Fortunately, there are many natural remedies to try that may help reduce your joint pain. Here are some of the best ways you can take care of yourself and feel better:

• Use an Assistive Device: Assistive devices such as canes, splints, walkers and shoe inserts can be very helpful in reducing joint pain. That’s because when you use them, they redistribute your weight, which immediately takes pressure off your joints. If you already use one, consider using a second device at the same time.
• Get Braces: Braces are another option that can help—for instance, if knee pain is an issue for you, try a knee brace. It will provide extra support, improve your joint alignment while you walk and can help reduce your pain.
• Meditate: Studies have shown that meditation can help reduce pain—and as a bonus, anxiety and depression, too. If you’ve never tried it, don’t worry about “how” to do it—there is no right or wrong way. Read up on different approaches and try some out to see what works best for you.
• Exercise: Although high-impact activities, like running, can often be hard on your joints, low-impact exercises can help reduce your pain. Some great ones to try include walking, biking, water aerobics, swimming or biking. Another option is tai chi—it’s a low-impact form of exercise than helps strengthen the muscles around your joints and may help increase your range of motion and reduce the symptoms of joint pain.
• Eat Anti-Inflammatory Foods: Did you know the foods you eat can cause inflammation? Not only eliminating inflammatory foods, but consuming anti-inflammatory foods can help reduce joint pain. Get started by keeping anti-inflammatory snacks in your kitchen or take them with you when you are on the go. Some simple options are blueberries and walnuts—choose them instead of foods that contain sugar, which is known to cause inflammation.
• Lose 5 Pounds: Sometimes the idea of losing weight can seem daunting, especially if you have more than a few pounds to lose. But here’s some good news—even a small loss can go a long ways. For instance, did you know that every pound you lose results in about four pounds less pressure on your knees (July 2005 issue, Arthritis & Rheumatism, Stephen P. Messier, PhD, Wake Forest University)? That means a five-pound loss can feel like 20 pounds off your knees. So, don’t be discouraged, and remember that every pound counts.

Why not give some of these natural remedies a try? Even if they don’t make your pain disappear, chances are, they may help reduce it. And be patient and keep in mind that sometimes the results of your choices might not be noticeable right away, but if you stick with them, your efforts will likely begin to pay off sooner rather than later.

So how do you know when it’s time to consider total joint replacement? The most important factor is to think carefully about how much pain you’re experiencing and how much it is affecting the quality of your life.

To help you decide what’s right for you, here are 10 signs that it’s time to talk to your doctor about having a total joint replacement:

1. You have pain when trying to perform routine daily tasks such as dressing, bathing or climbing stairs.
2. Joint pain keeps you awake at night, even when you use pain or anti-inflammatory medications that used to help you.
3. You’ve tried non-surgical treatments, such as pain injections or physical therapy for your joint pain, but they are no longer effective for you.
4. The pain medications you use are causing new or serious side effects and you are unable to continue using them.
5. Your x-rays or imaging tests show you have significant joint damage and your doctor recommends a total joint replacement.
6. You have started to use a cane or walker every day due to joint pain.
7. Even when you’re not using your painful joint, you are still experiencing noticeable pain in that joint.
8. Joint pain, numbness or tingling is causing you to be clumsy, which is jeopardizing your safety.
9. You feel your joint pain is affecting your ability to take care of yourself or your family.
10. You feel you can no longer do your job, or perform it safely.

Besides symptoms like these, there are other things you should consider when you are thinking about total joint replacement, such as:

• Your age. Although people of all ages and conditions undergo total joint replacement, most people who get joints replaced are between 50-80 years old.
• Your bone health. If you have osteoarthritis or your bones and joints have become deformed or degenerated due to aging or disease, a total joint replacement may not only be the best option, it may be the only option.
• Your history. If you’ve had an accident where your joint was severely damaged, a total joint replacement may be the only way to regain normal use of that joint again.

Next Step: Consult with an Orthopaedic Surgeon

Finding an orthopaedic surgeon experienced in joint health and total joint replacement is critical to understanding what is best for you. Don’t wait to talk to this expert in order to get the assessment and information you need. If you wait and your joint pain worsens, the stiffness of that joint also can worsen. This can make replacing the affected joint even more difficult for your surgeon, which can lead to a longer recovery, more physical therapy and potential complications.

But on the other hand, if you take action and have your joint replaced, you could start experiencing significantly reduced pain—and an enhanced quality of life that you may have thought was long behind you.

According to WebMD, joint pain affects nearly one-third of all adults. The most common areas of joint pain include knees, hips, lower back, shoulders and neck. Treatment depends on the severity of the pain and can range from an occasional anti-inflammatory medication like ibuprofen or, for chronic cases, a prescription for a non-steroidal anti-inflammatory drug (NSAID).

A more natural approach to dealing with and preventing chronic pain is something as simple as a diet change. Processed foods, trans-fats, added sugars and artificial colors and flavorings can cause severe inflammation to the body. For some people, foods containing gluten and dairy also trigger inflammation. Switching to an anti-inflammatory diet (healthy proteins, complex carbohydrates and monounsaturated fats) and eating foods that reduce inflammation and swelling will work wonders in decreasing joint pain.

Here are some foods that have been shown to fight inflammation and ease joint pain:

• Omega-3 fatty acids. Some of the best foods to combat inflammation in the body are those high in fatty acids like fish, grass-fed beef, chia seeds, flaxseed and walnuts. Omega-3 fatty acids reduce C-reactive protein (CRP) and interleukin 6, two inflammatory proteins in the body (Source: Arthritis Foundation). Try to eat salmon, trout, tuna, mackerel, sardines and other cold-water fish 2 or 3 times a week. If you aren’t a fish eater, ask your healthcare provider about an omega-3 supplement.
• Nuts. Almonds, walnuts and pistachios are excellent sources of monounsaturated fats, which decrease inflammation, as well as protein and fiber. Aim for a handful a day.
• Oils. Extra virgin olive, avocado, walnut and safflower oils are all good sources of mono- and poly-unsaturated fats, known to have an anti-inflammatory effect. But it’s important to consider the smoke point when cooking with these oils: extra virgin olive oil should not be used in cooking. Instead, choose avocado oil, which has a high smoke point and contains fatty alcohols that are anti-inflammatory in nature” (Source: The Conscious Life).
• Cruciferous vegetables. Broccoli, cauliflower, Brussels sprouts, cabbage and kale are all members of the cruciferous family and have a compound called sulforaphane that is believed to slow cartilage damage in joints. They are also antioxidants and reduce the risk of inflammation.
• Colorful fruits & vegetables. In addition to the crucifers, eat the rainbow for antioxidants that support the immune system and fight inflammation. Especially beneficial are blueberries, blackberries, goji berries, tart cherries, spinach, raspberries and strawberries. Also, the fiber in fruits and veggies reduces CRP and helps lower body weight.
• Edamame. While people with inflammation should generally avoid dairy, soy protein products like tofu and tempeh have been found to reduce pain in joints according to a study from Oklahoma State University. An easy way to add soy to your diet is using soy protein powder.
• Spices. Turmeric, an essential spice in curry, is known for its anti-inflammatory properties in the form of curcumin and its ability to protect against joint pain. Sprinkle turmeric on soups, salads, vegetables and cooked grains (Source: Prevention).
• Teas. Black, green, oolong and white teas contain polyphenols, plant-derived compounds that active the immune system, protecting against certain diseases, including arthritis (Source: Arthritis Foundation). They may also block interleukin-1 from damaging cartilage. For polyphenol-rich tea, steep the tea bag for 5 minutes.

If you’re feeling the effects of inflammation in your joints, then cut out the processed foods and cut back on the sugar and salt. Instead, fill half your plate with vegetables, and load up on these anti-inflammatory foods. See if you don’t notice a change soon.

If the pain is coming from the buttocks, upper thigh or outside hip, you may have problems with the soft tissues surrounding the joint such as muscles, ligaments and tendons. When the pain originates from a hip-related structure instead of the hip itself, it is called referred pain (Source: Web MD).

The most common causes of hip pain include:

• Injury such as tendonitis, hip fracture or dislocation
• Arthritis such as osteoarthritis or rheumatoid arthritis
• Pinched nerves

It is much easier to isolate the source of hip pain if you had a recent injury. A bad fall or car accident is not quickly forgotten, but arthritis or pinched nerves may develop slowly so it might be difficult to isolate an incident or event that initiated the pain.

The natural response to hip pain is to massage, stretch or apply pressure to the location of the pain. This is not recommended, and it can even make hip pain worse by causing increased inflammation and irritation. The best way to handle hip pain is to call your doctor. The likelihood is quite high that you may not be able to see your doctor immediately, so here are some tips to help you safely manage your hip pain:

1. Apply ice for 15 to 20 minutes at a time. Cold therapy helps numb pain and ease inflammation.
2. Use good posture. Try to achieve a neutral spine to relieve stress on the hip.
3. Relax your body. Reduce stress and anxiety by deep breathing and self-relaxation.
4. Find low-impact exercises that do not worsen your pain. Swimming or walking are two activities that often help with mobility and movement.

In the days before your appointment, keep a log of your hip pain and write down any notes that might be helpful to your doctor. When did your hip begin hurting? Did an event or accident cause the pain? Where is your hip pain located? Does the pain move from one area to another? At what time of day is it most painful? Having several days of notes and observations can be a useful tool in diagnosis and treatment of your hip pain.

Symptoms of arthritis include pain or tenderness, swelling, warmth and redness in the joints as well as stiffness and difficulty using or moving a joint. The hands and feet are affected first, but as the disease progresses, those symptoms may spread to the knees, elbows, hips and shoulders (Source: Arthritis Foundation).

More than 100 different diseases fall under the term arthritis, the two most common being Osteoarthritis (OA) and Rheumatoid Arthritis (RA). OA is a degenerative joint
disease that is caused by cartilage loss in a joint, while RA is an autoimmune disorder that causes chronic inflammation in joints and other body parts including eyes, lungs, skin, blood, the heart and nerves. Other common forms of arthritis are Juvenile Arthritis (JA), which affects approximately 300,000 children under age 16, and Lupus, also an autoimmune disease affecting many organs including the joints.

Although arthritis forms vary, their sufferers are very similar. According to the CDC, about 1 in 4 women have been diagnosed with arthritis compared to about 1 in 5 men. Of the approximately 27 million Americans with OA, roughly 60% are female (Source: Everyday Health). That percentage increases exponentially after age 55, most likely due to menopause. RA affects 3 times as many women as men whereas Lupus affects 9 times as many women (Source: Well).

So, why are women more susceptible to arthritis than men? It could come down to these four reasons.

1. Biology: Namely the way a woman’s body is structured. Women are designed to give birth. Consequently, their joints are more elastic than men’s, making them more prone to injury and more likely to develop arthritis. Also, according to Everyday Health, because women’s hips are wider than their knees, their knee joints aren’t aligned as straight as men’s. This poor alignment can cause uneven stress on them, leading to OA later in life.
2. Hormones: While the female hormone estrogen may protect cartilage from inflammation, after menopause, when estrogen levels decrease, women lose that protection and may actually have a higher risk of developing OA. Experts think there is a link between estrogen and OA, but the relationship is inconclusive.
3. Genetics: OA may run in families, especially among females. Particularly, hand and knee OA have been found to have specific genetic links.
4. Weight: This is one risk factor you can control! According to Arthritis-Health, body weight has a direct correlation to the development and progression of joint degeneration. Statistically, more women are obese than men, and because obesity is the most significant predictor for OA, obese women are at a higher risk of developing the disease.

It may seem like you have no control over whether you develop arthritis or not, but that’s not true. Even though your biology, hormones and genetics are fixed, your weight is not. There are a few things women can do to prevent arthritis. First, maintain a healthy weight by eating primarily fruits and vegetables, lean proteins, whole grains and low fat dairy. Excess weight stresses joints causing cartilage to break down more quickly. So, losing extra pounds will decrease inflammation and slow joint degeneration. Secondly, stop smoking. Smoking increases the risk of both OA and RA because it damages blood vessels and rapidly deteriorates cartilage in joints. Third, exercise regularly. Strength training, yoga, Tai-Chi, swimming and water aerobics are all excellent for arthritis. Finally, minimize joint strain at work by taking breaks from repetitive motions and make changes to your work environment to reduce pressure on the joints like using a swivel chair or a sit/stand desk setup.

At present there is no cure for arthritis, but an early diagnosis and treatment plan can minimize joint damage and pain. Seek medical help immediately if you suffer from any arthritic symptoms.

Poor workplace posture is a major cause of back pain and stress, and it can lead to repetitive strain injuries. If left untreated, bad posture can adversely affect your health, morale and work productivity.

Let’s start out by defining posture. Posture is the position in which you hold your body against the forces of gravity during standing or sitting. Good posture is not intuitive. Instead, you must train your body to sit, stand and walk in ways that place the least amount of stress on your muscles and ligaments (Source: The Physiocompany).

Because most people spend their workday in a seated position, here are some tips to help you maintain good posture as you sit:

1. Adjust the height of your chair so the height is just higher than your knee.
2. Tilt the seat of your chair slightly forwards to rotate your pelvis so your spine stays neutral.
3. Sit back into your chair so it can support your back and spine.
4. Keep your feet flat on the floor. Do not cross your legs.
5. Move your chair closer to your desk so you are not stretching your upper body forwards.
6. Keep your head directly above your shoulders.
7. Pull back your shoulder blades to avoid slouching.
8. Use a lumbar support pillow to relieve lower back pain.
9. Engage lower abdominals by pulling the belly button into the spine.
10. Get up and move around every 30 minutes to prevent muscle stiffness.

Good posture takes some practice, so be patient with yourself. Take a moment to jot down the posture tips on a Post-It note and attach it to your computer monitor. Studies show that it takes 30 days to establish a new habit, so get started today. If you still have persistent pain after taking steps to improve your posture, contact your primary care physician for an appointment (Source: Spine Health).

Nearly 40 million people in the United States have arthritis, a degenerative condition that affects the joints. Arthritis gradually wears away joint cartilage, allowing the bones to painfully rub against one another. Nearly any joint can be affected by arthritis, but it is most commonly seen in the weight-bearing joints such as the spine, hips, knees and feet.

There are several treatments that can help minimize arthritic joint pain, and choosing proper footwear is one of them. Use these criteria when shopping for your next pair of shoes to help alleviate sore joints:

Firm Midsoles

Shoes with firm midsoles counteract overpronation, the tendency to roll the foot inward when walking. This rotation places undue stress on the knees, which can be particularly problematic for arthritis sufferers. If you are unsure whether or not you overpronate, take a look at the soles on an old pair of shoes you own. Overpronators will have excessive wear on the inner sides of their soles.

Cushioning

Shoes that are well-cushioned aren’t just more comfortable; they are an excellent option for relieving joint pain. Cushioned shoes act as shock absorbers, which can prevent impact from traveling to the knees.

Athletic Features

Running shoes are often the best shoes for arthritis patients because they are specifically designed to be supportive and comfortable. Look for features like firm heel cups, arch supports and medial posts.

Corrective Inserts

For additional balance, support and control, you may need to add corrective inserts to your new pair of shoes. Ask your doctor what type of inserts he or she recommends for your particular joint issues (Source: EverydayHealth).

In addition to choosing the right pair of shoes, you should also avoid certain types of footwear that can aggravate joint pain. These include:

• Flip-flops
• High heels
• Flats
• Strappy sandals
• Boots

Wearing proper footwear is an important part of keeping joints healthy and pain free. The next time you go shopping for a new pair of shoes, look for features that will give you the perfect combination of structure, support and comfort. Your feet (and your other joints) will thank you!

One of the side effects of untreated celiac disease is osteoporosis, a disease that decreases your bone density and makes bones thin and brittle. Low bone density often manifests itself by backaches, stooped posture, and fractures of the wrist, spine or hip.

Three out of four adults with untreated celiac disease and overt malabsorption at diagnosis also have bone loss. According to a research review in the Journal of Clinical Endocrinology & Metabolism, having celiac disease is associated with a 30 percent increased risk of any fracture and a 69% increased risk of hip fracture.

If you have celiac disease, it is important to be under the care of a physician who can help you monitor your condition. To prevent bone loss, it is essential to:

• Attend all your doctor appointments. Your doctor will perform routine tests that will check your gluten levels as well as your bone density.
• Follow a gluten-free diet. If you consume gluten, you are harming your digestive tract and preventing your body from absorbing essential nutrients to maintain bone density.
• Consume foods that are high in calcium and vitamin D. Gluten-free foods that are high in calcium and vitamin D include leafy greens, almonds, figs, fortified orange juice, salmon and eggs.
• Take a good multivitamin supplement. Your doctor can suggest a multivitamin that is high in calcium, vitamin D, magnesium, vitamin K and the B vitamins (Source: Today’s Dietician).

If your celiac disease has gone unchecked for months or even years, you may be jeopardizing your bone health. A popular misconception is that only women suffer from osteoporosis, but men are also susceptible to bone loss.

Hiker’s knee is a common condition among avid hikers. One of the telltale signs of hiker’s knee is pain around the knee cap, and it usually occurs after several hours of hiking. Although hiking uphill can be strenuous because of steep inclines and rocky terrain, it is actually downhill hiking that can damage the knee joint and surrounding cartilage. This is because compressive forces on the knee are three to four times greater when hiking downhill than uphill.

There are several precautions that you can take to prevent hiker’s knee:

1. Wear quality hiking shoes or hiking boots — Proper footwear is the most essential consideration for your hike, so purchase hiking boots with ankle support and shock-absorbing soles. Instead of shopping for hiking shoes or boots online, go into a store to get fitted so you can select the size and brand that will provide the best support.
2. Use a knee brace — For longer or more challenging hikes, wear a knee brace that will provide additional stability. This is especially important if you are recovering from an injury.
3. Use hiking poles — Hiking poles are not just for older hikers. The Journal of Sports Sciences says that hiking poles reduce compressive forces by 25 percent. By redistributing load-bearing body weight to the arms and shoulders, hiking poles reduce the impact on your knees.
4. Put a spring in your step — When you begin your descent, do not “brake” too much because it causes the knee to jerk. Let gravity carry your body weight at a rhythmic pace.
5. Stretch before and after the hike — Loosening your muscles before your hike will help your legs and knees to be more pliable. After the hike, your muscles will be contracted so you need to stretch again to get them back to their normal length (Source: India Hikes).

Caring for your knees will help ensure that they will carry you up and down hills and mountains for years to come. Proper equipment, technique and rest are key when it comes to maintaining knee health and preventing hiker’s knee. Talk to your doctor if you experience sustained pain or swelling after a hike. It is normal to feel some soreness after an invigorating hike, but if tenderness or swelling lasts for more than a day or two, you should consult your doctor.