by Sherrin Griffin VP, Operations, Sidney SeniorCare –
Last month, I admitted my suspicion that when I hit 50 either George Burns, or an other-worldly creature, snatched up my once-vigorous limbs and left me stiff, achy ones in return. The onset of arthritis in my 50s was disheartening indeed. Even my 80-something mother had less arthritis at her age. Whether it progressed more quickly due to old athletic injuries or other reasons, I set about finding a way that I could live with this uninvited companion as comfortably as possible.
Before I get started, I want to emphasize that effective treatment and pain relief is dependent on working in cooperation with your doctor and/or healthcare team to properly diagnose and understand the specific kind of arthritis that you may have. Last month, I explored the various types of arthritis and potential causes. This month I want to follow that up with ways we can find relief from this debilitating condition.
There are certainly pharmaceutical options that you can discuss with your doctor, such as nonsteroidal anti-inflammatory drugs (NSAIDs) that will treat the pain and hopefully help to prevent more painful inflammation and joint damage. In my case, knowing that I had the common garden-variety form of arthritis – osteoarthritis – resulting from gradual wear-and-tear over time, I opted to explore the lifestyle as medicine route, along with some carefully researched evidence-backed supplementation.
Movement. This one’s a bit of a paradox … often when we have arthritis pain we tend to avoid movement which may seem to cause more pain, especially at first. But, long-term, the contrary is true. Regular gentle exercise really does help to ease pain and stiffness, and increase strength and flexibility, while reducing joint pain and overall fatigue. Aim for 30 minutes of low-impact aerobic activity most days, with strength training twice a week. Balance exercises can also help for those at risk of falling. Exercise won’t reverse existing damage, but will help to prevent arthritis from worsening, with the bonus of keeping excess weight off which reduces stress on the joints that support most of the body’s weight: the hips and knees. In the case of rheumatoid arthritis, water activity may be a better choice than strength training if you have actively inflamed joints.
Diet. We all know the health benefits of a predominantly plant-based diet, but there are other dietary changes that may help those afflicted with arthritis. Avoid products with added sugar or high-fructose corn syrup, highly-processed foods and artificial trans fats, gluten, excessive alcohol and red meat, and foods high in salt, while increasing inflammation-fighting fatty fish, dark leafy greens, nuts, olive oil, berries, garlic and onions, green tea, and non-irradiated spices.
Supplements. There are many supplements out there that claim to offer relief for arthritis sufferers. Wading your way through the options can be expensive, time consuming and frustrating. Consult with your doctor, naturopath or other qualified healthcare practitioner to discuss options best suited for you, and potential contraindications if relevant. Ensure the supplements are a reputable brand and third-party tested. Supplements sold in Canada must be licensed by Health Canada and have a unique eight-digit Natural Product Number (NPN), indicating that it has “been assessed by Health Canada and found to be safe, effective and of high quality.” Some supplement companies even offer money-back guarantees. Here are some options to check out:
- Curcumin: I’m sure by now that we have all heard of the anti- inflammatory properties of the super spice curcumin, from turmeric root. It is probably THE most science-backed supplement, suitable for almost any and every malady of the human condition, all typically caused by inflammation of some sort.
- Omega-3 fatty acids: Research suggests that omega-3 fatty acids also have anti-inflammatory properties. Two crucial fatty acids – EPA and DHA – are found primarily in certain fish, while ALA (alpha-linolenic acid) is found in plant sources such as nuts and seeds. Most omega-3 supplements come in the form of fish oil, but krill or plant-based options can also be effective to avoid the risk of mercury contamination found in some poorly manufactured fish oil supplements. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.
- Vitamin D: Studies show that Vitamin D deficiency is associated with the development of osteoarthritis as well as autoimmune arthritis, such as psoriatic arthritis and rheumatoid arthritis.
- Glucosamine and Chondroitin: Both are natural components found in cartilage, with supplements manufactured from the cartilage of cows, pigs or shellfish, or in a lab setting. Featuring anti-inflammatory and cartilage-protecting properties, oral use may provide pain relief for those with osteoarthritis, and may also relieve joint stiffness. Glucosamine and chondroitin are sold individually, but they’re often found together in one supplement.
In addition to the above treatment options, I’ve stumbled across some very interesting alternatives which I’ll tackle in next month’s column. My arthritis exploration is turning into a deep dive indeed … .
