Around 2.1 million Australian suffer from osteoarthritis, an inflammatory joint condition. Hands, the spine and joints like hips, knees and ankles tend to suffer most, with pain and stiffness usually getting worse over time.[i]
One in 11 Australians are affected, including two out of three females suffering aching joints, pain and inflammation[ii].
If pain starts creeping into minor movements or even causes pain at night, it’s definitely worth trying to find ways to manage the symptoms naturally.
Here are some tips to help you have an anti-inflammatory day.
- Set a morning routine that includes stretching and meditation (shower time is ideal). Mindfulness, meditation, yoga and tai chi can all help you relax, and a simple yogic breathing technique — pranayama— is scientifically proven to lower stress-related inflammation in the body[iii].
- Try a turmeric latte with your brekkie. The curcumin content of turmeric is poorly absorbed, so be sure to combine turmeric with a healthy fat like milk to enhance its absorption.
- Listen to some music or read a book on your commute – no news or social media. Take time to relax and chill.
- A mid-morning green juice of kale, ginger, turmeric, celery, cucumber, parsley and a dash of coconut milk will give you a pick-me-up bursting with some great inflammation-busting nutrients.
- A light and healthy lunch like pumpkin soup or salad will dose you up on beta-cryptoxanthin, another anti-inflammatory[iv].
- Take a break from your desk and walk around the block. Moving more improves muscle strength and mass, which can slow the progression of osteoarthritis.
- Enjoy dinner filled with Omega-3 fatty acids – think salmon or mackerel, or top your pizza with anchovies and tomatoes (the lycopene boasts impressive anti-inflammatory properties).
- Avoid screen time and connect with loved ones – connection and a good belly laugh can reduce stress hormones.
- Don’t forget to brush your teeth – brushing and flossing regularly keeps bad bacteria in the mouth from sneaking into your bloodstream and triggering inflammation.
- Make your room a slumber haven – dark, quiet, not too hot, and with a drop of lavender on your pillow for its calming properties.
As your health professional about new ways to tackle inflammation. Read our new patient information brochure on Musculosketelal & joint health.
References available on request