如何摆脱关节炎引起的疼痛

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全世界有许多人备受关节炎疼痛折磨。关节炎可以分为2种，分别是类风湿关节炎和骨关节炎。最常见的是骨关节炎（长期使用关节，导致关节磨损），类风湿关节炎则是一种自体免疫疾病。 [1] 虽然2种关节炎都无法治好，但你可以用一些方法减轻疼痛，防止病情恶化。这里有一些简单的方法可以帮助你摆脱关节炎疼痛，你也许需要反复试验，才能找到适合自己的方法。 [2]

方法 1
方法 1 的 3:

服用药物和补充剂

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    你可以吃非处方止痛药，来帮助缓解疼痛，比如扑热息痛或曲马多。它们可以止痛，但无法消炎。常见的牌子有泰诺（Tylenol）。注意，有的国家将曲马多列为非处方药，有的却将它列为管制类药物。请了解你所在地区的法律。
    • 如果疼痛很严重，你可以去看医生，获取处方级止痛药，比如含有氧可酮和氢可酮的麻醉性止痛药。常见的牌子有泰勒生（Percocet）、奥施康定（Oxycontin）和维柯丁（Vicodin）。 [3]
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    你可以吃非处方非甾体抗炎药，缓解关节炎疼痛。关节发炎或肌肉使用过度，偶尔会引发关节和肌肉疼痛。这时候，就能服用这类药物缓解疼痛。它们还可以减轻炎症（你会感到疼痛，主要是因为关节发炎了）。 [4]
    • 如果你吃药吃得太频繁，请咨询医生。用药过度反而引发更多问题，包括肾和肝功能损害。
    • 常见的布洛芬牌子有Advil或Motrin，常见的萘普生牌子有Aleve。 [5]
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    买可以缓解关节炎疼痛的非处方外用药膏。它们含有薄荷醇或辣椒素，涂在疼痛的关节皮肤上，有助于减轻疼痛。它们也能阻止疼痛的关节给大脑发送疼痛信号。
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    如果关节炎造成严重疼痛和水肿，处方级皮质类固醇可以帮到你。医生可以给你注射皮质类固醇，或服用口服药。注射后，症状迅速得到缓解，但是一年只能注射数次，否则会损害骨骼和软骨。
    • 不管口服或注射，都必须在医生的监督下进行，因为它们可能会引起一些有害的副作用，比如维生素D流失，造成骨骼退化。 [9]
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    这是一种补充剂，有抗炎作用，可以促进软骨生成。它也会影响血清素等神经递质，减轻对疼痛的感知。
    • 多个研究表明S-腺苷甲硫氨酸在缓解关节炎症状方面，和非甾体抗炎药一样有效，而且副作用更少。 [10]
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    它是一种补充剂，可以阻断体内引发炎症的化学物质，防止关节细胞退化，或许能帮助关节结缔组织再生。 [11] 它含有1/3鳄梨油和2/3大豆油。
    • 市面上也有鳄梨大豆不皂化物软胶囊，每天服用一颗300毫克的胶囊。 [12]
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    鱼油是一种获得广泛研究的补充剂。它富含欧米茄-3脂肪酸，包括二十碳五烯酸（EPA），和二十二碳六烯酸（DHA）。欧米茄-3脂肪酸帮助抑制炎性细胞因子和前列腺素，也会被身体转化为有抗炎作用的化学物质。
    • 欧米茄-3脂肪酸也能帮助减轻关节压痛和僵硬。研究也显示摄取它可以减少服用或完全不需要再服用非甾体抗炎药。 [13]
    • 你也可以服用欧米茄-6脂肪酸。它也被称为γ-亚麻酸，可以减轻关节发炎。 [14]
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方法 2
方法 2 的 3:

改变生活方式

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    虽然它们有相似的特征，但起因不同。 [15] 类风湿关节炎患者感到疼痛，是因为自身免疫系统攻击关节。骨关节炎患者感到疼痛，则是因为关节活动频繁。关节炎类型不同，所需治疗可能也不一样。
    • 类风湿关节炎可发生于任何年龄，而骨关节炎的起因是关节使用频繁，所以一般发生在中年以后。类风湿关节炎病情进展通常很迅速，而不是慢慢地在几年内显现。 [16]
    • 怎么知道自己患的是类风湿关节炎，不是骨关节炎？你主要得留意是否有其它症状出现，比如感到疲劳，一直觉得不舒服。 [17]
    • 身体两侧的大小关节均会受类风湿关节炎影响。早晨关节疼痛超过1小时。 [18] 有的骨关节炎患者也会在早上感到疼痛，但大多数时候是用了受影响的关节才会疼。 [19]
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    体重过重会引发或加重关节炎并发症，也会引发关节炎疼痛。你应该慢慢改变生活方式，比如多做运动和吃得更健康，好让自己瘦下来。 [20] 你需要锻炼关节周围的肌肉，但不能伤害到关节。
    • 专注做伸展运动和关节活动度运动，逐渐增加自己的力量。避开跑、跳、网球和高冲击有氧运动。
    • 试着晚一点才做运动。这样第二天早上醒来时，关节不会那么僵硬。 [21]
    • 改变生活方式必须持之以恒，才能长久地维持体重，并改善整体健康，减轻关节炎引发的疼痛。 [22] 减肥也帮助延缓年龄老化和磨损造成的关节退化。
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    除了做运动，一整天都必须多活动筋骨。长时间不动后，一开始动起来会感到更痛。工作时，至少每小时站起来走动1次。经常调整姿势，转动脖子，改变双手姿势，弯腰和拉伸双腿。
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    如果关节活动度变小，医生可能会让你接受物理治疗。物理治疗师可以教你做一些运动，让肌肉和关节保持强壮和放松，以免过于僵硬。
    • 治疗师也能为你设计涵盖力量训练和有氧运动的个人健身计划，帮助减轻关节疼痛、改善健康和保持体重。 [24]
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    瑜伽结合了深呼吸、冥想和特殊的身体姿势，不但可以帮助减轻关节疼痛和僵硬，还能减压。听从身体的感觉，只做可以帮助活动，而且不会伤害关节的姿势。
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    如果疼痛很严重，你或许可以用一些辅助器械，让自己更方便移动，或降低关节受到的伤害。关节痛得很厉害时，可以用手杖或助行器，减轻疼痛，让关节停止肿胀，不会那么痛。
    • 你也可以用加高的马桶座圈或特制的浴缸，减轻关节疼痛或方便自己移动。 [26]
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    学会减轻关节承受的压力，以免它们过度劳累，变得更痛。改用别的东西或换一种方式进行活动，以保护和保持关节功能。比如说，改用比较粗的笔，这样更容易握笔书写。你也可以买提手比较大、比较长的东西，携带的时候就不需要太费力。
    • 用比较有力的关节拿东西，不要用小关节。比如说，提沉重的手提包时，应该用手肘，而不是手腕或手指。
    • 你也可以买塑料餐具。它们比较轻巧，方便端着走、使用和清洗。 [27]
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    备受关节炎疼痛折磨？热敷是缓解疼痛的最佳方法之一。热疗可以让肌肉放松，暂时缓解疼痛。你可以在患处使用电热垫或热敷贴片，用热水沐浴或泡澡，或进行蜡疗。
    • 小心不要烫伤自己。每次热敷不得超过20分钟。 [28]
    • 你也可以冷敷，让肌肉暂时失去对关节炎疼痛的知觉。 [29]
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    泻盐含有硫酸镁。多年来，这个天然矿物质一直被用来缓解疼痛。当你泡在水里时，大量镁有助于减轻关节疼痛。
    • 装一大碗温水，倒入120克泻盐。将疼痛的关节浸在碗里，至少泡15分钟。
    • 有的关节不容易浸在碗里（比如膝关节），你可以在浴缸装水，倒入泻盐，然后进去泡一会儿。 [30]
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    除了从食物中获取维生素D，你也可以晒太阳。每隔一天在不涂防晒霜的情况下，到屋外晒10到15分钟太阳。这样能自然地吸收大量维生素D，而且不会因为接触紫外线，而引起皮肤问题。
    • 担心不涂防晒霜会引起皮肤问题？你可以涂身体，但不涂手。即使只有一小部分皮肤接触阳光，也能帮助吸收更多维生素D！ [31]
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    抽烟对整体健康有害，也会引起关节炎疼痛。有害的化学物质进入体内，对结缔组织造成压力，使关节炎更加疼痛。
    • 尝试利用尼古丁贴、口香糖或冷火鸡法（强制自己突然停止抽烟）戒烟。 [32]
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方法 3
方法 3 的 3:

吃适当的食物

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    香蕉对关节炎很有用，可以帮助治疗潜在病因。它含有大量钾，是对细胞正常运作十分重要的矿物质。它也含有维生素C、维生素B6和叶酸，有助于改善免疫力。
    • 把香蕉当作点心，或是和正餐一起吃。 [33]
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    姜黄是一种香料，可以加到食物里，帮助缓解关节痛。它含有姜黄素，可以阻断炎性细胞因子和酶，进而减轻关节疼痛和消肿。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/be\/Get-Rid-of-Arthritis-Pain-Step-20.jpg\/v4-460px-Get-Rid-of-Arthritis-Pain-Step-20.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/be\/Get-Rid-of-Arthritis-Pain-Step-20.jpg\/v4-728px-Get-Rid-of-Arthritis-Pain-Step-20.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    近期的研究显示，姜有和布洛芬相近的抗炎作用，姜提取物也被证实几乎和类固醇的效果一样好。多在食物中加点姜，包括鸡肉、甜点等。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/76\/Get-Rid-of-Arthritis-Pain-Step-21.jpg\/v4-460px-Get-Rid-of-Arthritis-Pain-Step-21.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/76\/Get-Rid-of-Arthritis-Pain-Step-21.jpg\/v4-728px-Get-Rid-of-Arthritis-Pain-Step-21.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    关节炎患者需要好好照顾骨骼，也就是说他们需要多摄取维生素D。服用皮质类固醇的患者需要摄取更多，因为这种药会减少体内的维生素D。不妨吃鱼，尤其是鲑鱼、鲭鱼或鲱鱼。吃85克鱼就能达到每日所建议的维生素D摄入量。
    • 你也可以吃生鱼，它的维生素D含量比煮熟的鱼多。
    • 每天多吃富含维生素D的乳制品，像是牛奶、乳酪和酸奶。 [36]
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4a\/Get-Rid-of-Arthritis-Pain-Step-23.jpg\/v4-460px-Get-Rid-of-Arthritis-Pain-Step-23.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4a\/Get-Rid-of-Arthritis-Pain-Step-23.jpg\/v4-728px-Get-Rid-of-Arthritis-Pain-Step-23.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    益生菌也被称为“好细菌”，可以帮助减轻疼痛。近期的研究显示含有益生菌的食物大大减轻了关节痛，也有助于改善活动能力。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/38\/Get-Rid-of-Arthritis-Pain-Step-24.jpg\/v4-460px-Get-Rid-of-Arthritis-Pain-Step-24.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/38\/Get-Rid-of-Arthritis-Pain-Step-24.jpg\/v4-728px-Get-Rid-of-Arthritis-Pain-Step-24.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    硫磺化合物可以帮助身体排毒，可是服用非甾体抗炎药和其它止痛药会耗尽它们。你必须吃含有硫磺化合物的食物来补充它们，比如洋葱和大蒜等刺激性食物。
    • 其它富含硫磺化合物的蔬菜包括西兰花、花椰菜、抱子甘蓝和卷心菜。 [38]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fa\/Get-Rid-of-Arthritis-Pain-Step-25.jpg\/v4-460px-Get-Rid-of-Arthritis-Pain-Step-25.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fa\/Get-Rid-of-Arthritis-Pain-Step-25.jpg\/v4-728px-Get-Rid-of-Arthritis-Pain-Step-25.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    镁可以使肌肉和神经末梢放松，减轻疼痛。它也帮助骨骼矿化。尽量多吃镁含量高的食物，像是深绿叶蔬菜、坚果和豆类。
    • 你也可以服用补充剂，但天然食物更容易被身体消化。 [39]
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    番薯对关节炎患者十分有用。它们富含β-胡萝卜素、维生素A、维生素C、矿物质、花色素苷和水溶性纤维。这些物质均能减轻疼痛和炎症，促进关节健康。
    • 番薯可以蒸、水煮或烤，尽量每天多吃番薯。 [40]
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    绿茶含有表没食子儿茶素-3-没食子酸酯（EGCG）。这是一种抗氧化成分，可以阻止身体产生会损害关节的分子。关节受到的伤害减少了，就不会那么痛。
    • 研究建议每天喝2到3杯绿茶，才能完全享受到抗氧化成分的益处。 [41]
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参考

  1. ↑ http://www.webmd.com/rheumatoid-arthritis/tc/comparing-rheumatoid-arthritis-and-osteoarthritis-topic-overview
  2. ↑ http://www.orthop.washington.edu/?q=patient-care/articles/arthritis/frequently-asked-questions-about-arthritis.html
  3. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/basics/treatment/con-20034095
  4. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/basics/treatment/con-20034095
  5. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440?pg=2
  6. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/9-supplements-arthritis-2.php
  7. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/basics/treatment/con-20034095
  8. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440?pg=2
  9. ↑ http://www.orthop.washington.edu/?q=patient-care/articles/arthritis/frequently-asked-questions-about-arthritis.html
  1. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/9-supplements-arthritis-2.php
  2. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/9-supplements-arthritis-6.php
  3. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/avocado-soybean.php
  4. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/9-supplements-arthritis-8.php
  5. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/9-supplements-arthritis-9.php
  6. ↑ http://www.webmd.com/rheumatoid-arthritis/tc/comparing-rheumatoid-arthritis-and-osteoarthritis-topic-overview
  7. ↑ http://www.webmd.com/rheumatoid-arthritis/tc/comparing-rheumatoid-arthritis-and-osteoarthritis-topic-overview
  8. ↑ http://www.webmd.com/rheumatoid-arthritis/tc/comparing-rheumatoid-arthritis-and-osteoarthritis-topic-overview
  9. ↑ http://www.webmd.com/rheumatoid-arthritis/tc/comparing-rheumatoid-arthritis-and-osteoarthritis-topic-overview
  10. ↑ http://www.webmd.com/rheumatoid-arthritis/tc/comparing-rheumatoid-arthritis-and-osteoarthritis-topic-overview
  11. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440
  12. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440?pg=2
  13. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440
  14. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440
  15. ↑ http://www.orthop.washington.edu/?q=patient-care/articles/arthritis/frequently-asked-questions-about-arthritis.html
  16. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/other-therapies/natural-therapies-arthritis-pain-5.php
  17. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/basics/lifestyle-home-remedies/con-20034095
  18. ↑ http://www.orthop.washington.edu/?q=patient-care/articles/arthritis/frequently-asked-questions-about-arthritis.html
  19. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440?pg=2
  20. ↑ http://www.orthop.washington.edu/?q=patient-care/articles/arthritis/frequently-asked-questions-about-arthritis.html
  21. ↑ http://everydayroots.com/arthritis-remedies
  22. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/vitamins-minerals/vitamin-d-deficiency.php
  23. ↑ http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440
  24. ↑ http://www.myhealthtips.in/2014/01/foods-to-get-rid-of-arthritis-pain.html
  25. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/9-supplements-arthritis-5.php
  26. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/9-supplements-arthritis-10.php
  27. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/vitamins-minerals/vitamin-d-deficiency.php
  28. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/other-therapies/proven-natural-therapies.php
  29. ↑ http://www.drgangemi.com/healthtopics/arthritis/
  30. ↑ http://everydayroots.com/arthritis-remedies
  31. ↑ http://www.myhealthtips.in/2014/01/foods-to-get-rid-of-arthritis-pain.html
  32. ↑ http://www.arthritis.org/living-with-arthritis/treatments/natural/other-therapies/proven-natural-therapies.php

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