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  • Writer's pictureJessica Frizzell, PA-C

8 Lifestyle Habits for Reducing Arthritis Inflammation



Arthritis, a common medical condition affecting millions worldwide, is inflammation in the joints which leads to pain, stiffness, and reduced mobility. While medical treatment plays a crucial role in managing arthritis, there are also various lifestyle changes and natural approaches that can help reduce inflammation. In this article, we'll explore practical ways to alleviate arthritis inflammation in your life. 


Maintain a Healthy Diet

A well-balanced and anti-inflammatory diet can significantly impact arthritis symptoms. Focus on incorporating foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts. Antioxidant-rich fruits and vegetables, like berries and leafy greens, can help combat inflammation. Additionally, limiting processed foods and refined sugars can contribute to overall joint health.


Get Regular Exercise

Engaging in regular, low-impact exercises is vital for managing arthritis inflammation. Activities such as swimming, walking, and cycling can improve joint flexibility and reduce stiffness. Strengthening exercises help support the joints, while flexibility exercises enhance range of motion. We always recommend you consult with your doctor before starting any new exercise regimen to make sure it’s the right fit for you and your body. 


Maintain a Healthy Weight

Excess weight puts additional stress on joints, exacerbating arthritis symptoms. Maintaining a healthy weight through a combination of a balanced diet and regular exercise can reduce inflammation and improve joint function. Losing even a modest amount of weight can have a positive impact on arthritis management.


Use Heat and Cold Therapy

Applying heat or cold to affected joints can provide relief from arthritis inflammation. Warm compresses or heating pads can help relax muscles and improve blood flow, while cold packs can reduce swelling and numb pain. Experiment with both to determine which works best for your specific symptoms.


Stay Hydrated

Proper hydration is essential for joint health. Water helps lubricate joints and supports overall bodily functions. Dehydration can contribute to increased joint stiffness and discomfort, so aim to drink an adequate amount of water throughout the day. Your doctor can help consult you on how much water you should be drinking every day.


Consider Supplements

Some supplements have shown promise in reducing arthritis inflammation. Omega-3 fatty acids, glucosamine, and chondroitin are commonly used supplements for joint health. Consult with your doctor before incorporating any supplements into your routine to ensure they are safe and appropriate for your individual needs.


Use Mind-Body Techniques

Practices such as yoga, tai chi, and meditation can help manage arthritis symptoms by promoting relaxation and reducing stress. Stress can exacerbate inflammation, so incorporating mind-body techniques into your routine may positively impact both your mental well-being and joint health.


Get Quality Sleep

Adequate and quality sleep is crucial for overall health, including joint health. Establishing a regular sleep routine and creating a comfortable sleep environment can contribute to better arthritis management. Addressing sleep issues with your healthcare provider may be necessary for comprehensive care.


Effectively managing arthritis inflammation involves a multifaceted approach that combines medical interventions with lifestyle changes. By adopting a healthy diet, staying active, maintaining a healthy weight, and incorporating complementary strategies, you can take proactive steps to reduce inflammation and improve your overall quality of life. 

At Paducah Rheumatology, we are here to help you live your best life with a rheumatic disease.


We are accepting new patients and would love to see you. Whether you are already diagnosed or suspect you have a rheumatic disease, send our office your physician’s referral and then call us at 270-408-6100 to schedule an appointment.



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