Balancing the Scale and your Joint Health

Understanding Arthritis: Motion is Lotion

Osteoarthritis is a common form of arthritis that affects millions of people around the world. In 2017, a significant study led by Professor Ali Mobasheri, an expert in musculoskeletal physiology at the University of Surrey, was published in Nature Reviews Rheumatology, shedding light on this prevalent joint condition. In this article, we will explore what osteoarthritis is, the latest research findings, practical diet and lifestyle recommendations to ease arthritis symptoms, and ways to prevent its onset.

What is Osteoarthritis?

Osteoarthritis is a degenerative joint disease that primarily affects the cartilage, the protective cushioning between bones. As cartilage wears away over time, bones can rub against each other, leading to pain, stiffness, and decreased mobility. Osteoarthritis most commonly affects weight-bearing joints like knees, hips, and hands.

Latest Research Findings:

Researchers have discovered that various factors contribute to its development, including genetics, menopause, hormones, joint injuries, obesity, and repetitive joint use. Furthermore, inflammation within the joint plays a significant role in the progression of the disease. A ground breaking study lead by Professor Ali Mobasheri, an expert in musculoskeletal physiology at the University of Surrey, was published in Nature Reviews Rheumatology, 2017; 13 (5): 302 DOI: 10.1038/nrrheum.2017.50.  The study revealed how a poor diet and sedentary lifestyle causes changes to the metabolism. These metabolic changes put stress on cells which cause them to produce glucose (sugar) in the body. When extra sugar is not used for energy, it turns into lactic acid. Too much lactic acid is difficult for the body to eliminate and can lead to inflammation that settles into human tissue, like the cartilage in a joint.  Lactic acid collects in the joints contributing to the swelling and pain we associate with osteoarthritis.

Diet Recommendations for Arthritis Management:

Maintaining a balanced diet can help manage osteoarthritis symptoms and improve joint health. Consider these diet recommendations:

• Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel), flaxseeds, and chia seeds, omega-3 fatty acids have anti-inflammatory properties that may ease arthritis symptoms.
• Antioxidant-Rich Foods: Include plenty of fruits and vegetables in your diet, as they are rich in antioxidants that combat inflammation and protect joint health.
• Vitamin C: Vitamin C aids in collagen production, essential for healthy cartilage. Citrus fruits, strawberries, and bell peppers are excellent sources of vitamin C.
• Turmeric and Ginger: These spices have natural anti-inflammatory properties that can help reduce joint pain.

Lifestyle Recommendations for Arthritis Management:

Adopting a healthy lifestyle can make a significant difference in managing osteoarthritis:

• Exercise Regularly: Low-impact exercises like swimming, cycling, and walking can help strengthen muscles around the joints and improve joint flexibility.
• Weight Management: Maintaining a healthy weight reduces the burden on weight-bearing joints, alleviating arthritis symptoms.
• Protect Your Joints: Avoid repetitive movements that strain your joints and use joint-friendly techniques during daily tasks.
• Manage Stress: Chronic stress can exacerbate arthritis symptoms. Practice relaxation techniques such as meditation or yoga to alleviate stress.

Ways to Prevent Osteoarthritis:

While some risk factors like age and genetics are beyond our control, certain steps can be taken to lower the risk of osteoarthritis:

• Injury Prevention: Take precautions to avoid joint injuries, such as wearing appropriate protective gear during sports and using proper techniques during physical activities.
• Maintain a Healthy Weight: Obesity puts extra stress on joints, increasing the risk of osteoarthritis. Adopt a balanced diet and exercise regularly to manage weight.
• Joint-Friendly Exercises: Engage in regular low-impact exercises to strengthen muscles and protect joints.
• Regular Checkups: Regularly visit your healthcare provider for joint health assessments, especially if you have a family history of osteoarthritis.
• Avoid sugar and processed foods: Elevated blood sugars cause cells to increase lactic acids that collect in your joints and contribute to chronic inflammation and arthritis.

Conclusion:

Osteoarthritis is a prevalent joint condition that can impact daily life, but with the right knowledge and proactive measures, its effects can be managed effectively. By adopting a balanced diet, engaging in joint-friendly exercises, and taking steps to prevent joint injuries, individuals can improve joint health and lead a fulfilling and active life. Remember to consult with our expert providers at Sound Medical Weight Loss for personalized guidance and support in managing osteoarthritis effectively.

Author

Dr. Christine James As a regional leader in obesity medicine, Dr. Christine James helps people from the Seattle area transform their lives. She provides science-backed, individualized weight loss programs at Sound Medical Weight Loss in Kirkland, Washington. Dr. James specializes in helping patients improve their overall well-being, including their cardiovascular health and conditions like diabetes, high blood pressure, and sleep apnea.