Joint Health

A useful guide with tips on how to manage the symptoms associated with osteoarthritis and rheumatoid arthritis.

Almost half of the UK population over 65 suffer from some form of arthritis or joint pain, but there is no accepted conventional cure and treatment can often be ineffective. Dealing with the pain is vital, as untreated pain can lead to other symptoms such as poor sleeping patterns and decreased mobility. There are also natural remedies which can help to help support treatment of swelling, redness, stiffness and pain.

Most forms of arthritis are not curable, and it is good management of the condition that is the aim of treatment. As with many chronic conditions, it is also possible to prevent or at least delay the onset and reduce symptoms by making healthy diet and lifestyle changes.

There are 2 main types of arthritis, Osteoarthritis and Rheumatoid Arthritis

Osteoarthritis (OA)

Osteoarthritis is the most common type of arthritis. It is a chronic condition characterized by the breakdown of the joint's cartilage which then causes the bones to rub against each other. In broad terms, the repair process can no longer keep pace with the wear and tear we suffer with age. This causes stiffness, pain and loss of movement in the joint, most commonly in the load bearing joints of the neck, lower back, hips, knees and hands.

The cause of osteoarthritis is still unknown, but as with many chronic diseases it is believed to be a result of many possible factors including: a hereditary condition, joint or nerve injury or overuse of certain joints, general ageing, being overweight and being inactive. Diet can also have an impact on the condition.

Dietary Recommendations:

Increase

• Intake of omega-3 essential fatty acids.

o Aim for 2-3 portions of oily fish a week such as salmon, mackerel, trout, fresh tuna (not tinned) and tinned pilchards/sardines. The omega-3 essential fats found in oily fish have anti-inflammatory properties which may support pain relief and may also support the reduction of uric acid levels.
o Add 1 tsp of flax or hempseeds per day to cereal, smoothies, casseroles or soups.
o Snack on a handful of natural (not salted, smoked or roasted) nuts or seeds each day.

• Increase intake of fruit and vegetables which are alkaline forming rather than acid forming. Aim for 5-7 portions a day (however, see below for fruit and veg which may exacerbate problems) Good options include kale, parsley, cabbage, watercress, broccoli, celery, parsley, blueberries, apple, pineapple.

• Cherry juice - whilst cherries are acid forming, they may also encourage the elimination of uric acid through urine.

• Swap regular potatoes for sweet potatoes

• Swap wheat produces which can be acid forming for non-wheat grains such as spelt, millet, brown rice, barley, quinoa and buckwheat.

• Spices such as turmeric, ginger and cayenne have been used traditionally to support a reduction in inflammation.

• Fluid intake - Aim for 2 litres of water or non-caffeinated herbal teas a day to support effective elimination of uric acid and waste products.

Limit / Avoid

• Fruit and vegetables in the nightshade family can potentially worsen symptoms of arthritis. This includes potatoes, tomatoes, peppers, aubergines and tobacco. Oranges and other citrus fruits can also be an irritant to some sufferers.

• Acid forming foods - caffeine, alcohol, fizzy drinks, cakes, pies, biscuits, pizza and other refined products made with wheat flour.

• Avoid white and malt vinegar as these are very acidic.

• If suffering from gout avoid foods high in compounds called purines which include red meats, alcohol, shellfish and some oily fish such as mackerel, herrings and sardines.

• Avoid any foods you feel you have an intolerance to. Remove them from your diet for at least 1 month to see if this makes a difference to your symptoms. Keeping a food diary may help you pinpoint when symptoms are better or worse.

Rheumatoid Arthritis (RA)

Rheumatoid arthritis is a chronic disease characterized by inflammation of the lining of the joints. It can lead to long-term joint damage, resulting in chronic pain, loss of function and disability. As the condition involves inflammation in the body, reducing inflammation through natural means can greatly reduce symptoms.

There are 3 stages to RA

1. The synovial lining becomes inflamed causing redness, pain, stiffness and swelling around the joint.
2. Growth cells start to divide and multiply causing thickening of the synovium.
3. Inflamed cells release enzymes that potentially digest bone and cartilage which can cause the joint to become disfigured and make movement difficult and painful.

Increase

• Intake of omega-3 essential fatty acids.

o Aim for 2-3 portions of oily fish a week such as salmon, mackerel, trout, fresh tuna (not tinned) and tinned pilchards/sardines. The omega-3 essential fats found in oily fish have anti-inflammatory properties which may support pain relief and may also support the reduction of uric acid levels.
o Add 1 tsp of flax or hempseeds per day to cereal, smoothies, casseroles or soups.
o Snack on a handful of natural (not salted, smoked or roasted) nuts or seeds each day.

• Cherry juice - whilst cherries are acid forming, they may also encourage the elimination of uric acid through urine.

• Swap regular potatoes for sweet potatoes

• Swap wheat produces which can be acid forming for non-wheat grains such as spelt, millet, brown rice, barley, quinoa and buckwheat.

• Spices such as turmeric, ginger and cayenne have been used traditionally to support a reduction in inflammation.

• Fluid intake - Aim for 2 litres of water or non-caffeinated herbal teas a day to support effective elimination of uric acid and waste products.

Limit / Avoid

• Acid forming foods - caffeine, alcohol, fizzy drinks, cakes, pies, biscuits, pizza and other refined products made with wheat flour.

• Foods containing oxalic acid such as coffee, peanuts, rhubarb, chocolate, spinach and beetroot.

• Avoid white and malt vinegar as these are very acidic.

• If suffering from gout, avoid foods high in the compounds called purines which include red meats, alcohol, shellfish and some oily fish such as mackerel, herrings and sardines.

• Dairy can also increase symptoms for some sufferers. Try swapping cow's milk for oat, rice or almond milk.

Further Lifestyle Tips

Exercise - some form of gentle weight bearing exercise should be undertaken regularly. This may range from walking, jogging, going to the gym, to gentle stretching.

Keeping supple is particularly important. If you feel you may have structural problems, it is often worthwhile seeking the help of an osteopath or chiropractor who will be able to detect any structural imbalances which could be leading to stress on certain joints.

Body Weight - if you are overweight - lose it! Any amount of excess weight will put extra pressure on the joints, and may in turn promote the disease process.

Magnets - Some people claim these help with pain relief. By placing them on the painful area, they are reputed to increase blood-flow which brings oxygen and helps to reduce pain.

Stress - stress may exaggerate problems so manage your stress levels by using relaxation techniques such as meditation, gentle stretching, T'ai Chi, Quigong and massage therapy.

Homeopathy - This form of Holistic medicine has been known to tackle symptoms associated with Joint pain.
A full Homeopathic consultation would be advised, in which your whole case will be taken, and a tailored remedy will be prescribed.

Nuritional Supplements - we offer a wide range of nutritional supplements that can help to support joint health. Please pop into the store or call us and we will be able to make recommendations based on your individual requirements.

Nutritional Therapy - arthritis is an inflammatory disease which can be triggered and kept going be certain foods and lifestyle factors. A nutritional therapist can help you pinpoint which foods may be triggering the issue and create a plan to eliminate any such foods from your diet.

* A recent high profile news piece appeared recently which claimed that taking glucosamine and/or chondroitin supplements, which are used by many to ease joint pain, was not effective in improving symptoms of osteoarthritis in hip and knee joints. However, the methods used for research by the parties involved have been slammed by industry experts who state that the tools used were based on 10 trials which showed no effect and excluded other trials where a positive result of using this supplement was obtained. Many published scientific papers show a positive effect of using glucosamine and/or chondroitin and it is a popular supplement used in the UK and throughout Europe. A statement by Andrew Shao, PhD, senior vice president, scientific & regulatory affairs for the Council for Responsible Nutrition says,

"The bottom line for consumers is that overall the evidence indicates that glucosamine, chondroitin or the combination is effective for improving mobility and joint discomfort in osteoarthritis patients, while also demonstrating a strong safety profile. Consumers should continue to feel confident in choosing glucosamine and chondroitin," said Dr Shao.

Sources

Hazel Courteney (2009) 500 Of The Most Important Health Tips You'll Ever Need, CICO Books, London

Patrick Holford (2004) New Optimum Nutrition Bible, Piatkus Books Ltd, London

Arthritis Foundation - www.arthritis.org

Here at Alexandra Worsley, we can support and guide you with advice on which products and lifestyle changes we consider would be best for you. Just ask! Email us or call 0161 439 9856 or pop into the shop for a FREE shop floor consultation. If we can't help immediately, we have a team of therapists who can help, particularly in more complex cases. We always recommend that with any health condition, you consult with your GP in the first instance.