Nutrition for Osteoarthritis

I was in a hurry. Weaving in and out of crowds, only to find myself stuck behind an elderly man, seeming to concentrate on every single centimeter of movement with his step. At first I was frustrated, why couldn't he be aware and see that I was needing to pass? Why was he going so slow? As I darted forward I saw his face, tired and worn with pain. I remembered that my mother was recently diagnosed with osteoarthritis of the hip, my father of the knees when I was a child. They are suffering from debilitating pain. Many people in our country do. Walking, or any movement at all, is a huge task to muster. Their joints are damaged from osteoarthritis, so much so that it alters everything about their life.

Osteoarthritis is the inflammation of the joints due to cartilage degeneration. Normally, our bones meet at a junction (or joint) with a cushion of fluid and tissue. This enables the bones to move freely next to each other, like a boat on water. But people experiencing this condition do not have that buffer, and their bones grind against each other like granite-on-granite, creating inflammation, burning pain, and eventually immobility.

The methods for dealing with bone-on-bone inflammation are limited when dealing with a doctor. Pain relieving medications are the initial treatment to relieve the discomfort for the patient. Although the symptoms may diminish, the disease process itself continues. And the long term use of these NSAID's actually cause more inflammation by stressing the liver, and damaging the lining of your intestines. The New England Journal of Medicine states that the long-term use of these over the counter drugs exacerbates asthma, allergic reactions, fragility of the bones, and immune system depression (New England Journal of Medicine 331, no. 25, 1994). These are all progressed forms of inflammation.

The other option is surgery, where the joints are replaced or resurfaced, or when tissue is shaved, trimmed, or reconstructed. But this does not come without risks as well. Blood clots, infections, dislocation, loosening and stiffening of the joint, in addition to the devices malfunctioning (as is the case with Zimmer Durom Cup).

None of these methods are addressing the underlying cause of the condition. Why is it that the body has allowed the degradation of cartilage tissue? Where is this inflammation attack coming from?

There is the wear and tear of living. Yet many people live into their 90's and beyond without any symptoms of joint discomfort and degradation. Perhaps it is genetics, yet even if we have some collagen-producing defect in our make-up, isn't their ways to prevent or reduce the effects? I believe there is.
  
When it comes down to it, osteoarthritis is a symptom of extreme, unnatural, and rapid aging in the body. If you are experiencing it, you are getting old, fast. Free radicals are the culprit.

Think of your body like a house. The more activity inside your house (metabolism, toxicity, stress, movement, etc.) the more stress is produced on the electrical, structural, and utility units, and repair or replacement is needed. In a normal household we have ways to deal with these natural issues. We call in repair workers (immune system) and buy raw materials needed (antioxidants) to neutralize or replace the parts that are not working. But in a house that is poor, and not getting enough funds (nutrients) we are unable to protect and fix the things that go wrong.

Nutrition no doubt has been shown to prevent bone disorders and inflammation from occurring. But there is also research showing that the addition of healing foods, and the exclusion of anti-nutrients from the diet, may be able to regenerate tissue and boost pain relief.

What is the most common and ubiquitous substance that your body is exposed to? What do you take in 5 times a day, every day of your life? Food! Yet this significant and impactful factor in your lifestyle is rarely discussed when it comes to bone and cartilage health.

What follows are suggestions for eating right for bone and joint health. If you take these factors into account and implement them in your everyday life, you will reap rewards.

First, we want to raise the deposit of certain resources into the bank account of your body that will provide your cells with the raw goods needed for repair, regeneration, and healing. Here is a sampling of some:

• Cayenne pepper contains capsaicin, a phytonutrient rich in Vitamin A and C. The consumption of this spice cinches down on inflammation, and helps in decreasing the pain associated with arthritis.
• Berries like cherries, blueberries, raspberries, and strawberries have a remarkable ability to strengthen collagen in the body. Eating one cup a day has shown to reduce uric acid formation, and prevent gout and other forms of arthritis (M. Gabor, "Pharmacologic Effects of Flavonoids in Blood Vessels," Angiologica 9).
• Potassium-containing foods help in prevent the calcification deposits in the joints that causes stiffness. They also inhibit sodium retention, and prevent bone loss. The rich sources are bananas, green leafy vegetables (think kale, swiss chard) kelp, salmon, sesame seeds, sardines, brown rice, garlic, winter squash, nuts, and yams.
• Apple cider vinegar, a teaspoon included in a glass of water before each meal, fights the build up of acid crystals in our joints. It also helps us digest proteins, reducing the inflammatory effects of undigested food.
• Garlic and onions have proven to be beneficial for osteoarthritis and gout. They contain sulphur compounds that have antiviral and antibacterial properties, giving the immune system a much needed boost to fight free radical damage.
• Vitamins! Studies continue to show that patients who are deficient in vitamins and minerals are more prone to osteoarthritis. Dr. Roger Williams of the Rheumatic Clinic in London says that it is very possible that those who suffer from arthritis could achieve permanent results through proper nutrition and joint manipulation. 
• Vitamin C rich foods repair cartilage and tissue and are co-factors in protein synthesis (in other words, they help rebuild things in the body). The rich sources are broccoli, parsley, guava, strawberries, kale, cabbage, bell pepper, citrus fruits, watermelon and papaya. 
• B vitamins are essential for joint health. Niacin (Vitamin B3) helps people from developing osteoarthritis in the first place. Pantothenic Acid has been given orally to patients and their osteoarthritis improved. B vitamins are especially rich in green leafy vegetables.
• Vitamin E is a powerful nutrient that fights free radical damage and reduces inflammation. Studies have shown that sufferers of osteoarthritis with a high intake of Vitamin E report a significant reduction in their pain. Mustard greens, chard, sunflower seeds, almonds, and spinach are great sources of this vitamin.
• Omega 3 Fatty Acids are polyunsaturated fats that are notorious for being deficient in the standard American diet, and for being anti-inflammatory. Anti-inflammatory substances are like bouncers that keep your crazy kids from partying and destroying your house. With their help they can prevent the damage that is done to cartilage and connective tissue, among other things. Find these fats in flaxseeds, walnuts, and cold water fish like salmon.
• Zinc, copper, selenium, Vitamins A, D, and K have all been found to be co-factors in the growth, maintenance, and protection of the joints and cartilage.
• THE BOTTOM LINE FOR EATING FOR JOINT HEALTH:
• An Alkaline Diet - Foods, when burned as fuel in the body, produce acidic or alkaline byproducts. If we consume too many acid foods (meat, poultry, dairy, and grains) then our body is more apt to produce inflammation and rapid aging of the tissues and joints in the body. We want to shoot for foods that give us alkaline minerals and phytonutrients that fight off inflammation, infection, and rapid aging. Remember:
• Eliminate animal products (including dairy). 
• Raise your intake of cold water fish, like tuna, salmon, herring, and halibut, which produce a natural anti-inflammatory effect in the body.
• Focus primarily on fresh fruits, vegetables, raw nuts and seeds as the main staple in your diet. These foods are the pillar category in nutrition for fighting disease and chronic pain.

Eating good food is only the beginning. Ingesting anti-nutrients, or foods that are taking vitamins, minerals, and energy out of the body, can continue to create disease and inflammation. Here are the foods to avoid for those with osteoarthritis:

•  Phosphorus to calcium balance in our body is important. Too much phosphorus in relation to calcium interferes with the chemical balance required for bone and joint health. Dr. Nancy Appleton warns that if functional calcium in the blood is low, the body will compensate by removing calcium from the bones. Oftentimes this leads to calcium being deposited in weak joints, causing crippling pain and inflammation. Lower your intake of the following phosphorus-containing foods and substances: 
• Meat, poultry, dairy, soda, caffeine, alcohol, and table salt.
• Sugar suppresses immunity, increases inflammation, causes weight gain, mood swings, hormonal imbalances, and dilutes our nutrient intake with empty calories. Free sugars include corn syrup, table sugar, beet sugar, evaporated cane juice, etc. Sugar is a main ingredient in our favorite comfort foods, like cookies, candies, cakes, pastries, fruit juice, and soda. Eat nature's sugar instead, fresh fruit!
• Refined foods are foods that have been processed to become packaged, marketable, and less perishable. The problem with these foods is that they no longer are complete nutrition packages. Mother nature designs, for instance, a grain to come with vitamins, minerals, and enzymes that actually aid in the digestion and absorption of the food. When these are taken out (as is the case with grocery store packaged food) the body has to take withdrawals from its own nutrient reserves to process the food. The end result is an overdrawn internal system, pulling resources from the bones and tissues to deal with what has been eaten! Refined foods include white rice, white flour, white bread, white pasta, cookies, crackers, pizza and snack cakes. Make sure to look for products made with whole grain flours, and stick to fruits, vegetables, raw nuts, legumes, and oils as the main staples of your diet.
• Stimulants, which include cigarettes, alcohol, marijuana, caffeine, pharmaceutical and recreational drugs, may make the body feel better temporarily, but they are poison to the bones. A stimulant is something that arouses improvement in your physical or mental function. But what many people do not realize is that stimulants increase function by scaring the body. On exposure to one of these substances, the improvement felt is actually the body pumping blood through the kidneys 10 times faster, increasing heart rate, and heightening mental acuity, to get the substance out of the body as fast as possible. Over time this causes increased free radical damage, aging of all the cells, and burns out the internal factories of the body that are supposed to keep the body in tip-top shape. Begin to taper down by reducing your intake by half, and then another half, until you can wean yourself off completely.

Although the protocol above is just scratching the surface of what we can do with nutrition, these pointers will be a great start in supporting the healing of your body. So much more comes into play. You may need to consult with a nutritionist for support and guidance on more specific and far-reaching programs and education like the following:

• Portion Sizing - Eating large meals can inhibit digestion, and prevent the absorption of nutrients needed for repair.
• How To Eat - Have you ever thought of not what you eat, but how? This has a huge influence on your youthfulness, health, and ability to utilize nutrients. 
• Emotional Dysfunctions With Food - Have you always felt out of control with food, and at odds with your weight? Discover what is preventing you from letting go of destructive addictions and habits.
• Body Image - No matter what your diet, current state of health, or life experience, loving and appreciating your body as it is right now is integral in the healing process.
• Hypochlorhydria - Low stomach acid can be an issue that is contributing to inflammation, nutritional deficiencies, and rapid aging. 
• Leaky Gut Syndrome - Intestines that are damaged can allow undigested food molecules to reak havoc on the internal system of the body. This is thought by many practitioners to be one of the prime causes of auto immune disorders.

If osteoarthritis could teach us anything, it is that we must pay attention to the subtle needs of the body. We may not feel the stabbing pain in the joints or feel the disappointment that we cannot keep up with our kids in the backyard in our immediate moment, but the potential is there. The burning of the lungs with the drag of a cigarette, the fatigue after the doughnut, or the guilt following a binge-eating session are all opportunities for us to feel and respond to the needs of our body before we develop more progressive and debilitating conditions. If the body is pushed to constantly 'give in' to an acidic, stressful, and nutrient-deficient lifestyle, something is taking the brunt.