Joint Health: Osteoarthritis & Rheumatoid Arthritis

Joints are the areas where two or more bones meet, such as the shoulders, elbows, hips, knees, and knuckles, including those in the spine. Maintaining joint health is essential for overall well-being, as it enables mobility and supports daily activities. Healthy joints are covered by smooth cartilage, which cushions the bones and allows for easy movement. However, overuse or sudden trauma can lead to joint inflammation, known as arthritis, causing discomfort that can limit daily activities and negatively impact mental health and quality of life. Among the various types of arthritis, osteoarthritis and rheumatoid arthritis are the most prevalent. This article will explore how we can manage these conditions through lifestyle and dietary changes.

OSTEOARTHRITIS

Osteoarthritis (OA) is a common degenerative joint disease and the most prevalent form of arthritis. It primarily affects joints in the hands, knees, hips, neck, and lower back. In OA, the cartilage deteriorates and roughens. In advanced cases, the cartilage can wear away entirely, causing bones to rub together, resulting in joint pain. Over time, extra bone growths, known as bone spurs, may develop in the affected joints. People with OA often experience joint pain and stiffness, particularly after periods of rest or inactivity.

While anyone can develop OA, it is more frequently seen in older adults and those with excess weight. Women, especially those over 50 or post-menopausal, are at greater risk than men. OA can also occur in younger people, usually due to:

• Joint or sports injuries, or repetitive overuse of a joint
• Structural abnormalities in the joint
• Genetic defects in joint cartilage

RHEUMATOID ARTHRITIS

Rheumatoid arthritis (RA) is an autoimmune disease in which the immune system mistakenly attacks healthy joint tissue. Symptoms of RA resemble those of OA, such as joint pain and stiffness. However, a key difference is that symptoms of RA usually appear symmetrically, so if one knee or hand is affected, the other is likely to be affected as well. RA can also lead to additional health issues involving the heart, lungs, nerves, eyes, and skin, along with flu-like symptoms and fatigue.

The precise cause of RA is unknown, but various factors contribute to its development, such as genetic predisposition, immune system dysfunction, environmental triggers (like smoking and certain infections), and hormonal factors, as RA is more prevalent in women. RA symptoms can intensify during “flares,” which may be triggered by stress or overexertion.

WAYS TO MANAGE ARTHRITIS

1. Weight Loss – Reducing body weight helps alleviate pressure on joints, especially in the hips and knees.
2. Physical Activity - Enhance strength, flexibility and balance.

• Weight or Strength Training: Strengthen muscles around joints to provide better support, but proper form is essential to avoid injury.
• Stretching: Helps reduce stiffness and maintain range of motion.
• Aquatic Exercises: Easy on the joints because water helps to support body weight, minimizing joint stress.

Tips: Listen to your body and find the right pace. If your joints are flaring up, opt for multiple short sessions, like three 10-minute exercises, over a continuous 30-minute workout. Use protective gear (e.g., knee pads) to safeguard joints, and consult a healthcare provider about suitable activities if you have existing joint concerns.

1. Diet Change: Eating a diet rich in anti-inflammatory foods (e.g., fish, leafy greens) helps to lower inflammation.
2. Joint Health Supplements:

• Glucosamine: The building blocks of cartilage, helps to maintain joint cartilage health and support joint mobility.
• MSM: Provides sulphur, essential for healthy joint collagen and keratin, and has anti-inflammatory benefit.
• Chrondroitin: A major component of cartilage that cushions joints, and block enzymes that break down cartilage.
• Type II Collagen: Supports the repair of cartilage and connective tissues, promoting faster recovery.
• Turmeric (Curcumin): Has anti-inflammatory effects, beneficial for both OA and RA which are inflammatory joint disorders.
• Omega-3 Fatty Acids: Reduce inflammation, and may protect against cartilage loss in OA.
• Hyaluronic Acid: A gel-like water-holding substance that lubricates joints to promote mobility.

In conclusion, maintaining joint health is vital for overall well-being and quality of life, particularly for those affected by OA and RA. By understanding the nature of these conditions and implementing effective management strategies, such as weight loss, physical activity, dietary changes, and appropriate supplements, individuals can alleviate symptoms and improve their mobility. In the next article, we will learn about another type of joint inflammation, known as Gout.

References

• https://medlineplus.gov/osteoarthritis.html
• https://www.niams.nih.gov/health-topics/osteoarthritis
• https://medlineplus.gov/rheumatoidarthritis.html
• https://www.niams.nih.gov/health-topics/rheumatoid-arthritis
• Reginster, J. Y., et al. (2001). Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial.?The Lancet,?357(9252), 251-256.
• Withee, E. D., et al. (2017). Effects of Methylsulfonylmethane (MSM) on exercise-induced oxidative stress, muscle damage, and pain following a half-marathon: a double-blind, randomized, placebo-controlled trial.?Journal of the International Society of Sports Nutrition,?14, 1-11.
• Schauss, A. G., et al. (2012). Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. Journal of agricultural and food chemistry, 60(16), 4096-4101.
• Lee, Y. H., Bae, S. C., & Song, G. G. (2012). Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: a meta-analysis.?Archives of medical research,?43(5), 356-362.