Arthritis pain: Best supplements, diet and exercise - six ways to reduce joint symptoms

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Arthritis pain: Best supplements, diet and exercise - six ways to reduce joint symptoms

ARTHRITIS pain affects about 10 million people in the UK, and symptoms include joint pain, inflammation, and restricted movement. This is how to avoid signs of arthritis, including supplements for your diet and the best exercises.

Arthritis is a common condition that affects people of all ages, including children.

The condition is often caused by a gradual wearing down of the smooth cartilage that lines joints.

Arthritis symptoms can include inflammation, joint pain, and having warm red skin over the affected areas.

Making some small lifestyle changes could help to reduce arthritis pain, according to naturopathic nutritionist, Amy Water, from Water for Health (

These are the best ways to lower your risk of joint pain.

Warm water

Soaking painful joints in warm water could provide arthritis patients with some relief.

“Warm water can be a great comfort if you have any type of pain, including joint pain, due to its soothing qualities,”

“Heated pools, for example, can provide a form of relief by easing joint pain, as well as being a great way to exercise.

“Additionally, you can also gain relief from warm baths filled with Epsom salts, which will provide you with added comfort and will relax any muscles and joints that are painful.”

Vitamin D

Boosting your vitamin D intake could help to ward off any signs of joint pain.

Try either taking vitamin D supplements, or spending more time in direct sunlight.

“Vitamin D may play a vital role to help ease joint pain over the winter,” said the nutritionist.

“As there is less sunlight during the colder months, it’s very important to keep your vitamin D levels topped up.

All adults should consider taking 10mcg vitamin D supplements during the winter months.

“This will help reduce any muscular or joint pain, as vitamin D helps keeps your bones healthy and supports muscular functionality.”


Drinking enough water will help to relieve muscle pain by flushing out any harmful toxins, said Water.

Everyone should drink at least two litres of water everyday to release any tension.

“Dehydration can make your muscles and joints more sensitive, which can cause excruciating pain.

“Excessive alcohol drinking is directly linked to inflammation which can also worsen any joint pain, by decreasing the amount of drink, it will help ease any pain.”


Fish oil supplements could reduce inflammation, and reduce muscle or joint pain.

Omega-3 fatty acids - which are found in fish oil - work as an anti-inflammatory to counteract the symptoms of arthritis.


It’s crucial that arthritis patients remain active throughout the year.

The best workouts for patients are light resistance training and low impact workouts, said the nutritionist.

“Yoga and Pilates are excellent sports to reduce any pain,” she said.

“Before any sport, always warm up beforehand to ensure no muscle strain or damage.”


Eating a healthy, balanced diet is extremely important for arthritis patients.

Following an unhealthy diet increases the risk of obesity. Being overweight puts extra pressure on joints and muscles.

“Keeping a healthy, anti-inflammatory diet will help you ease the pain within your joints,” said Water.

“Foods which are proven to have anti-inflammatory effects include tomatoes, olive oil and green leafy vegetables, like kale and spinach.”

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