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Natural Remedies for Arthritis

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Written By: Margaret Boyles Contributor

If you feel pain and stiffness in your joints caused by inflammation, see our natural remedies for arthritis—plus, tips regarding which foods to eat and not to eat in order to alleviate inflammation.

What Is Arthritis?

When people say “arthritis,” they usually mean osteoarthritis, the most common type of arthritis. More than 16 million Americans over the age of 45 complain of this condition, which causes joints to become inflamed, painful, and stiff.

While osteoarthritis can not be cured, mild symptoms can be managed or reduced. We don’t want you to suffer, so check out these tips to relieve pain.

6 Natural Remedies for Arthritis

  1. Stinging Nettle (Urtica dioica). This common herb has been used to relieve arthritis since the ancient Egyptians. The plant has tiny stingers which cause a burning sensation. Some brave folks self-inject the stingers into the inflamed area and swear by its effectiveness. However, most sufferers drink it as tea, steaming several ounces of the fresh leaves in hot water (once cooked, stinging nettle loses its sting). You can grow stinging nettle in the garden or purchase in health food stores as dried leaves or in ointment form for arthritis. Read more about using stinging nettle for health.
  2. Capsaicin—the “hot” chemical in red chili peppers—can relieve the pain of arthritis. Capsaicin temporarily interferes with the perception of pain in the body by reducing substance P, a pain transmitter. You can make a tea by mixing red pepper into water, or simply cook red pepper in your meals or add a splash of hot-pepper sauce to tomato juice. It is also available as a topical cream, gel, or patch. When first applied, topical capsaicin causes a burning sensation. This sensation lessens within a few minutes, and also over time with repeated applications. Don’t get carried away with this idea, and try smearing yourself directly with chili peppers—that’s a higher potency than most skin will tolerate.
  3. Doses of ginger and turmeric have shown to provide relief from pain and swelling, thanks to anti-inflammatory effects. Recent studies have shown some support for curcumin (500 mg, three times daily) as a treatment for osteoarthritis.
  4. Bee venom contains anti-inflammatory peptides that act against the pain and inflammation of your arthritis. If you’re allergic to bees, do not use this remedy without the supervision of a doctor. Even if you aren’t allergic, buy a bee sting kit and keep it handy.
  5. Increase the amount of oily fish in your diet. Studies show that increased consumption of non-fried fish suppresses arthritis joint inflammation. The reason? Like aspirin, the omega-3 fatty acids in fatty fish boost the production of a class of anti-inflammatory fats called resolvins.
  6. Pineapple has shown some ability to prevent inflammation because of bromelain, a chemical in pineapple. If you like pineapple, eat it as a snack in between meals, not with your meal; it must be fresh or frozen, not canned pineapple or pineapple juice.

5 Everyday Management Tips for Arthritis

  1. Stretch for 18 to 20 minutes a day. Warm up first! Focus your stretching where it hurts the most, but increase flexibility all over.
  2. Practice your posture each day. When you stare at a computer, are your eyes looking straightforward, or is your head titled downward? Do you slouch? Look up proper posture exercises and avoid staying in the same position, taking frequent breaks. See tips on proper posture.
  3. If you are obese or overweight, anything that you can do to lose weight will reduce strain on your joints and reduce symptoms. Use this calculator to find out if you are overweight.
  4. Exercise is good for arthritis and one of the most effective ways to reduce pain and maintain joint health. Look into swimming, which avoids putting strain on your joints. Avoid running, which can put excessive load on joints. Try to do at least 150 minutes of moderate aerobic activity (such as swimming, cycling, or fast walking) every week. The Arthritis Foundation offers in-person exercise programs and an interactive tool for exercise solutions.  You also might enjoy this exercise video.
  5. Ice your affected joints right after doing an activity. Don’t allow them to become inflamed. You could even wrap some frozen vegetables in a towel and hold them to your painful joints. Find out more about how heat and cold can help inflammation.

You should certainly see a doctor or health professional if you have persistent symptoms of osteoarthritis so they can confirm the diagnosis and prescribe any necessary treatment.

What to Eat and Not Eat

What to Avoid If You Have Arthritis

These are all well-known triggers of inflammation and are problematic for arthritis sufferers. Cut out or cut back each week:

  • Red meat
  • French fries and other fried foods
  • Sugar and processed foods such as packaged cookies and crackers.
  • White bread and pasta
  • Fruit juice
  • High-fat dairy products
  • Salt
  • Corn oil

What to Eat If You Have Arthritis

Put these foods on your next shopping list!

  • Omega-3 fatty acids from cold-water fish, such as salmon and tuna
  • Brazil nuts (Bertholettia excelsa) and sunflower seeds (Helianthus annus) have S-adenosyl methionine, a chemical shown to have pain-relieving and anti-inflammatory properties
  • Dark green leafy vegetables, such as broccoli, kale, and spinach, are high in vitamin K, which helps with body inflammation, and antioxidants.
  • Vegetables rich in glutathione include broccoli, asparagus, cabbage, cauliflower, potatoes, tomatoes, and purslane. Fruit with healthy amounts include avocados, grapefruit, oranges, peaches, and watermelon.
  • Canola and olive oil. Similar to fish, olive oil is a great source of omega-3 fatty acids. Pure olive oil also contains oleocanthal, which has anti-inflammatory properties.
  • Garlic and onions help keep inflammation at bay.
  • Red kidney beans and pinto beans are excellent sources of fiber and phytonutrients, which may help reduce inflammation.
  • Celery, which has two dozen anti-inflammatory compounds
  • Rosemary (Rosmarinus officinalis) has antioxidants that help prevent aging in cells

Do you have any tips or tricks that help your arthritis? Let us know below!

Does cracking your joints cause arthritis? Find out here.

Are your furry friends dealing with arthritis along with you? Find out remedies for pet arthritis here.

Natural Remedies

About The Author

Margaret Boyles

Margaret Boyles

Contributor

Margaret Boyles is a longtime contributor to The Old Farmer’s Almanac. She wrote for UNH Cooperative Extension, managed NH Outside, and contributes to various media covering environmental and human health issues.

Read more from Margaret Boyles

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Comments

<a title="View user profile." href="/author/editors">The Editors</a> Mon, 07/18/2022 - 15:58

It's an ingredient in hot peppers—capsaicin—that has anti-inflammatory powers. Learn more from Mayo Clinic.
If you are concerned, you can always take capsaicin in a patch or lotion or pill form.

 <span>Allyssa</span> Sun, 07/17/2022 - 09:55
Ashwaganda is also a deadly nightshade as is goji berry. I have to avoid those too.
<span>Sierra</span> Mon, 11/30/2020 - 07:03
I hated sweet bell peppers as a child. My grandmother put them in everything possible. My grandparents ate them as snacks. At age 11 I started having joint problems and grandma said I needed to start eating these peppers. I didn't listen. In my 30s I found a book that was focused on eating your way to good health and ridding yourself of aches and pains by eating natural pain relieving foods. What did I see on page one for achy joints, the worst tasting thing on the planet (to me) Bell Peppers. I found freezing them concentrates the anti-inflammatory Chemical and removes most of the bitterness. Chopping them up into tiny pieces also helps hide them. I can tell a difference if I go a few days without eating them. I found out last year at age 54 that I had/have Juvenile Onset arthritis. It went untreated for 40yrs. Early diagnosis and treatment is key, please do not put off going to a rheumatology board certified doctor. Arthritis damage cannot be undone after a certain point. I wish I would have made peace with the peppers and listened to grandma.
<span>Don Smith</span> Sat, 12/07/2019 - 11:07
I have been taking Boswellia Serrata or Indian frankincense for a few years with awesome results. I mix it with equal amounts of ashwagandha root which is thought to have some anti inflammatory properties. You can get boswellic acid extract or buy the ground frankincense itself. I prefer to grind my own from frankincense tears but it is difficult to find. It works well.
<span>Susanna</span> Mon, 12/02/2019 - 07:43
I make turmeric capsules with black pepper included, take twice a day with a natural fat (buttered toast works easily) and my doctor says there is no inflammation in my body. But please, the bee venom? Aren’t our bees in enough danger?
<span>Christine</span> Wed, 11/16/2022 - 15:22
Good point about the bees. Some folks may not know that our beloved honey bees will die once they lose their stingers. 😥
<span>Bobby Swingle</span> Sun, 07/17/2022 - 07:50
The male worker bees, die and are replaced in the hive daily, at a high turnover rate. Basically, the workers, work themselves too death. Beekeepers, pick these fallen drones, and box, a weeks worth of daily stings, for mostly CP patients, however, also other maladies, such as arthritic, rheumatic, and persistent pain, due to swelling. The bees are already dead when sold, once home the patient squeezes the lower torso, exposing the still active, and valid stinger, plunging it into a desired area, daily. At, approximately an average of twenty-five too thirty-five bucks a week, for 7-10 weeks worth of bees, this income, from deceased worker males, helps the beekeeper, which in turn helps the bees.
<span>Claire</span> Fri, 05/02/2025 - 08:06
little correction there. Worker bees are females who don't reproduce. Male bees are drones.
<span>Christine</span> Wed, 11/16/2022 - 15:24
This is good to know!!!!! So glad the bees are not sacrificed!
<span>Marcy Grimm</span> Sun, 07/17/2022 - 16:09
The worker bees are not males, not drones. The drones, are males, and only purpose is to mate with a queen. They also provide some protection for the hive as they take the hit from mites and other pests. The drones do not have stingers. At the end of the season they are kicked out of the hive and starve as they are no longer fed or cared for by the female worker bees. I'm not sure how the venom is actually collected, I've heard of live bees being used to sting affected areas. Of course, when a bee stings, it looses it's stinger and dies. The previous comment was inaccurate in many ways.