Do you suffer from Osteoarthritis (OA)?

If so, this might be a great little blog for you with some hidden gems that you may wish to consider implementing.

The evidence-based guidelines for OA management are summarized in the diagram below. This tiered approach shows how education, exercise and weight control, alongside passive treatment and pharmacological pain relief are the first and second line of treatment for OA.

The diagram below shows the treatment targets in a little more detail.

There is evidence to support how loosing weight may significantly reduce pain and improve function. For instance, two studies conducted in 2018 & 2019, reported a dose-response relationship between loosing 5-10% weight with patients reported less pain and improved function.

Functional nutrition for OA.

As a general rule, decreasing saturated fats and increasing unsaturated fats has been shown to be a positive step towards reducing OA symptoms. Saturated fats should contribute no more than 11% of your total calories.

The diagram below shows how saturated and unsaturated fats are further divided into Omega-3’s and Omega-6’s.

Some observational information: a 2017 study showed how increasing saturated fats + total fat intake may lead to an accelerated OA progression.

Research suggests eating more omega-3 rich foods and fewer omega-6 rich foods can lower inflammation and reduce arthritis pain.

Does Vitamin D have any relevance in OA? Yes, a MAJOR ROLE, as it’s involved in mineral homeostasis and bone metabolism regulation. It is also believed that long term inadequate vitamin D impairs your bones ability to respond to pathophysiological OA processes. Our current understanding is that Vit. D supplementation is known to have a positive impact on muscle strength & better Calcium absorption. For example, Serum Vit. D concentration <75 nmol/l has shown to result in 10-15% calcium absorption vs Serum Vit. D concentration >75 nmol/l has shown to result in >30% calcium absorption.

Raised Blood Cholesterol has also been reported to be a systemic OA risk factor. Numerous studies have shown how a cholesterol lowering diet goes beyond benefiting the OA symptoms.

Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Free radicals are molecules produced when your body breaks down food or when you're exposed to tobacco smoke or radiation. Your body uses antioxidants to balance free radicals. This keeps them from causing damage to other cells. Antioxidants can protect and reverse some of the damage. They also boost your immunity.

Antioxidants can be found in a variety of different foods. For instance, green leafy vegetables like spinach, sprouts, and broccoli are good examples of vegetables that contain antioxidants that protect against cell damage and help reduce joint pain. Listed below are some other examples of foods rich in Vitamin A, C & E.

In summary, numerous studies have shown how a number of life style measures can positively contribute towards lowering symptoms of OA and improve overall functionality.

Read more about what the NHS recommends you should do if you suffer from Osteoarthritis.

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