According to the Arthritis Foundation, 60 million adults and children in the U.S. are living with arthritis and pain that affect their daily lives. Among adults, about 790,000 knee replacements and 54,000 hip replacements are done every year for osteoarthritic conditions, with more and more younger people opting for the surgery. In fact, the average age is just 57.1
But what if you could avoid—or at least postpone—a joint replacement — or minimize symptoms of arthritis? Since May is Arthritis Awareness Month, we’d like to tell you about the complex set of conditions that cause joint pain, stiffness, and inflammation, and ways to manage symptoms.
There are more than one hundred types of arthritis. Three of the most common are osteoarthritis, gout, and rheumatoid arthritis. The risk of developing some arthritic conditions increases with age. But arthritis is not an inevitable part of aging. Many factors contribute to its progression, and it is possible to lessen symptoms with some lifestyle tweaks.
Three Common Types of Arthritis
1. Osteoarthritis
As we age, our bones tend to lose minerals and our connective tissue (ligaments, tendons, cartilage) tends to lose structural proteins. We may experience stiffness, due to the inflammation and thickening of the synovial lining —a joint lubricant that acts as a shock absorber. As the condition worsens, the cartilage begins to wear and break down, which is what causes joint pain. No matter what your lifestyle is, your joints move and flex all day, every day, and it’s important to be aware of how you can protect them.
What Leads to Joint Problems?
- Wear and tear on the joints occur when the cartilage that cushions the ends of the bones in your joints gradually deteriorates.
- Repeated stress on the joint.
- Inflammatory chemicals called cytokines that are produced by the immune system.
- Women are more likely to develop joint problems than men.
- Extra body weight adds stress to weight-bearing joints. Fat also produces proteins that can contribute to inflammation around the joints.
- Aging leads to less lubricating fluid between the joints.
- Certain metabolic diseases can increase risk of joint problems.
- Family history
- Joint injuries
With wear and tear, injury and age, it is important to provide the best nutritional foundation for these complex components of your musculoskeletal system.
What Helps?
- A healthy diet including oily fish, extra-virgin olive oil, dark leafy greens, broccoli, garlic, nuts, fruits, yogurt.
- Some people find that the nightshade vegetables –tomatoes, eggplant, peppers, and potatoes acerbate their symptoms. Experiment for yourself. If you find these foods exacerbate your symptoms, eliminate them.
- Topical creams and gels containing capsaicin can provide localized pain relief.
- Nutritional supplements containing chondroitin sulfate and glucosamine sulfate.
- Exercise –consult with your doctor about what’s right for you.
- Standard medical treatments such as pain relievers, hot and cold packs, steroid shots, and surgery as a last resort
2. Gout
Gout is the most prevalent type of inflammatory arthritis in the world and environmental factors contribute to its risk and flare ups.2 It’s a very painful condition that’s caused by a buildup, overflow and/or inability to process uric acid. Uric acid is a by-product of purines, which are naturally occurring compounds found in red meats, some seafood (sardines, anchovies, and shellfish), organ meats, beer, hard liquor and some vegetables including asparagus, spinach and cauliflower. Gout pain is usually felt in the big toe, can last 3 to 10 days, and can occur months or years apart. Reducing or eliminating foods high in purines, high-fat dairy products, and excess sugar can help reduce uric acid levels.
What Helps?
- Fruits high in vitamin C (Citrus, cherries, strawberries, etc) can help lower uric acid levels.
- Whole grains provide fiber and may help lower uric acid levels.
- Include lean, high-quality protein sources such as poultry, fish, legumes, tofu, lean meat, and low-fat dairy products.
- Keep hydrated to flush out excess uric acid.
- Maintain a healthy weight.
- Exercise.
3. Rheumatoid Arthritis
Rheumatoid arthritis is a chronic autoimmune condition that affects the joints causing pain, swelling, and stiffness. In an autoimmune disease the immune system attacks the body’s own tissues. In this case it attacks the lining of the joints (synovium), and it affects everyone differently.
A growing number of studies have shown significant differences in the gut microbiome of people with rheumatoid arthritis compared to people who don’t have it. Environmental factors, and changes in diet and nutrition are thought to play a role in developing intestinal dysbiosis (an imbalance in the gut bacteria). 3 Some people may have this disease their entire life, or it may come and go, or be short lived. Symptoms can include joint pain and stiffness, swelling, and fatigue. It most often affects the joints in the fingers, hands, wrists, knees, ankles, feet, and toes. It usually occurs in the same joints on both sides of the body. For instance, if it’s in the right knee, it will also affect the left knee. This differentiates it from other forms of arthritis. Although there is no cure for rheumatoid arthritis, there are ways to manage symptoms.
What Helps?
- Stay physically active.
- Do not smoke.
- Avoid repetitive movement.
- Eat a non-inflammatory diet (Mediterranean diet).
- Reduce intake of red meat and salt.4
- Take a vitamin D supplement and a probiotic.4
General Advice for Supporting Healthy Joints
- Support a healthy inflammatory response (take a probiotic and eat a Mediterranean type of diet including fish, vegetables, fruits, lean meats, olive oil, nuts, whole grains) 5
- Maintain a healthy body weight to reduce stress on joints.5
- Exercise regularly. Talk to your doctor about the best exercise for you.
- Support your gastrointestinal health. It plays a major role in immunity and an unhealthy gut plays a role in the most common types of inflammatory arthritis.
- Stay hydrated and make sure your diet is rich in antioxidants and omega-3 fatty acids in order to support synovial fluid.
- Take a glucosamine & chondroitin supplement or a highly absorbable turmeric curcumin supplement like Performa Flex to support joint health.
Millions of people suffer from arthritis. Substantial evidence shows that exercise, a healthy diet, maintaining healthy weight, and nutritional supplementation can help alleviate the discomfort associated with arthritis.
