As people age, there are several aspects of their health that they may pay more attention to in the interest of maintaining their independence. Optimal cholesterol and blood pressure levels support cardiovascular function. Puzzles and word games become tools for boosting cognitive health.
However, one of the most important variables that can influence a person’s ability to live on his or her own is mobility. As many senior citizens will attest, it is hard to stay active and move about when your joints are stiff, creaky and painful.
Arthritis 101
Cartilage is a central tissue found in the joints. It covers the ends of the bones that meet at these junctures and allows them to move smoothly against each other. If the cartilage breaks down, this buffer between the bones of the joints gets weaker, causing them to rub against each other. This leads to pain, swelling and loss of motion.
The two most common forms of cartilage breakdown are osteoarthritis, which affects 27 million Americans aged 25 and older, and rheumatoid arthritis, a condition that 1.3 million Americans have. By the year 2030, some 67 million individuals in the U.S. will have arthritis. This is partly due to the growing number of seniors.
In recent years, consumers have grown increasingly interested in a number of natural approaches to maintaining joint health, including vitamins and other supplements. Two of the most widely known products are glucosamine and chondroitin.
However, while these two giants dominate the joint health discussion, several proteins, vitamins, minerals, fats and herbs often go unnoticed…until now.
Collagen for Joint Health
One important component of cartilage is collagen, the most abundant protein in the human body. Collagen makes up one-fourth of all the protein found in your body. It helps form teeth and bones, while also supporting the elasticity of the skin and internal organs.
Because of the role collagen plays in several connective tissues, researchers have taken an interest in its potential role in joint health. One team of scientists in China conducted an experiment on more than 450 individuals who had rheumatoid arthritis. Some of these individuals received supplements made from chicken type II collagen and, as a result, experienced significant improvements in their symptoms.
While collagen may support joint health and muscle function, vitamin C, one of the most powerful antioxidants, is essential to the formation of collagen. One study found that people who were deficient in vitamin C were three times more likely to have arthritis compared to individuals who ate the most foods that contained this nutrient. These may include peppers, citrus fruits, strawberries, broccoli, kale and cauliflower.
Fatten Up Your Joints?
Another nutrient that has drawn the attention of scientists is omega-3 essential fatty acids. In fact, one team of scientists from Canada reviewed 17 previous randomized, controlled trials that took place before 2007. Results showed that after about three to four months, omega-3 supplementation was associated with a reduction in joint pain intensity, morning stiffness, the number of painful joints and the consumption of nonsteroidal anti-inflammatory (NSAIDs) drugs. The review authors concluded that omega-3s may help alleviate joint symptoms that are related to rheumatoid arthritis, inflammatory bowel disease and menstrual cramps.
Certain types of fatty fish are considered the best dietary sources of omega-3s. These include tuna, salmon, mackerel and herring. Krill oil supplements also provide a healthy source of omega-3s, as they are derived from Antarctic crustaceans that are free from common ocean pollutants.
Go Herbal
Type II collagen and omega-3s are fast becoming two of the most prominent nutrients for joint health. However, researchers are also continuing to study the potential benefits of several other substances.
- Avocado/soybean unsaponifiables (ASU). In one double-blind, randomized, placebo-controlled trial, 85 subjects with regular, painful, primary osteoarthritis of the knee or hip received ASU, while 79 subjects received a placebo. A 15-day washout period, where patients stopped taking nonsteroidal anti-inflammatory drugs (NSAIDs), preceded the study. Pain decreased in the ASU group compared to the placebo group and fewer patients in the ASU group required NSAIDs (48 percent versus 63 percent in the placebo group).
- Turmeric. One team of scientists from Thailand compared the effects of turmeric extracts to ibuprofen in more than 100 individuals who had osteoarthritis of the knee. After six weeks of treatment, there were no significant differences between subjects who took either regimen when it came to pain while walking.
- Methylsufonylmethane (MSM). MSM provides a source of dietary sulfur, which may otherwise be destroyed when the digestive system breaks down fruits, vegetables, dairy and other foods. Half the body’s sulfur is found in the muscles, bones and skin.
Research conducted in Arizona evaluated the effectiveness of MSM among 50 men and women who had osteoarthritis of the knee. After 12 weeks, study participants who received MSM supplements experienced greater improvements in their symptoms, compared to those who took placebo. - Bromelain. This enzyme, found in pineapples, has been linked to optimal joint and muscle function. German researchers compared bromelain to the drug diclofenac for the treatment of osteoarthritis of the hip in 90 patients. After six weeks, patients who took the former treatment experienced greater improvements in pain, stiffness and physical function when compared to subjects who took the latter regimen.
- Boswellia serrata. In recent years, scientists have studied the potential for the extracts from this herb to act as anti-arthritic analgesics. One international team evaluated one formulation of Boswellia serrata in the treatment of osteoarthritis of the knee. The trial assigned 70 patients to receive either this extract or a placebo for 90 days. Results showed that subjects who took the experimental formulation experienced significant improvements in as little as seven days.
- Vitamin D. This nutrient helps take mechanical pressure of the joints by increasing muscle strength. It has also been linked to proper function of the immune system, which may decrease the risk of rheumatoid arthritis.
Lose the Weight
In addition to making sure that you consume the right amounts of various nutrients, it is important to maintain a healthy weight in order to keep the joints fully functional. Mechanical wear and tear is a common cause of the breakdown of cartilage. Keeping excess weight off may help alleviate some of the physical stress placed on joints.
When it comes to diet, aim for the majority of your diet to come from fruit, vegetables, legumes, lean protein and wild, cold-water fish. You will also want to limit acidic foods such as sodas and coffee, which can exacerbate joint issues. Aim instead for water and green tea.
Finally, get moving! Turns out, exercise serves several purposes when it comes to joint health. Strength training helps take mechanical stress off the joints by keeping the surrounding muscles strong, while range-of-motion drills maintain flexibility. Work with your physician to determine the most appropriate fitness regimen for you.
Source: http://www.wholehealthinsider.com/mens-health/beyond-glucosamine-and-chondroitin/
