Healthy Joints

More than 6 million people in the UK have painful Osteoarthritis in one or both knees. 1 in 5 adults between 50-59 yrs and 1 in 2 adults aged 80 yrs + have OA in their knees.

It usually develops gradually, over time. Several different joints can be affected, but  it's most frequently seen in the hands, knees, hips, feet and spine.

Osteoarthritis cannot be cured, but the condition may settle down after a number of years and there is plenty you can do to relieve your symptoms.  It can develop at any age, although it occurs more frequently in older people. There are a few factors that can increase your chances of  getting OA - these include: Poor lubrication of joints, hormonal balance, allergies and sensitivities, free radical damage, wear and tear, infection from a virus or bacteria, bone strain and deformities, bowel health and state of mind - (hidden anger, fear or worry often accompanies the beginning of arthritis).

Tips for Arthritis

• Eat more sulphur containing foods such as asparagus, eggs, garlic and onions. Sulphur is needed for the repair and rebuilding of bone, cartilage and connective tissue and it also aids in the absorption of calcium. Other good foods include fresh fruit and vegetables (especially green leafy vegetables which supply vitamin K), non acidic fresh fruits, whole grains, oatmeal, brown rice, soybeans and avocados.
• Eat fresh pineapple. This contains bromelain, an enzyme which is excellent in the reduction of inflammation. The pineapple must be fresh, freezing and canning destroys the enzyme.
• Eat some form of fibre daily. Such as ground flaxseeds, oat bran or rice bran.
• Reduce the amount of fat in your diet. Do not consume milk, dairy products or red meat and avoid caffeine, citrus fruits, paprika, salt, tobacco and white sugar.
• Avoid the nightshade vegetables e.g. peppers, aubergine, tomatoes and white potatoes.  People suffering from arthritis can be highly sensitive to this group of foods.
• For pain relief: Try cold gel packs, castor oil packs, hot tubs/baths. Physiotherapy and acupuncture can help together with NSAID's in pill or topical form.
• Check for possible food allergies. Many sufferers of neck and shoulder pain have found relief when they eliminate certain foods which trigger inflammation - this is especially true in rheumatoid arthritis (see below).
• Get regular moderate exercise - it is essential for reducing pain and retarding joint deterioration. Cycling, walking and water exercises are good choices.
• If you are overweight loose the excess pounds. Being overweight can aggravate osteoarthritis.
• Omega 3 and 6 may ease symptoms by suppressing the production of prostaglandins  that trigger inflammation. Evening primrose oil and borage seed oil contain GLA and omega 3 is found in fish oil or flaxseed oil.

Rheumatoid Arthritis

There are around 400,000 adults in the UK with rheumatoid arthritis. Prevalence is more common in women than men by a factor of 3:1. RA is now considered an auto immune disease whereby antibodies develop against components of joint tissue. What triggers this autoimmune reaction remains largely unknown. Speculation and investigation have centred around genetic factors, abnormal bowel permeability, lifestyle and nutritional factors, food allergies etc. RA is a classic example of a multifactorial disease i.e. there are many causes.

Genetic marker

About 70% of patients have a genetic marker (HLA- DRw4). The fact that a person has a strong genetic predisposition for RA does not mean that he or she will go on to develop it. Individuals with RA tend to have increased intestinal permeability to dietary and bacterial components against which the body forms antibodies. It is prevalent in people under 40 yrs and can occur after a stressful event or viral infection. Symptoms include; Morning stiffness, pain on motion or tenderness in at least one joint, swelling in a least one joint, nodules under the skin, x ray changes include bony decalcification, positive RA blood test and raised ESR.

Tips for RA

• Virtually any food can aggravate RA, the most common offenders are wheat, corn, milk and other dairy products, beef, the nightshade family and gluten.
• Opt for a diet rich in whole foods, vegetables and fibre, and low in sugar, meat, refined carbohydrates and animal fats. Cold water fish e.g. mackerel, herring, sardines, salmon and fruit including berries; cherries, blueberries and blackberries are particularly useful.
• Several anti inflammatory compounds e.g. curcumin, bromelain and ginger have shown positive effects in treating RA.
• Reduce the amount of fat in your diet. Do not consume milk, dairy products or red meat as these are particularly hard to digest if guy permeability is relevant to your condition. Also avoid caffeine, citrus fruits, paprika, salt, tobacco and everything containing refined white sugar (if you can!).
• Avoid taking iron supplements or a multivitamin containing iron. Iron is suspected of being involved in pain/swelling and joint destruction. Consume iron in foods instead. Good sources include blackstrap molasses, broccoli, Brussels sprouts, cauliflower, fish, lima beans and peas.
• Spend as much time outside - exposure to the sun prompts the synthesis of vitamin D which is needed for proper bone formation.

In a recent study people with RA were found to have lower levels of folic acid, protein, and zinc then healthy people. The researchers concluded that drugs prescribed for arthritis had bought about biochemical changes in the subjects bodies increasing their need for nutrients. So watch out for vitamin and mineral deficiencies.

Helpful supplements

(please get professional advice before starting a supplement plan).

These include bromelain, chondroitin, essential fatty acids, glucosamine sulphate, vitamin E, calcium and magnesium and vitamin B complex.

If you would like further help with your joint problems please contact Kate on 01323 737814 / 722499

www.katearnoldnutrition.co.uk