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1. Poor Dieting
A healthy diet is crucial for managing arthritis. The foods you eat can either increase or reduce inflammation in your body, which directly impacts pain levels.
The Bad: Processed foods, refined sugars, excessive salt, fried foods, and saturated fats can trigger inflammation and worsen arthritis symptoms. These foods contribute to weight gain, which places extra strain on your joints, leading to increased pain and stiffness.
The Good: Incorporate anti-inflammatory foods into your diet. Fish (especially those rich in omega-3 fatty acids like salmon and mackerel), beans, nuts, whole grains, extra-virgin olive oil, citrus fruits, and leafy greens can help reduce inflammation and alleviate arthritis pain. A Mediterranean-style diet, which emphasizes these foods, has been shown to benefit those with arthritis by reducing symptoms and improving overall health.
Additional Tips:
- Consider adding turmeric and ginger to your meals; both spices have anti-inflammatory properties.
- Stay hydrated by drinking plenty of water, as dehydration can increase joint pain.
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2. Lack of Sleep
Pain and discomfort from arthritis often make it difficult to get a good night's sleep. Unfortunately, insufficient sleep can exacerbate pain and inflammation, creating a vicious cycle.
Tips for Better Sleep:
- Maintain a Regular Sleep Schedule: Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep and stay asleep.
- Create a Relaxing Bedtime Routine: Turn off electronics at least an hour before bed. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep.
- Manage Stress: Stress and anxiety can contribute to sleep problems. Engage in relaxation techniques like meditation, deep breathing exercises, or gentle yoga to calm your mind before bed.
- Limit Caffeine: Caffeine can stay in your system for hours and interfere with sleep. Avoid consuming caffeine, especially in the afternoon and evening.
Additional Tips:
- Consider using a supportive mattress and pillows that cushion your joints and reduce pressure points.
- Keep your bedroom cool, dark, and quiet to create an optimal sleep environment.
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3. Using Over-The-Counter Topicals
Unlike specialized products like zero°, which is formulated with natural ingredients and designed to support healing and fight inflammation, OTC topicals contain chemicals that contribute to increased inflammation and can irritate your skin. They only offer short-term relief without addressing the underlying inflammation.
Many of the chemicals used in OTC topicals have also been linked to various cancers and are considered to be human carcinogens. While some of these ingredients are banned for use in body care products in the EU, the US does not regulate or limit the use of these ingredients.
For chronic pain, we need something that can be used daily, and using OTC topicals regularly increases our risk to other diseases and creates skin irritation.
zero°'s 100% plant formula makes it extremely concentrated, safe for daily use, and actually helps your body recover.
But not everyone wants to use a relief topical, in which case, we recommend daily applying extra virgin olive oil or castor oil to the areas of pain.
Additional Tip:
- Use other therapies, such as ice packs or heating pads, for enhanced pain relief.
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4. Not Exercising
It’s a common misconception that exercise will worsen arthritis pain. In reality, regular physical activity is one of the most effective ways to manage arthritis. Exercise helps combat fatigue, strengthens the muscles surrounding your joints, improves flexibility, and enhances overall joint function.
Recommended Exercises:
- Low-Impact Aerobics: Walking, swimming, and cycling are gentle on the joints and help improve cardiovascular health.
- Strength Training: Building muscle strength around the joints can help stabilize them and reduce pain.
- Stretching: Regular stretching can improve flexibility and range of motion, reducing stiffness.
- Balance Exercises: Practices like yoga and tai chi can improve balance and coordination, reducing the risk of falls.
Additional Tips:
- Start slow and gradually increase the intensity and duration of your workouts.
- Consult with a physical therapist or exercise specialist to create a tailored exercise plan that meets your needs.
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5. Ignoring Physical Limitations
It’s important to stay active, but knowing your limits is crucial. Pushing through the pain can lead to injury and worsen your arthritis symptoms. Listening to your body and pacing yourself is essential.
How to Avoid Overdoing It:
- Pace Your Activities: Break tasks into smaller, manageable steps, and take regular breaks to avoid overexertion.
- Use Assistive Devices: Canes, walkers, and braces can help reduce stress on your joints and make daily activities easier.
- Prioritize Rest and Recovery: Allow your body time to recover after physical activity. Resting doesn’t mean complete inactivity, but rather balancing movement with periods of relaxation.
Additional Tips:
- Learn to say no to activities that could strain your joints or cause unnecessary pain.
- If you experience increased pain, swelling, or stiffness after an activity, take it as a sign to slow down and adjust your routine.