Ease The Aches Of Arthritis

As a doctor specializing in sports medicine, I see many highly active people suffering from arthritis. They range from young athletes who push their bodies too hard to weekend warriors who haven’t realized that their middle-aged frames aren’t intended to shoot hoops or play killer tennis for hours at a time. Many of my patients also are ordinary folks who suffer from osteoarthritis, the most common form of the disease.

Arthritis affects 46 million Americans and, with baby boomers aging, the number is expected to reach 67 million by the year 2030. It remains the nation’s leading cause of disability in those over age 15. Until recently, we viewed arthritis mainly as the result of wear and tear on the joints that caused a gradual loss of cartilage, the smooth layer of connective tissue that enables our bones to absorb the shock of joint motion and to move smoothly and without pain.

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But what is it that makes us lose cartilage? Accidents and injuries are one reason, but they account for a relatively small proportion of all cases of osteoarthritis. One of the main culprits, in fact, is inflammation. Its connection to osteoarthritis—and to pain in general—has shown up only recently in scientific studies.

Ironically, inflammation is a self-protective process that occurs when we get hurt. It has many positive effects, such as increasing blood supply to an injured area. But we’re now learning that this protective reaction can backfire on us. Sometimes inflammation continues long after it is needed, leading to greater pain and further loss of cartilage in joints. (Researchers also have been studying the role of inflammation in heart disease, cancers, diabetes, and other conditions.)

Injuries aren’t the only triggers of inflammation. Poor diet and lack of exercise also play a part. But one of the keys to reducing arthritis pain is reducing or stopping unwanted inflammation. While there is no cure for arthritis at present, you can do a few things to slow its progression and relieve the pain. The following noninvasive treatments can offer relief to most arthritis sufferers.

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Watch your diet

Eat foods that reduce inflammation, and avoid those that cause it. Red meat, which contains omega-6 fatty acids, and high-fructose corn syrup promote inflammation. Processed sugars and saturated fats also are prime culprits in America’s epidemic of overweight and obesity, which are factors in arthritis. Extra weight places further stress on the spine, hip, and knee joints and exacerbates any inflammation there.

Instead, to reduce inflammation, consume more foods that are rich in omega-3 fatty acids, such as deep-sea fish, flaxseed, brightly colored fruits, dark-green leafy vegetables, and olive oil. (Keep in mind that nutritionists now recommend eating these same foods to improve overall health.) Our prehistoric ancestors, to whom arthritis was virtually unknown, ate a diet in which omega-6 was consumed in roughly equal proportion to omega-3. Today, that proportion is out of whack.

Supplement if necessary

Recent scientific data indicate that the use of ginger, glucosamine, and chondroitin sulfate may be helpful for moderate to severe knee arthritis. In fact, ginger has been used in India for centuries to alleviate arthritis pain. For specific recommendations, check with your doctor.