Osteoarthritis (OA), common in 80% of the population after age 50, is considered an inevitable part of aging, but research is showing that there are steps you can take to minimize OA or stabilize further joint erosion once you have it. A contributing cause of OA is now thought to be due to age related decline in the body’s synthesis of glucosamine after the age of 40. Glucosamine is important in making proteogylcans, the ground substance to form joint cartilage; as well as hyaluronic acid, which is used to increase viscosity of synovial fluid to reduce wear and tear on the joints and allow nutrition to the cartilage.
Inflammation occurs with the degeneration of cartilage and causes the pain associated with OA. Inflammation occurs when the body makes a hormone like substance called prostaglandin-2 (PG2), whereas the synthesis of PG1 and PG3 exert and anti-inflammatory effect and can control the symptoms of OA. PG2 is produced by the polyunsaturated fats that we consume, mainly from high fat meat and dairy products. Omega-3 fats from fish and flaxseed provides the building blocks for PG3 and borage oil, evening primrose oil and black current oils for PG1. There is also a natural anti-inflammatory that is often used in OA, MSM, which research shows not only helps inflammation but the sulfur in MSM is used to make enzymes that are needed for connective tissue, such as cartilage.
The first two pillars of managing osteoarthritis involve dietary changes and supplements to improve the structural integrity of the joint itself. The other two pillars involve improving the function of the joint. As cartilage has no blood supply, it relies on its nutrition from the synovial fluid, but if there is no movement in the joint, this increases the likelihood of OA changes to develop. Movement of the joint involves exercise, which is important even in advanced OA to decrease joint stiffness and slow progression of the disease. If the joint becomes fixated, periodic treatment from a manual therapist such as a chiropractor to mobilize and manipulate joints is also recommended to maintain joint function.
Four Pillars of Osteoarthritis Prevention and Treatment
- Eat a diet low in saturated fats: reduce red meat, dairy products above 1% MF, fried foods, high fat pastries
- Supplement with Omega -3 (1200 mg/day) and Gluscosamine Sulfate (1500 mg/day) with additional MSM (400 mg/day)
- 30 minutes at least 3 times a week of endurance exercise (walking,biking,swimming), adding strengthening and flexibility exercises is also beneficial
- Periodic mobilization or manipulation of fixated joints (monthly maintenance)
