From stiff joints to inflammation, dealing with arthritis can be a pain (literally). Luckily, hitting up your doctor for a heavy-duty prescription isn’t the only solution. There are a number of all-natural remedies for arthritis (not to go all crunchy granola on you) that experts agree can bring you some relief. Even better: Many of these are probably already in your kitchen cabinet.
1. Natural Remedies for Arthritis: Tart Cherry Juice
Pucker up! Tart cherry juice can act as an antioxidant—eliminating pain by reducing the stress on cells, says Jillian Finker, ND, a naturopathic doctor in Bellmore, New York, and author of It’s About Wellness, Naturally. It also helps calm down inflammation by lowering certain proteins that cause swelling. Healthy side effect alert: The fruit elixir increases melatonin, which means it will help you sleep and reduce pain. Sip one to two tablespoons before bed.
2. Natural Remedies for Arthritis: Boron
This mighty mineral is a pain-relieving powerhouse, says Kimberly Wilson, NMD, a naturopathic doctor in Plano, Texas. It’s found in a variety of foods, including almonds, avocados, broccoli, carrots, chickpeas, and plums. It can be difficult to get from food alone, so consider taking a 10mg supplement daily.
3. Natural Remedies for Arthritis: Fish Oil
Two types of omega-3 fatty acids found in fish oil could be just what you need to combat those pesky aches and pains. The oil works by decreasing inflammation, which gives joints a chance to heal, even in more severe rheumatoid arthritis cases, Finker says. A typical dosage runs from 1,000 to 3,000mg—depending on your weight. Just make sure the fish oil is pure and that it’s been tested by a third party for heavy metals and other contaminants.
4. Natural Remedies for Arthritis: Acupuncture
A study published in the Archives of Internal Medicine shows that acupuncture helps eliminate chronic pain associated with arthritis. The exact reason is still a little cloudy, but it’s thought that the treatment helps regulate the body’s perception of pain by promoting the release of endorphins.
5. Natural Remedies for Arthritis: Turmeric
This spice helps increase joint mobility and health—and it’s been shown to be as effective as ibuprofen at combating pain, according to Finker. But you can’t just throw a few dashes on your favorite dish and expect to be ache-free. You need to take an actual 400 to 800mg daily supplement (the amount depends on your weight and health).
6. Natural Remedies for Arthritis: Vitamin D
Vitamin D deficiency can lead to increased arthritic flare-ups and pain, so make sure you’re taking a daily vitamin D supplement to preempt any irritating symptoms or joint dysfunction, Finker says. Bonus: It will strengthen your bones, too.
7. Natural Remedies for Arthritis: Eat the Right Vegetables
A category of veggies called “nightshades”—consisting of eggplant, peppers, potatoes, and tomatoes—has been linked to increased inflammation. But don’t dump all your garden produce. Load up on plenty of anti-starchy vegetables that are high in vitamins A, C, and K—all arthritis-approved nutrients. Spinach, kale, and collard greens are great choices.
8. Natural Remedies for Arthritis: Glucosamine Sulfate
When the body lacks the capability to produce glucosamine (usually due to old age), the cartilage loses its gel-like nature and ability to act as a shock absorber, which may worsen arthritis pain and joint deterioration, according to Wilson. A good dosage is a 500mg supplement three times a day.
9. Natural Remedies for Arthritis: Thermal Baths
Relief from arthritis discomfort and a trip to the spa sounds like a win-win to us. According to Wilson, arthritis sufferers who take a soak in a sulfur bath have less morning stiffness, better walking ability, and less inflammation, pain, and swelling in the joints. Book a spa sesh pronto.
10. Natural Remedies for Arthritis: Ginger
Ginger contains chemicals that help deflate inflammation, says Lawrence Taw, MD, an assistant clinical professor at the UCLA Center for East-West Medicine. If you’re not quite sure how to sneak some of the knotty herbs into your daily diet, try adding it into some of your favorite dishes, like stir-fry, or picking up a ginger tea.