Early Signs of Arthritis? How To Improve Your Joint Pain

Many of us make the mistake of assuming that arthritis is something that develops as we age and that nothing can be done about it. Since May is Arthritis Awareness Month, we thought it would be a good time to talk about a very common but impairing chronic illness that can be prevented, improved, or even reversed with healthy lifestyle changes.

Sometimes the signs of a chronic illness can be easy to miss. Our lives often whisk us away and distract us from what’s happening with our bodies. We can be experiencing chronic inflammation long before we actually start to feel it and take notice. We all experience different kinds of inflammation for various reasons at any given time. However, if you’re asking yourself whether it’s arthritis, you may be onto something.

What is Arthritis?

Arthritis is inflammation of a joint(s).  

Inflammation is known as the body’s attempt to protect itself and start the healing process. Your body’s inflammatory response is triggered when tissues are injured by bacteria, trauma, toxins, heat, or any other cause. Although inflammation helps heal wounds, too much inflammation, and inflammation lasting for long periods of time, is harmful to the body. Inflammation can be aggravated by lifestyle habits.

How do you know if you are experiencing inflammation? Well, inflammation can be as overt as a swollen knee.  It can also happen inside our bodies to a much less noticeable extent, building up over time and becoming a serious problem. Chronic or excess inflammation causes most chronic diseases like diabetes, heart disease, stroke, liver problems, cancer, dementia, fibromyalgia, and autoimmune disease like thyroid disorder, multiple sclerosis, and rheumatoid arthritis.

According to the Centers for Disease Control and Prevention (CDC), 52.5 million people report having been diagnosed with some form of arthritis by their doctor. Arthritis may be caused by an underlying disease, infection, or a genetic defect. Arthritis may cause chronic pain, stiffness, and swelling in the joints and can impair a person’s ability to perform regular daily tasks. It is more common among adults aged 65 years or older, but people of all ages (including children) can be affected by arthritis.

When younger people experience joint pain, they hardly ever consider the possibility that it could be a symptom of arthritis. That's why it's important to increase awareness about the importance of lifelong joint health. Taking steps early in life to protect your joints can help prevent further pain and future permanent damage.

Common Types of Arthritis

There are over 200 different kinds of arthritis and related conditions. Some common forms of arthritis include:

Arthritis Symptoms

Early signs of arthritis may be mistaken as vague ghost pains or some sort of injury, strain, or overuse of joints. You may feel tenderness in joints and experience some temporary loss in function. Symptoms can vary depending on what type of arthritis it is. Common symptoms of arthritis include:

How To Prevent and Improve Arthritis Symptoms

The best way to prevent or help resolve inflammation is to listen to your body and pay attention to what increases or reduces your body’s inflammatory response. Making changes to your lifestyle one step at a time will make a huge difference.

Try the following tips on how to reduce inflammation, improve your arthritis, and stay healthy:

Try an Anti-Inflammatory Diet

Controlling inflammation anywhere in the body has a lot to do with diet.  There are many ways you can adjust your eating habits to help prevent, reduce, or reverse arthritis.

First, try to avoid or minimize your consumption of wheat, bread, eggs, dairy, soy, seafood, red meat, alcohol, caffeine, sugar, and food coloring since they are the most common dietary irritants. Trans-fatty acids are also linked to an increase in inflammation. They are found in margarine, fried foods, packaged cookies, crackers, and many other processed, pre-packaged ready-made food.

To reduce inflammation, it’s important to make green leafy vegetables the biggest staple of your diet. They are full of vitamins which protect your immune system and are critical for every cell function. When eating a meal, green vegetables should take up half the plate. Snack on raw vegetables to satisfy your cravings.

Mix up your meals with a side of beans or non-wheat whole grains like millet, quinoa, brown rice, or fareo. They contain a high dose of magnesium, which helps keep inflammation low. Another easy way to help boost your meals with anti-inflammatory properties is to cook with herbs such as turmeric, ginger, Boswellia (also called Indian frankincense), and oregano. Curcumin, the medicinal extract of turmeric, can also be taken as a supplement. It has been proven to cause a significant improvement in decreasing inflammation and arthritic pain.

Omega 3 has powerful anti-inflammatory properties. You will find them in seeds and nuts like almonds, flax and chia seeds.


Boost your body’s natural anti-inflammatory capabilities with exercise. Exercise will help strengthen and maintain the muscles around your joints. It doesn't have to mean going to the gym or starting a regimented fitness routine, but regular physical exercise helps to keep joints flexible and produces healthy antioxidants in your body that fight inflammation. Yoga, pilates, and swimming are good low-impact options. Try incorporating stretches and range of motion exercises into your routine.

Other Tips To Reduce Arthritis

By treating the underlying cause of the chronic inflammation, arthritis can be remarkably lessened or reversed. By taking a natural approach to treating arthritis and creating a personalized treatment plan, positive results are felt quickly. Work with an integrative holistic physician such as Dr. Payal Bhandari, M.D., to formulate the right treatment will effectively reduce symptoms of arthritis and improve your quality of life. She can also give you advice on any medications and supplements you need to take, if necessary.


Payal Bhandari M.D. Dr. Payal Bhandari M.D. Dr. Payal Bhandari M.D. is one of U.S.'s top leading integrative functional medical physicians and the founder of San Francisco' top ranked medical center, SF Advanced Health. Her well-experienced holistic healthcare team collaborates together to deliver whole-person personalized care and combines the best in Western and Eastern medicine. By being an expert of cell function, Dr. Bhandari defines the root cause of illness and is able to subside any disease within weeks to months. She specializes in cancer prevention and reversal, digestive & autoimmune disorders. Dr. Bhandari received her Bachelor of Arts degree in biology in 1997 and Doctor of Medicine degree in 2001 from West Virginia University. She the completed her Family Medicine residency in 2004 from the University of Massachusetts and joined a family medicine practice in 2005 which was eventually nationally recognized as San Francisco’s 1st patient-centered medical home. To learn more, go to www.sfadvancedhealth.com.

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