Written By Emma Gill / Reviewed By Ray Spotts
The knee joint is one of the most stressed joints in your body, and many people suffer from chronic knee pain. Excess weight causes wear and tear of the joints causing stiffness and inflammation, leading to chronic knee pain. Maintain a healthy body weight to take care of your entire body, including joints. The following are the five lifestyle changes you need to make to get rid of chronic knee pain.
Regular exercise not only helps in maintaining a healthy weight but also increases vitality and elasticity, reduces pain, and helps fight fatigue. Go to a gym or involve yourself in some physical activity, depending on the seriousness of your knee pain. If you are trying out a new exercise, then do it under expert guidance. Understand the purpose of your exercise that helps in improving blood flow, reducing stiffness, and increases your movement range. Within a few days, you will see a reduction in your pain.
It is advisable to do low-impact exercises like walking, cycling, water aerobics, and stretching to promote stress-free joints. Regular activities can reduce stiffness, swelling, and other symptoms. Make sure that you take frequent rest when the symptoms intensify but avoid complete bed rest. Many devices will aid you in getting a grip, pull, or reaching objects without anyone's help. There are “reachers” that help you in grasping items from high points. If your knee joint pain is severe, you can also use a 4-wheel electric scooter that is lightweight and easy to operate.
- Manage Stress
Your body's sensitivity to pain increases with anxiety, anger, stress, and depression. Loss of a loved one, financial concern, moving, or a new job is a cause of stress. Once you learn how to manage your stress, you will find relief from chronic knee pain. Many techniques help in promoting relaxation and reducing stress. Meditation is one such method that gives extraordinary benefits. According to the Arthritis Foundation, mindful meditation is beneficial for people with joint pain. Relax your mood by listening to calming and soothing music, which make your chronic pain bearable. Guided imagery that creates a peaceful, calm image helps in mental relaxation. The more stressed you are, the higher will be your body's inflammation that will affect your immune system.
- Quit Smoking
Smoking slows down your body's healing power and reduces the blood flow. It makes it difficult for your body to recover from inflammation and injuries. Joint pains like neck pain and back pain exaggerate due to the coughing of smokers. Continuous smoking aggravates your symptoms of knee pain due to inflammatory effects on every cell. Quit smoking to see positive changes in your overall health. For success in quitting smoking, take help from your doctor.
- Maintain A Healthy Diet
Following a healthy diet helps in reducing joint pain. Include foods and supplements that can effectively reduce your body's inflammation. Foods rich in Omega-3 fatty acids, like soybeans, walnuts, chia seeds, and fish help in fighting joint inflammation. This way, you will find relief from stiffness and joint pain. Antioxidant-rich foods slow down the consequences of aging, neutralize the damage, and preserve healthy cells. Limit the use of trans-fat, processed foods, and sugary food items while incorporating a healthy diet that helps in healthy weight loss. Work with your dietician to work on achieving a healthy weight while managing your eating habits. Thus, maintaining a healthy diet helps in relieving chronic pain.
- Cut Back On Sugar
Inflammation is the natural healing process of your body. During an injury, your body fights off any dangerous organism by releasing chemicals to protect your body. Sugar causes inflammation in the body that can lead to increased pain in your knees and the rest of your body. It contributes to joint stiffness and pain due to aging through glycation. Glycation is the process of forming chemical compounds called advanced glycation end products, or AGEs, that damage cells by accelerating the oxidative process and altering normal cell function.
AGEs play a significant role in creating age-related chronic diseases. The accumulation of AGEs causes changes in cartilage, making it more susceptible to damage and osteoarthritis. Added sugar is the main culprit behind weight gain, a rise in cholesterol, and other health issues. Take conscious steps in replacing processed sugar in your diet. Replace it with stevia and honey. Remember that sugar-free products consist of sugar replacements that are bad or even worse. Curb your craving by eating whole fruits, leafy green veggies, and lots of water, which makes your transition to a sugarless diet easy. This way, you will have less inflammation and notice a reduction in your chronic knee pain.
The above are five essential lifestyle changes that will help you in dealing with chronic knee pain. Regular massage also helps in relieving joint pain. Sometimes your knee pain makes it challenging to do certain activities, but you can do them with proper assistance. Follow your doctor’s instructions and follow a healthy lifestyle to deal with chronic knee pain.
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Emma Gill is a passionate writer and guest blogger. She loves writing and sharing her knowledge of the health industry. She believes health is the real wealth and wants to spread her belief across the world. Apart from writing, she loves traveling and cooking.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.
Photo by Daniel Frank on Unsplash