WHAT YOU NEED TO KNOW ABOUT OSTEOARTHRITIS

This Thursday is the start of National Arthritis Week, a campaign which aims to raise awareness of the biggest cause of pain and disability in the UK. 

In the UK, arthritis affects more than 10 million people, with osteoarthritis being the most common form, affecting around 8.5 million people. 

Since it’s a condition that affects so many of us, I want to spend a little time today discussing what happens in our bodies when we develop osteoarthritis, and what we can do to help manage the symptoms. 

So What Exactly is Osteoarthritis? 

We are all born with a thick layer of cartilage around our joints. As well as protecting our bones from rubbing against each other, this cartilage also helps absorb the daily shocks and knocks that life throws at us, as well as protecting the nerves and blood vessels that pass through the joint. 

When we develop osteoarthritis, this protective cartilage begins to wear away, which can cause pain, swelling and redness. It’s often described as “wear and tear” of the joints, which is partially true, as when we age, the risk of developing osteoarthritis increases. However, there are several other factors you should be aware of that can contribute to the onset of this condition.  

Let’s Take A Look At The Risk Factors 

REPETITIVE MOVEMENTS

You are especially at risk of developing osteoarthritis if you perform repeated stressful movements. This means you should take extra care if you play a lot of sports, or your job requires you to perform these kinds of movements. 

AGEING

As a natural part of growing older, the cartilage in your joints will begin to wear down, and your risk of developing osteoarthritis increases.  

SEDENTARY LIFESTYLE

Your body operates on a use it or lose it principle. Lack of movement means decreased blood flow and decreased proprioceptive feedback. Our bodies are designed to move so try to incorporate daily exercise to keep your joints moving. 

INJURY

If you have injured a specific joint, even if it was years ago, you are at an increased risk. It’s important when recovering from an injury to try and regain normal movement as quickly as possible. This will limit the chances of osteoarthritis developing at your injury site as you age.  

BEING OVERWEIGHT

The added stress and weight you place your joints under when overweight can greatly increase the wear and tear of your joints, especially around your hips and knees. By sticking to an exercise regime and healthy diet, you can help manage your weight and keep you joints healthy and happy.

Foods to Avoid! 

Unfortunately, there is no cure for osteoarthritis, but there are several lifestyle changes you can make that will help you manage your symptoms. 

As osteoarthritis is an inflammatory condition, you should try your best to avoid inflammatory foods such as wheat, dairy, sugar, and processed meat, as these will only aggravate your condition.   

It might seem like a lot to cut out of your diet, especially if you are used to eating these foods, but if your symptoms are worsening then really try your best! 

If your symptoms start to improve, you can try adding certain food types back into your diet, but do so one at a time to see if your symptoms begin to worsen again. If they do, then you know you have found a food type that you should be avoiding! 

Foods to Enjoy!

We have talked about what foods to avoid, but you’ve got to replace all that food with something right? 

Luckily there are plenty of foods that have anti-inflammatory effects that can help ease your symptoms: 

·      Fatty fish – salmon, tuna, and mackerel 

·      Leafy green vegetables – spinach and kale 

·      Nuts - walnuts and almonds 

·      Fruit – blueberries, tomatoes, strawberries, and oranges 

These foods are great at reducing inflammation in the body, and you can sneak them into all kinds of meals. If you need some advice on how to incorporate them just ask!   

Supplementation  

It’s a good idea to supplement your diet with some added vitamins and minerals, especially if you are suffering with a condition like osteoarthritis, but remember, they are not a replacement for certain food types. They should be used to supplement a well-balanced diet to give your nutrition a boost.  

Here are some supplements I recommend for reducing inflammation: 

·      Omega 3

·      Turmeric

·      Boswellia

·      Flax

·      Ginger 

You can find these supplements in most health stores, or they are available online from Amazon or Holland and Barret. Let me know if you’d like more information on which brands I like the most.  

Be Patient and Trust the Process 

If you are suffering from osteoarthritis and inflamed joints, the best thing you can do is look towards you diet, but you must be patient. Your condition didn’t happen overnight, and your symptoms won’t disappear overnight either. 

It might take a couple of weeks or even months of eating the right foods and cutting out the wrong ones before you start to notice a change in your symptoms, give it at least 1 month of cutting out the inflammatory food listed above before giving up and deciding that it’s made no difference. 

Try your best to stick to your anti-inflammatory diet and learn to trust the process. Staying consistent with your diet will make the world of difference to your condition and quality of life in general. Not only will your joint pain become more manageable, but you will also start to feel healthier and happier in yourself! 

If you have any questions about supplementation, diet, osteoarthritis or how chiropractic can help, then please get in touch! 

Have a great day!

Dr Nathan

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