5 Best Remedies for Combatting Arthritis Inflammatory Joint Pain

In This Article

• The 3 Main Types of Arthritis
• 5 Best Remedies for Combatting Arthritis Inflammatory Joint Pain
• Natural Remedies vs Medication
• When to See a Doctor
• Where Turmeric Australia Fits In
• FAQs
• Our Simple Recommendation
• References

There Are 3 Main Types of Arthritis

1. The most common is osteoarthritis, which causes the cartilage at the end of each bone to break down. The cartilage wears away over the years and then the bones scrape against each other, resulting in a stiff, painful and inflamed joint. It is more common in women than men.
2. Rheumatoid arthritis (RA) is an autoimmune disease, whereby the immune system attacks and inflames the joint linings. Usually, it starts in the hands and feet and can affect adults of any age. RA causes constant pain and stiffness.
3. Psoriatic arthritis generally affects people with psoriasis, and blends the skin disorder with joint inflammation.

These are the three types most people talk about, but there are more than 100 forms of arthritis in total, including gout, ankylosing spondylitis and lupus. Getting the right diagnosis from your GP matters, because the best approach differs between types.

And reducing inflammation will improve your quality of life. Listed below are 5 suggestions for combatting inflammatory joint pain.

5 Best Remedies for Combatting Arthritis Inflammatory Joint Pain

1. Turmeric

Dating back nearly 4,000 years, the Indian Vedic culture used turmeric as a culinary spice and as a medicinal herb. The root has antiseptic properties and was used for cuts and burns, and the powder has antibacterial and antiviral qualities. Renowned for being a natural anti-inflammatory, it is curcumin — the main active compound in turmeric — that has strong anti-inflammatory effects. Chefs and home cooks are sprinkling turmeric liberally through soups, stews and casseroles. Join the revolution towards using turmeric in your everyday cooking. Check turmericaustralia.com.au for your turmeric cookbook.

Get more from every teaspoon: curcumin is poorly absorbed on its own. Add a pinch of black pepper — its piperine increased curcumin bioavailability by around 2,000% in a human study — and cook with a little fat, such as olive oil, ghee or coconut milk. Stir turmeric in towards the end of cooking, as long, high-heat cooking can reduce curcumin content. For the full explanation, read The Science Behind Turmeric and Black Pepper on our sister site, Nature's Help.

2. Walking

Low-impact exercise is necessary to keep your joints supple and mobile. If you experience excessive pain, just a small amount at a time will help to ease the stiffness. Tai chi and swimming are also low impact.

Exercise is one of the most strongly recommended approaches for osteoarthritis in clinical guidelines. Work towards the general target of 150 minutes of moderate activity a week, such as 30 minutes on five days. If that feels like too much, start with 5–10 minute walks and build up gradually. Warm water exercise (hydrotherapy) is a great option if walking is painful.

3. Hot & Cold Packs

Heat can relax muscles and improve joint lubrication and stiffness. It's best to warm up the joints before tackling low-impact exercise. Ice packs help decrease swelling and pain.

How to use them: apply heat (a wheat bag, warm pack or warm shower) for 15–20 minutes for stiff, aching joints. Use ice wrapped in a cloth for up to 15 minutes on hot, swollen joints during a flare. Never put either directly on bare skin, and avoid heat on a joint that is already hot and swollen.

4. Glucosamine

A natural compound found in cartilage, glucosamine sulfate (when partnered with chondroitin) increases lubrication and decreases inflammation. Natural glucosamine levels drop as you age. Clever scientists harvest glucosamine from shellfish, so do seek medical advice before use if you have a seafood allergy.

Research results on glucosamine are mixed — some people report benefits while others notice little change. If you try it, give it around 8–12 weeks before judging whether it's working for you. Glucosamine may also interact with blood-thinning medication such as warfarin, so check with your doctor or pharmacist first.

5. Diet

• Leafy greens, fruits, vegetables, seeds, nuts and foods high in omega-3 fatty acids nourish the arthritic joint and keep your synovial fluid healthy.
• A powerhouse of potassium, bananas reduce salt retention and can help lessen cartilage damage.
• Onions, garlic, leeks, apples and many other fruit and vegetables contain quercetin, an anti-inflammatory compound that helps reduce swelling. Garlic contains diallyl disulfide, an anti-inflammatory compound that restricts the effects of cytokines. Cytokines are soluble proteins that send instructions to cells for immune responses, stimulating cells to move towards the inflamed site.
• Eggs contain vitamin D, which controls the inflammatory response in rheumatoid arthritis.
• Rich in antioxidants, blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries offer a fighting force against arthritis.
• Tuna, salmon, trout and mackerel are all fatty fish rich in omega-3 fatty acids to tackle inflammation.
• Greens such as spinach, kale and broccoli are great sources of vitamin E and vitamin C, as is avocado. Vitamin E is a micronutrient with anti-inflammatory effects.
• Virgin olive oil contains oleocanthal, a natural organic compound known to reduce inflammation. Olive oil also contains lubricin, which operates as a lubricant between cartilage surfaces.
• Made from unfermented tea leaves, green tea is a rich source of polyphenols, and these compounds are powerful antioxidants. The Arthritis Foundation agrees that polyphenols have robust anti-inflammatory properties.
• High in vitamin C, citrus fruits like oranges, lemons and grapefruit contain powerful antioxidants that fight the molecules that trigger joint inflammation.
• Honey, ginger, cinnamon, papaya and watermelon all have anti-inflammatory properties that seem to help relieve pain and improve joint function.
• Coconut water contains vitamin B6 and assists in reducing your pH level. Keeping your pH level in the normal range helps diminish inflammation and pain.
• Apple cider vinegar (ACV) contains pectin, acetic acid and malic acid, all of which absorb toxins and flush them from your body. ACV dissolves the acid crystals that build up in the joints, causing pain.
• Some foods contain chemicals that exacerbate arthritis. So, eat fewer tomatoes, potatoes, peppers and eggplant. Symptoms are also aggravated by white bread, pasta, rice and most packaged foods with no nutritional value.

A note on nightshades: tomatoes, potatoes, capsicum and eggplant (the nightshade family) don't cause problems for everyone. If you suspect they affect you, try removing them for 2–4 weeks, then reintroduce them one at a time and note any changes. It's best to do this with guidance from your GP or a dietitian so you don't miss out on important nutrients. For a fuller list, see 12 Foods to Avoid With Arthritis and What to Eat Instead.

Make it simple: the Mediterranean diet naturally combines most of the foods above — vegetables, fruit, legumes, nuts, fish and extra virgin olive oil — and is one of the most widely recommended eating patterns for overall and joint health. Aim for 2–3 serves of fish a week, including oily fish.

Moringa is another nutrient-dense leafy green traditionally used in Ayurvedic practice. Learn more in Moringa for Women Over 40: Benefits for Energy, Hormones and Inflammation on Moringa Leaf.

Natural Remedies vs Medication

The medical fraternity will of course recommend a pharmaceutical drug as a remedy for managing arthritis pain. NSAIDs (nonsteroidal anti-inflammatory drugs) are considered the most effective. Turmeric Australia recommends a natural remedy, but one size doesn't fit all, and your own research will determine the best choice for your body.

For many people, the best results come from combining approaches: your doctor's treatment plan, regular movement, a healthy weight, and food-based support like turmeric. If you take NSAIDs, blood thinners or other prescription medication, talk to your doctor or pharmacist before adding any supplement.

When to See a Doctor

See your GP if joint pain, stiffness or swelling lasts more than a few weeks, if morning stiffness lasts longer than an hour, or if symptoms make everyday tasks difficult. Seek urgent medical care if a joint suddenly becomes hot, red, swollen and very painful, especially if you have a fever.

Where Turmeric Australia Fits In

If you want to bring turmeric into your everyday cooking, our Organic Turmeric Powder is the place to start. Use it in soups, stews, curries, scrambled eggs and roast vegetables, whisk it into a turmeric latte, or make your own golden paste for a ready-to-use daily serve.

Remember to pair it with black pepper and a little healthy fat to help your body absorb curcumin.

Shop Organic Turmeric Powder →

FAQs

What are the best natural remedies for arthritis joint pain?

Popular natural approaches include turmeric, regular low-impact exercise such as walking, swimming or tai chi, hot and cold packs, glucosamine, and an anti-inflammatory diet. They work best alongside your doctor's advice.

How do I use turmeric powder for joint health?

Add turmeric powder to soups, stews, curries, eggs or warm milk, or make golden paste. Pair it with black pepper and a source of fat such as olive oil or coconut milk to help your body absorb curcumin.

Is walking good for arthritis?

Yes. Walking is a low-impact exercise that helps keep joints mobile and supports the muscles around them. Start with short walks and build up gradually towards around 150 minutes a week.

Should I use heat or ice for arthritis pain?

Heat generally suits stiff, aching joints and is helpful before exercise. Ice suits hot, swollen joints during a flare. Use either for 15–20 minutes at a time, and never apply directly to bare skin.

Does glucosamine work for arthritis?

Research on glucosamine is mixed — some people report benefits and others notice little difference. Allow around 8–12 weeks to assess it, and check with your doctor first if you have a shellfish allergy or take blood thinners.

What foods should I avoid with arthritis?

Limit highly processed and packaged foods, white bread, refined carbohydrates and added sugar. Some people find nightshades such as tomatoes and potatoes affect them, but this varies from person to person.

Can I take turmeric with arthritis medication?

Turmeric is generally fine in cooking amounts, but it may interact with some medications, including blood thinners. Speak with your doctor or pharmacist before taking turmeric in larger amounts or as a supplement.

 

Our Simple Recommendation

Start with the basics that make the biggest difference: move every day with low-impact exercise, use heat before activity and ice during flare-ups, and build your meals around leafy greens, berries, oily fish and olive oil. Add turmeric to your cooking daily — with black pepper and a little fat — and work with your GP on a plan that suits your type of arthritis.

Shop Organic Turmeric Powder →

References

• Arthritis Australia. Types of Arthritis.
• Healthdirect Australia. Arthritis.
• National Institute of Arthritis and Musculoskeletal and Skin Diseases. Osteoarthritis.
• National Center for Complementary and Integrative Health. Turmeric.
• National Center for Complementary and Integrative Health. Glucosamine and Chondroitin for Osteoarthritis.
• Shoba G, et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica.
• Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.

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About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.

Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Natural remedies are not a substitute for medical treatment of arthritis. Do not stop or change prescribed medication without your doctor's advice. Turmeric, glucosamine and other supplements may interact with medications, including blood thinners, and glucosamine may not be suitable for people with shellfish allergies. Always consult a qualified healthcare professional before starting a new supplement or exercise program, particularly if you have a pre-existing health condition.