tai chi and stretching exercises are great for rheumatoid arthritis pain. Strengthening our muscles can help support our knees, elbows, ankles, shoulders and other joints, while at the same time staving off osteoporosis.

Furthermore, staying active helps us avoid gaining weight, which puts extra stress on our bones. Muscle-building exercises can include weight lifting or simple activities such as gardening. Cycling, walking and swimming also provide low-impact workouts that help keep us strong, agile and limber.

Eating healthful foods, taking supplements and exercising to reduce joint pain requires more commitment than taking a few pills every day, but you’ll be happier and healthier as a result and as a bonus probably perform better at your favorite sports, long into old age.

Steve Bernardi is a registered compounding pharmacist at Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email steve@naturalcompounder.com or call 781-893-3870.