Sidestep
flare-ups
Soak up sun
“If a bone is weak, it affects
the way a joint works, which
can lead to pain,” reveals Dr.
Lockshin. That’s why soaking
up bone-fortifying vitamin D
is key to warding off aches.
Research shows sitting in the
sun for 30 minutes each day
ramps up the body’s production
of D, bolstering bone health
and reducing joint pain.Make strong moves
“Strengthening muscles around
joints cushions them like a cra-
dle,” says joint expert Edward
Phillips, M.D. His top move
to prevent knee pain: “Gently
squatting in and out of a chair
five times twice daily is the eas-
iest prescription in the world to
strengthen leg muscles around
knee joints.” And for your upper
body? “Raise your hands above
your head like you’re being
arrested, slowly bringing your
elbows down to your sides,”“Help me heal
my achy joints!”
three servings of fish the size of
a checkbook each week eases
joint pain and reduces stiffness
significantly in just 10 days.
Not only are omega-3s shown
to lubricate joints, they also dial
down pain-triggering hormones.Sprinkle on spice
“Multiple studies show that
supplementing with curcumin,
found in turmeric, can cut
joint pain and swelling,” notes
Dr. Cooper. To get the anti-
inf lammatory benefits, sprinkle
1 tsp. of turmeric daily onto
salads, soups or any dish you
want to add a pain-preempting
kick—researchers say it’ll
reduce chronic aches by more
than 70%! Or take 500 mg. of
curcumin two to three times
daily. Note: Check with your
doctor before supplementing.One of the most effective ways
to soothe joints is also the sim-
plest, promises rheumatologist
Michael Lockshin, M.D. “Very
often, gently massaging joints
will alleviate aches,” he says.
“A nd applying moderate heat
helps get rid of extra fluid that
builds up and triggers inflam-
mation.” Get the double-duty
benefit by warming a bottle of
sesame oil in a pot of water for a
few minutes, then rubbing the
oil into stiff joints in circular
motions. In one study, massag-
ing joints with warm sesame oil
slashed pain by almost 60% in
one week. Credit goes to sesamol ,
the active ingredient in the oil,
proven to soothe soreness.
Fill up on good fat
“An anti-inflammatory diet
rich in salmon, tuna and leafy
greens, all brimming with
healthy omega-3 fatty acids,
helps fight joint aches,” notes
physiatrist Grant Cooper, M.D.
In fact, research shows eating
Michael Lockshin, M.D.,
is director of the Barbara
Volcker Center for Women
and Rheumatic Diseases
and a professor at Weill
Cornell Medical College.Grant Cooper, M.D.,
specializes in the nonopera-
tive care of spine, joint and
nerve pain and is the co-
founder of Princeton Spine
and Joint Center.Edward Phillips, M.D.,
is assistant professor at
Harvard Medical School
and founder and direc-
tor of the Institute of
Lifestyle Medicine.says Dr. Lockshin. “Repeating
this move helps protect your
shoulders, which tend to be dif-
ferent from other joints in that
they lock up after a flare-up if
we don’t move them as soon as it
feels tolerable.” He surmises this
may be because calcium deposits
often build up in our shoulders,
causing greater inflammation.Putter around
“Low-impact exercise like
swimming and tai chi soothe
hand, hip and knee joints by
moving blood to damaged
tissue,” notes Dr. Phillips. In
fact, practicing tai chi three
times a week is shown to tamp
down joint pain by 33%. Says
Dr. Phillips, “What I love
about tai chi and yoga classes is
that in addition to helping you
increase range of motion, they
also provide a therapeutic social
aspect, which alleviates stress
and enhances your well-being.”Summer activity means at least 30% of us have felt a recent
twinge of joint pain, research shows. To the rescue: easy, proven
strategies that spell instant relief and prevent future aches
Our expert panel
Ease pain now
Massage away stiffness
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26 8/5/19^ Woma n’s World