5 natural ways to manage symptoms of arthritis

Are achy joints and stiffness slowing you down? Arthritis might be the culprit.

Arthritis is an umbrella term for conditions that affect the joints, with osteoarthritis and rheumatoid arthritis being two of the most common types. The symptoms and underlying causes can vary considerably, so getting the right diagnosis is important.

While conventional treatments such as medicines, physiotherapy and other therapies can play an important role in managing arthritis, there are also lifestyle habits that may support your joints and overall wellbeing.

So, what are some natural ways to manage arthritis symptoms?

From staying active and eating a balanced diet to looking after your gut and finding ways to manage stress, here are some practical approaches to consider.

1. Love your gut

As far as your joints are concerned, your gut bacteria manage inflammation and help train your immune system. If your bacteria are out of balance, your immune system can mistake innocent body parts, such as joints, for invaders, attacking them and causing damage.

Chuckling Goat Kefir will re-populate the microbiome with the healthy balance of good bacteria it needs to function properly so symptoms connected to your gut health will alleviate.

Did you know that damage to the gut lining can contribute to autoimmune arthritis? To repair this damage and help keep your gut lining happy and healthy, we recommend supplementing with Collagen, for individuals aged 30+.

Our Pure Fish Collagen is a quick and easy option, absorbed up to 1.5 times more efficiently into the body, meaning it has superior bioavailability over bovine types. Research shows that collagen supplementation may reduce joint pain¹ and improve joint function.²

2. Nourish your joints

Your joints need a range of nutrients to support normal connective tissue, bones, muscles and overall health.

Vitamin C

Vitamin C is a powerful antioxidant and is essential for collagen production in the body. Consuming a diet rich in vitamin C can prevent accelerated joint damage in osteoarthritis, and protect against free radical damage.³ Food sources include berries, broccoli, brussels sprouts, citrus fruit, parsley, strawberries and tomatoes.

Vitamin D

Vitamin D contributes to the maintenance of normal bones and muscles, and is important for normal immune function.

Vitamin D deficiency is particularly common in the UK, especially during the winter months, and is known to be more common in rheumatoid arthritis patients, possibly leading to the development or worsening of the disease.⁴

If you have arthritis, we advise getting your levels tested with your GP or healthcare professional, and discussing whether year-round supplementation is appropriate for you.⁵

3. Follow an anti-inflammatory diet

Rather than following a highly restrictive “arthritis diet”, focus on eating a varied, minimally processed diet rich in plants, fibre, protein and healthy fats.

A Mediterranean-style eating pattern is a useful model. It typically includes:

Plenty of vegetables and fruit
Whole grains
Beans and pulses
Nuts and seeds
Oily fish
Olive oil and other unsaturated fats
Herbs and spices

Get more omega-3 fats

Focus specifically on boosting your intake of omega-3-rich foods such as oily fish, chia seeds, hemp seeds, flax seeds & walnuts. Try adding a tablespoon of flaxseed oil to your daily Gut-Brain Health Smoothie! Omega 3 is particularly important not only as a lubricant for the joints but also for regulating inflammation.⁶

Add herbs & spices

Turmeric, ginger and garlic are easy ways to add flavour and plant compounds to your meals.

Studies have investigated the powerful anti-inflammatory properties of ginger and its role in reducing pain and inflammation associated with osteoarthritis. In fact, clinical trials indicate that ginger extract and ibuprofen were identical in efficacy in the treatment of pain!⁷

You can also read about Boswellia serrata, which has been studied for its potential role in joint health, and Ashwagandha, known as a potential pain reliever, preventing pain signals from travelling along the nervous system. Some research has shown it to be effective in treating forms of arthritis, including rheumatoid arthritis.⁸

If you’re considering herbal supplements, check with your GP or pharmacist first, particularly if you take prescription medicines.⁹

4. Keep your joints moving

When your joints hurt, it can be tempting to rest completely. However, regular, appropriate movement is one of the most important things you can do to support mobility.

For osteoarthritis, NICE recommends tailored therapeutic exercise, including muscle-strengthening and aerobic exercise. Regular exercise can help reduce pain and improve physical function and quality of life.

The key is to find activities that work for your body. Depending on your symptoms and fitness level, these might include:

Walking
Swimming
Cycling
Strength training
Yoga
Pilates
Tai Chi
Gentle mobility exercises

If you’re new to exercise or your joints are particularly painful, consider asking your GP or a physiotherapist for advice on an appropriate programme.

5. Alleviate stress

Living with persistent pain can affect your mood, sleep, activity levels and general quality of life. Looking after your mental wellbeing is therefore an important part of living well with arthritis.

Try making time for activities that help you relax and switch off, such as:

Journaling
Meditation
Yoga
Epsom salt baths
Reading
Forest bathing

These activities won’t cure arthritis, but building healthy stress-management habits can support your overall wellbeing and make it easier to stay active and look after yourself.

Don’t ignore persistent joint symptoms

Natural approaches can be useful additions to a healthy lifestyle, but it’s important not to assume that joint pain is simply something you have to live with.

Arthritis has many different forms, and treatment depends on the type of arthritis, the joints affected and the severity of your symptoms. Medical treatment can include exercise and physiotherapy, medicines, occupational therapy and, in some circumstances, surgery.

Speak to your GP if you have ongoing joint pain, swelling or stiffness, particularly if symptoms are getting worse or interfering with everyday life.

The bottom line: support your joints naturally

There is no single food, supplement or lifestyle change that can cure arthritis. However, there are plenty of positive habits you can build into your everyday routine to support your joints and overall health.

A good starting point is to:

Consider probiotics and prebiotics
Include plenty of vegetables, fruit, whole grains, nuts and seeds
Eat omega-3-rich foods regularly
Get enough vitamin D
Stay physically active with exercise suited to your abilities
Look after your gut health
Make time for relaxation and stress management
Seek professional advice when symptoms persist

For more information, take a look at our article, Inflammation – friend or foe?

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Advice given is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always check with your GP for interactions with medications/health conditions before starting supplements.