Q: I have osteoarthritis. What can I do to help support my joint health?
A: It was once believed that osteoarthritis (OA) was a progressive, degenerative disorder that was irreversible. However, we now know that joint cartilage can, indeed, be repaired, and OA progression can be stopped or even reversed.
A mainstay of conventional therapy for OA is non-steroidal anti-inflammatory drugs (NSAIDs). These medications have been shown to relieve pain, but they do not slow the progression of OA. In fact, to the contrary, they have been shown to accelerate the destruction of the joints. Additionally, they are known to increase the risks for gastrointestinal bleeding, liver disease, kidney failure, and peptic ulcers. Luckily, there are other, safer treatment options for OA that can address pain and may slow its progression.
Supportive Supplements
Curcumin from turmeric, Boswellia, and omega-3 fatty acids have all been shown to reduce pain and/or physical dysfunction associated with OA—and they do this without accelerating the destruction of the joints or any significant side effects. Topical capsaicin cream (the warming compound from chili peppers) has also been shown to reduce pain in osteoarthritic joints, but be sure to wash your hands with soap and water after applying capsaicin to avoid getting it into your eyes.
While diet should always be the primary source of nutrition, certain nutritional supplements may provide additional benefits, particularly in the event of deficiencies or insufficiencies. Vitamin C, vitamin D, magnesium, S-adenosylmethionine (SAMe), glucosamine sulfate, chondroitin sulfate, methylsulfonylmethane (MSM), choline-stabilized orthosilicic acid, collagen peptides, hyaluronic acid, and/or niacinamide may be worth considering.
Get Moving
It is also commonly believed that exercise inherently damages joints and should be avoided in someone with OA. However, there is no evidence to support this. As a matter of fact, research suggests that exercise is beneficial to joint health, and exercise is often considered the most effective non-drug treatment for improving mobility and reducing pain in people with OA. Low-impact aerobic exercise (biking, swimming, elliptical machines, etc.) along with flexibility and strength exercises can often be helpful.
Make a Difference with Diet
In addition to exercise, the diet plays a significant role in the progression and severity of OA symptoms. Mediterranean or anti-inflammatory diets have been shown to reduce OA-related pain.
Foods such as fatty fish (salmon, mackerel, and tuna), dark leafy greens (spinach, kale, broccoli, and collard greens), olive oil, garlic and onions, berries (blueberries, raspberries, strawberries, and blackberries), and nuts (almonds, peanuts, pecans, pistachios, and walnuts) are considered to be low-inflammation or anti-inflammatory foods. You’ll also want to stay away from highly processed sugary and fatty foods. Similarly, dairy, which contains casein, may contribute to inflammation. Foods containing trans fats, such as fried foods, fast foods, and other low-nutrient high-carbohydrate foods, should be avoided.
The right combination of exercise, healthy eating, and botanical and herbal supplements can help to significantly decrease pain and improve functional mobility in someone suffering from the symptoms of OA. Always remember that when it comes to adding new exercises or nutritional supplements to your daily routine, it is important to follow the advice of your doctor.
