Natural ways to relieve symptoms of arthritis

Arthritis is a chronic health condition that is painful and sometimes debilitating. While medications can relieve pain and inflammation associated with arthritis, these medicines are often associated with unpleasant side effects. Fortunately, while there is no cure for arthritis, some natural remedies and lifestyle modifications can help relieve symptoms of arthritis and reduce the need for medication.

• While you should always check with your doctor before beginning an exercise program, especially if you have arthritis, being physically active protects your joints by strengthening muscles surrounding the joints.
• The Arthritis Society suggests people with arthritis participate in combinations of endurance, muscle strengthening, range of motion and stretching exercises on a regular basis.
• Avoid high-impact exercises like running, kickboxing and step aerobics.
• Swimming, biking, lifting weights and yoga are good options.

• Herbal and other natural supplements may prove beneficial for people with arthritis.
• A review published in 2011 in The Cochrane Database of Systematic Reviews reports that some studies show herbal therapies are beneficial for treating rheumatoid arthritis.
• Authors of this review suggest that oils containing gamma linolenic acid found in evening primrose, blackcurrant seed and borage oils can relieve arthritis symptoms.
• Another study published in 2012 in Archives of Medical Research found that taking omega-3 supplements in doses greater than 2.7 g daily reduces the need for arthritis medications -- and improves tender and swollen joints, morning stiffness and physical function in patients with rheumatoid arthritis.

• Losing weight -- only if you're overweight -- and eating a diet rich in fruits, vegetables, antioxidants, vitamins, minerals and omega-3 fatty acids helps manage symptoms of arthritis, according to The Arthritis Society.
• If you're overweight, reduce your energy intake by 500 calories daily by cutting back on sweets, sugary drinks, greasy foods and refined carbohydrates, like white bread.
• Instead, choose a high-fibre, protein-rich diet that includes lean meats, seafood, low-fat dairy foods, soy-based foods, egg whites, legumes, whole grains, fruits, vegetables, nuts, seeds and plant-based oils.
• Add omega-3-rich flax seeds, walnuts, pumpkin seeds, soybean oil and fatty fish -- such as salmon -- to your menu.

• Using heat and cold packs is a common remedy that helps relieve unpleasant symptoms associated with arthritis.
• The Arthritis Society notes that using warm packs after a hot shower can relieve pain, stiffness, muscle spasms, muscle tightness and improve range of motion.
• Cold packs help decrease swelling, pain and constricted blood flow due to inflamed joints.