關節炎通常會導致疼痛、腫脹和壓痛。病情惡化的話會導致骨骼兩端的軟骨組織被逐漸磨損而變得衰弱。然而透過運動和適當飲食可大大幫助緩解關節炎不適。
1 減肥消脂
這是緩和關節炎疼痛的第一步。肥胖和膝蓋骨關節炎存在直接關系，減肥可以減少關節所負壓力。事實上，每增加1磅體總將導致膝蓋所承受的壓力增加兩至到三磅。
2 保持活躍
一些安全的運動方式(例如每天練習騎單車或遊泳30分鐘)對關節炎患者大有裨益。輕量一點的運動例如散步、水中健身操、太極拳等也是不錯的選擇。保持活躍可以舒緩關節僵硬和舒緩疼痛。鍛煉後強壯的肌肉很適度降低關節摩擦。
3 攝取健康的脂肪
美國關節炎基金指出，飲食調節對於舒緩關節炎疼痛越益重要。奧米加-3脂肪酸對關節炎特別有益。身體將它們轉換為抗炎化合物。最近有研究證明補充磷蝦油能有效地緩解關節炎所致的疼痛和腫脹癥狀。亞麻籽油也有效舒緩有關炎癥。
4 雞蛋衣有益
蛋殼膜中含有的化合物對維持健康關節和結締組織非常重要。
在2009年發表的一項研究發現，每天服用500毫克雞蛋膜提取物能顯著降低關節疼痛和僵硬感。
5 嘗試一些草藥
兩種來自印度的草藥能有效減少慢性疼痛和炎癥：薑黃素是薑黃的活性化合物，乳香是一種樹所提取的藥用樹脂。最近一項研究發現薑黃素的效果如西藥消炎藥布洛芬一樣能有效緩解膝關節炎的疼痛。薑黃素也有效保護軟骨免受損害。乳香是一種有效的天然舒解疼痛劑和抗炎劑。
Supplements, herbs, and exercise can help
Arthritis typically cause pain, swelling, and tenderness. The condition progresses and can become debilitating as cartilage that protects the ends of the bones gradually wears away. But exercise and dietary changes can significantly help alleviate discomfort.
1 Lose Weight
This is the first step toward easing arthritis pain. Being overweight is directly linked to osteoarthritis of the knee, which is the most common form of the disease.
Losing weight can also reduce stress on weight-bearing joints. In fact, each one-pound increase in weight translates to a two- to three-pound increase in the overall force on the knees.
2 Get Moving
Low-impact exercises such as cycling and swimming 30 minutes a day are great for arthritis patients. Walking, water aerobics, and tai chi are other good options. Staying active can keep joints from stiffening and help manage pain. And stronger muscles keep joints from rubbing against each another.
3 Eat Healthy Fats
The Arthritis Foundation says diet is increasingly seen as an antidote to arthritis pain. Omega-3 fatty acids appear to be particularly beneficial. The body converts them to anti-inflammatory compounds. Krill oil supplements
have recently been shown to be effective in easing pain and swelling caused by arthritis. Flaxseed oil also combats inflammation.
4 Be an Egghead
Eggshell membrane contains compounds that are necessary for maintaining healthy joint and connective tissues.
A study published in 2009 found that taking 500 milligrams daily led to significant reductions in joint pain and inflexibility.
5 Try These Herbs
Two herbs from India appear to reduce chronic pain and inflammation: Curcumin is an active compound in the spice turmeric, and boswellia is a tree that emits a medicinal resin. Curcumin was shown to be at least as effective as ibuprofen at relieving knee osteoarthritis pain in a recent study. It also appears to protect cartilage from breakdown. Boswellia is an effective pain-reducer and anti-inflammatory agent.
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