Is that constant joint
pain and muscle irritation something you should be worried
about? Read on to find out.
LET'S START WITH THE
ARTHRITIS FACTS:
Arthritis is an umbrella term that encompasses scores of different diseases.
The term arthritis literally means joint inflammation. That is swelling,
redness, heat, and pain caused by tissue injury or disease in the joint. Already
the nation's number one cause of disability, arthritis affects an estimated 70
million Americans, or roughly one out of every four people, with this number
expected to grow annually as baby boomers age. Currently, 3 of every 5 people
with arthritis are younger than 65 years of age.
So what's going on with these downright scary numbers? Genetics? The
environment? Poor diet? Extreme sports? Well according to the National
Institutes of Health (NIH), approximately 120 different types of arthritis have
been identified thus far and, interestingly enough, the cause of most of them
still remains unknown. While many different factors and triggers surely
contribute to the onset of arthritis, what we do know for sure is that how you
play as a kid can affect your joints later in life. According to one study, a
single knee injury early in life can put you at five times greater the risk for
osteoarthritis in adulthood, with a hip injury more than tripling your risk.
"CURRENTLY, 3 OF EVERY 5 PEOPLE WITH ARTHRITIS ARE YOUNGER THAN 65 YEARS
OF AGE"
According to the Centers for Disease Control and Prevention (CDC), serious
childhood sports injuries are actually extremely common:
- Nationwide, over 775,000 children under the age of 15 are treated in hospital
emergency departments for sports-related injuries each year, with about 80
percent coming from football, basketball, baseball, and/or soccer.
- Most sports-related injuries in children (about two-thirds) are sprains and
strains (read: joints). Only 5 percent of sports injuries involve broken bones.
The bottom line? Arthritis is not just an old person's disease - younger people
who've been injured in high intensity sports, such as gymnastics, motor cross,
skiing, and those listed above may begin experiencing symptoms in their late 30s
and early 40s.
WHAT CAN YOU DO?
O.K. so you've been diagnosed with arthritis. Or hopefully,
it's just a matter of joint irritation due to overexertion and/or overtraining.
As an athlete, one of your first questions is sure to be "how will this
affect my training and what can I do to minimize future recurrences?" Well,
a key point to remember for everyone reading this is that early diagnosis and
treatment can mean less pain, less joint injury, and less disability. And
getting the correct diagnosis is equally important because different forms of
arthritis or injury require different treatments.
So let's jump ahead and assume that your family physician or rheumatologist
has given you the green light to return to normal activity. It's probably
reasonable to assume that he or she has recommended analgesics (medications that
relieve pain) and/or NSAIDs (non-steroidal anti- inflammatories) such as Tylenol
or Advil to help cope with the discomfort during flare-ups or when you've just
simply overdone it. Beyond that there are some things that can be done on a
regular basis to help better cope with the situation.
EXERCISE REGULARLY:
While people with arthritis generally know that joint-friendly activities
such as walking and stretching can help reduce their pain, studies show that
many still remain completely inactive. One possible reason is that exercise may
initially increase joint- related pain, and, in some cases, individuals are
inappropriately advised against participating in regular physical activity. But
new findings show that people with joint disorders can not only exercise
regularly but can also meet national recommendations for the general population
which states that individuals with arthritis should strive to become more
physically active by engaging in moderate intensity physical activity, such as
walking, cycling, or swimming for 30 minutes a day at least three times per
week.
STRETCHING: Engaging in regular stretching helps keep joints and muscles
flexible, reduces stress, maintains range of motion, and enables you to maintain
your activities of daily living.
WEIGHT TRAINING: A no-brainer for bodybuilders, powerlifters, and other
strength athletes, regular strength training for all athletes and individuals helps strengthen muscle, which supports joints and connective
tissue, and helps prevent injuries.
CARDIO: Aerobic activity such as walking and cycling
helps improve heart and lung function, and very important to those with joint
concerns - contributes to weight control.
MAINTAIN
HEALTHY WEIGHT: Extra pounds mean extra stress to joints, especially hips and knees, which
can contribute to as well as aggravate arthritis and joint irritation. Following
good exercise guidelines combined with sound nutrition can help you stay at or
near your ideal bodyweight. And of course, following a traditional bodybuilding
diet rich in lean proteins, essential fatty acids, fruits, and vegetables is a
surefire way to stay not only lean, but in good general health.
FOLLOW A GOOD DIET:
Can the foods you eat affect your arthritis? That's perhaps one of the most
common questions people with joint problems ask. Because symptoms can vary
literally from day to day, it's very natural to think that what you ate
yesterday influenced the level of pain you feet (or don't feel) today.
Researchers have looked at the role diet may play in joint problems and are now finding some connection between
food, nutritional supplements (vitamins, essential minerals, and essential fatty
acids), and certain forms of arthritis and related conditions. Certain foods, especially fats, can enhance or harm regulation of hormonal substances called
eicosanoids. Eicosanoids are important to pain patients, because they help to
control inflammation and pain, especially in the joints.
Certain foods may cause allergic reactions in some individuals, worsening
their pain and other symptoms. In fact, some forms of what we call rheumatoid
arthritis may be what medical researchers call "allergic arthritis."
We all react individually to foods, so it's virtually impossible to definitively
say which foods are "good" or "bad." Milk and other dairy
products commonly cause problems for those experiencing pain. Excessive fat
seems to increase the levels of inflammatory substances in the body. Meat is
also filled with substances that can trigger allergies and bog down the body
with damaging free radicals. Chemicals given to animals bred specifically for
consumption tend to accumulate in fatty tissue. Bacon, hot dogs, and cured
lunchmeats have preservatives and other chemicals that can be potentially
problematic in humans.
Switching to a highly nutritious, low saturated fat, lean-protein diet has
helped many individuals with their joint concerns. And it may help reduce the need for certain medications as well. In general, those with joint
concerns should:
-
Eat plenty of fresh vegetables, fruits, and whole-grain
products.
-
Limit your consumption of man-made, processed products and seek
to avoid food additives, which are found mostly in packaged foods. Avoid
saturated fat (found in animal products) and trans fat (hydrogenated and
partially hydrogenated oils). Excessive consumption of these fats has been
associated with heart disease, cancer, and many other diseases. Fatty foods
certainly can sure taste good, but you'd be surprised how quickly you can lose
your fat cravings once you set fatty foods aside.
-
Drink plenty of water, at least
six to eight 8-ounce glasses of plain water a day.
-
Consider dietary
supplements - especially antioxidants and essential fatty acids (EFA's).
SUPPLEMENT WISELY
CALCIUM: Calcium is the most abundant mineral in
our body and forms the cornerstone of our foundation - our skeleton. Roughly 99
per cent of calcium is found in our skeleton and teeth with the remaining I per
cent of calcium in our blood and body fluids. Our skeleton is living tissue and
acts as a calcium reservoir that must be added to daily. As well as combining
with phosphorus, Vitamin D, and other elements to strengthen our bones and
teeth, calcium is essential for:
- Regulation of normal muscle function, including heartbeat.
-
Proper functioning of the nervous system.
- Normal clotting of blood, which is essential for wound healing.
-
Regulation
of hormone secretions including insulin.
-
Activation of numerous enzymes.
As we
age both men and women lose calcium from the skeleton, but women lose about
twice as much as men. Osteoporosis is the condition where there has been an
exaggeration in the normal loss of bone mass, leading to disabilities resulting
from the weakening of the body's supporting structure.
Recommendation: Adults need 1,000 mgs per day.
Calcium
supplements should always be taken with food to help encourage
absorption.
ESSENTIAL FATTY ACIDS
[EFAS]:
EFAs, found
abundantly in various plants such as borage, evening primrose, and flax provide
two essential fatty acids known as omega-3 and omega-6. EFAs are essential to
human health but cannot be made in the body. For this reason, they must be
obtained from food. EFAs are needed for normal brain function, growth and
development, bone health, stimulation of skin and hair growth, regulation of
metabolism, and maintenance of reproductive processes. Essential fatty acids are
precursors of Prostaglandins, which have known anti-inflammatory effects and
help to decrease the activity of pro-inflammatory Prostaglandins such as PG2.
Some of the new studies documenting the benefits of essential fatty acids in
treating joint concerns include:
Recommendation: While there is currently no determined ideal
amount of EFAS, it is recommended to consume a variety of sources each day to ensure
a good balance of omega-3 and 6.
FISH
OIL: Found in cold-water fish such as salmon,
fish oil provides two unique fatty acids - DHA and EPA. In recent studies,
dietary omega-3 oils have shown a suppressive effect on the production of
cytokines, which stimulate the production of the enzyme collagenase and
proinflammatory prostaglandins.
A study in the journal of Clinical Epidemiology ( 995 48/11) reviewed all
the published studies on the use of fish oil to treat rheumatoid arthritis. They
revealed that, in general, after three months of use, there was a significant
reduction in tender joint count and morning stiffness in patients receiving fish
oils. The placebo groups experienced no relief from pain.
Recommendation: Study results suggest that the effective dose of
fish oil
is approximately 3 to 6 grams a day. Higher dosages did not give
better results and there are indications that the combination of EPA and DHA,
as it is found in fish oil, has a synergistic effect.2
GLUCOSAMINE
SULFATE:
Among the natural therapies for arthritis and joint
conditions, glucosamine sulfate is probably the best known. Glucosamine is a
naturally occurring material in the body, synthesized in the chondrocytes cells.
In arthritis this synthesis is defective and/or insufficient, and
supplementation with glucosamine has proven to be positive. The body uses
supplemental glucosamine (which can be traced to cartilage as soon as four hours
after consumption) to synthesize the proteoglycans and the water-binding
glycosamino-glycans (GAGS) in the cartilage matrix. In addition to providing raw
material, the presence of glucosamine seems to stimulate the chondrocytes in
their production of these substances. Glucosamine also inhibits certain enzymes
that destroy cartilage such as collagenase and phospholipase. By blocking some
of the mechanisms that lead to joint degeneration, glucosamine can help delay
the progression of the breakdown and may relieve symptoms even for weeks after
supplementation ends.
Recommendation: Shoot for
1,500 mg per day of glucosamine
sulfate, as other forms of glucosamine such as hydrochloride simply do not have
enough clinical data behind them to accept their use in joint support
applications at this time.
METHYLSULFONYLMETHANE (MSM):
MSM is a naturally occurring,
bioavailable sulfur compound found all around us - throughout the atmosphere, in
plants, animals, and in significant amounts in every human being. MSM is
one-third sulfur by weight. Sulfur is the eighth most abundant element in all
living organisms and forms part of virtually every living tissue, especially
those highest in protein. In addition to being found in substantial amounts in
red blood cells, muscles, skin and hair, sulfur is a component of various amino acids (Cysteine, Methionine, Taurine),
vitamins (Thiamin, Pantothenic Acid, Biotin), antioxidant compounds (Alpha
Lipoic Acid, N- Acetyl Cysteine, Glutathione), coenzymes (Acetyl Coenzyme A) and
hormones (Insulin). MSM is generally regarded as one of the safest substances
known, having toxicity similar to that of water.
Recent research is offering new hope for arthritis sufferers seeking a new,
natural approach to alleviating pain. A preliminary study of MSM, a nutritional
supplement that supplies biologically active sulfur, indicates that it may offer
a safe, non-toxic way to help ease the pain of arthritis and joint discomfort.
Recommendation: There is currently no standard recommended daily
intake for MSM, however, the majority of health care professionals are
suggesting 2-6 grams per day in divided doses. MSM may be used alone or
in combination with glucosamine and or other joint support nutrients.
VITAMIN
E: While gaining most of its notoriety as a potent antioxidant
(which is important to all individuals including those with joint concerns),
Vitamin E appears to offer nutritional assistance to those with joint concerns
by working to restore the balance between pro- and anti-inflammatory cytokines,
thereby helping to reduce inflammation.
"Oxidative stress" is a term experts use to describe the havoc
wreaked by free radicals. As a "free radical scavenger," or
antioxidant, Vitamin E is one of the body's best weapons against that oxidative
stress that your body faces every day. Vitamin E sacrifices itself for the sake
of your cells by donating part of itself to a free radical. That means that the
disruptive free radical is no longer able to destroy the fatty portion of cell
membranes and other fats found in your body.
Recommendation: 400 IU of natural (d-alpha)
Vitamin E
daily with meals.