In the past, it was assumed that osteoarthritis came from wear and tear and breakdown of joints over time. It is now recognized as an inflammatory disorder, and in any case of chronic inflammation we need to look at systemic or overall body factors.
Osteoarthritis most often occurs in the hands, hips, knees and spine. It causes pain, stiffness, swelling, bony growths, pain and limitations in mobility. It is by far the most common form of arthritis, typically appearing in around age 50-60.
In order to address systemic inflammation, we must take a close look at nutrition. Foods such as meat (especially red meat and fatty meats), alcohol, sugar and processed and refined foods promote inflammation in the body. Also, food intolerances, particularly to gluten often play a part. In one study, 11% of patients with osteoarthritis were found to have gluten antibodies in their joints. Systemic inflammation from eating grains high in gluten: wheat, spelt, kamut, rye, barley and oats is actually a significant factor in arthritis pain.
In naturopathic practice, it is often recommended to try a 1 month hypoallergenic diet in order to see what impact foods are having on joint pains. Foods to avoid during this time include: dairy, eggs, corn, soy, yeast (found in bread and beer), nuts, nightshade vegetables (tomato, potato, peppers and eggplant), and gluten-containing grains. Instead, eat lots of vegetables, fruits, whole gluten-free grains (brown rice, quinoa, millet), bean and lentils, some high omega-3 fish (wild salmon, sardines, herring), and seeds. A food intolerance test is also a possibility to test for food reactions.
Nutrient deficiencies can also contribute to systemic inflammation, in particular to vitamin D, omega-3 fats and anti-oxidants. Vitamin D deficiency is related to reduced sun exposure and use of sunscreens. Most people can only maintain optimal vitamin D status through supplementation. Omega-3 fats are found in fish oils and flaxseed oil, and they play an important role in reducing inflammation in the body.
Exercise is another factor which helps to reduce pain and swelling. Unfortunately, people with arthritis may be avoiding exercise due to pain levels. Try low-impact exercise such as walking, swimming, yoga or elliptical training machines at the gym.
There are many supplements that can both reduce systemic inflammation, and support joint health. Some of the more commonly known ones include: glucosamine and chondroitin sulfate which work together to improve joint mobility and function. Supplements that lower inflammation include: omega-3 fatty acids found in fish oils; herbs such as ginger, turmeric and boswellia; and proteolytic enzymes which break down inflammation. Antioxidants may also be helpful such as green tea, bioflavonoids, lipoic acid and n-acetyl cysteine, all of which reduce oxidative damage to the joints.
If you have any quesitons, please consult a naturopathic doctor to look at solutions to your joint pain. Each case is different, so a personalized treatment plan whcih examines your particular risk factors will provide the best results. Contact our clinic to book your appointment today!
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Best wishes,
Shawna Darou ND
References:
Pizzorno, JE, Murray, MT, Joiner-Bey, H. The Clinician’s Handbook of Natural Medicine. Churchill Livingston, 2002.
Hyman, M. “How to Relieve Arthritic Pain: Getting to the Root of Osteoarthritis”
