Turmeric

Contains curcumin, which has anti-inflammatory properties. You can add turmeric to food, drink turmeric tea, or take curcumin supplements (typically 500-2,000mg daily).

Calcium

Essential for bone health. Include calcium-rich foods in your diet like dairy, green leafy vegetables, or take calcium supplements after consulting with a doctor.

Vitamin D

Aids calcium absorption and is crucial for bone health. Sun exposure, fatty fish, fortified foods, or supplements (typically around 600-800 IU daily, but varies based on individual needs).

Magnesium

Essential for bone structure. Include nuts, seeds, whole grains, or take magnesium supplements (often 200-400mg daily).

Ginger

Known for its anti-inflammatory properties. Can be consumed as tea, added to foods, or taken as supplements.

Willow Bark

Contains salicin, which is similar to modern-day aspirin. Often taken as a supplement or tea. Consult a doctor for appropriate dosages.

Omega-3 Fatty Acids

These can reduce inflammation. Consumed through fish oil supplements or by eating fatty fish like salmon, mackerel, and sardines.

Green Tea

Contains antioxidants that may support bone health. Drink 2-3 cups daily.

Weight-bearing Exercise

Activities like walking, weight lifting, and dancing can help maintain bone density. Engage in at least 30 minutes on most days, but always consult a doctor before starting a new exercise routine.

Hot/Cold Therapy

Warm baths, hot packs, or cold packs can relieve pain. Always use a cloth barrier to avoid burns or frostbite and do not apply extreme temperatures directly to the skin.

Acupuncture

Some individuals find relief from bone pain through acupuncture sessions, it involves the insertion of thin needles into specific points on the body. These points, known as acupuncture points or meridians, are believed to correspond with specific organs, emotions, and physiological processes. Consult with a licensed acupuncturist for sessions.

Boswellia (Frankincense)

Traditionally used for its anti-inflammatory properties. Can be taken as a supplement or used as an essential oil. Typically, standardized Boswellia extract is available in capsule or tablet form. The common recommended dosage can range from 300mg to 500mg taken two to three times daily.

Collagen

Important for bone structure. You can take collagen supplements.

Tai Chi

A gentle form of exercise that can strengthen bones and muscles and improve balance. Classes are often available in community centers.

Epsom Salt Bath

The magnesium in Epsom salts can help relax muscles and ease pain. Add 2 cups of Epsom salt to a warm bath and soak for about 15-20 minutes.

Bromelain

An enzyme found in pineapples with anti-inflammatory properties. Available in supplement form. Consult a doctor for dosages.

Dandelion Tea

Contains antioxidants and anti-inflammatory compounds. Drink 1-2 cups daily.

Devil's Claw

Used traditionally for arthritis and pain relief due to its harpagoside content. Available in supplement form. Consult a doctor for dosages.

Massage Therapy

Regular massages might help to increase blood circulation, reduce inflammation, and alleviate pain.

Rosehip

Contains polyphenols and anthocyanins, which might help reduce inflammation and pain. Available as supplements or tea.