Osteoarthritis

Osteoarthritis (OA) is the most common form of joint disease in the U.S., affecting millions of men and women, primarily persons older than 50 years old. The most common joints to get OA are the knees, although it can involve the hands, hips, and many other joints. It is estimated that approximately 14% of persons in the U.S. will develop knee OA in their lifetime,¹ and this risk goes up to 24% or higher for those who are obese. Those with OA typically experience the following symptoms:

• Joint pain worsened by extensive use
• Stiffness of joints at rest (morning stiffness lasting up to 30 minutes)
• Crepitus (crackling sounds with movement of joints)
• Limited range of motion of joints

The cause of OA is not fully understood, however, patterns have emerged, showing us that it is a product of both local trauma (well known) and systemic factors (less understood). Trauma to joints from repetitive movements over the years, being overweight (putting more pressure on joints), and injuries, as well as muscle and bone weakness leading to imbalanced wear on the joints can all lead to more wear on the cartilage. On the other hand, systemic factors such as low antioxidant intake, vitamin D deficiency leading to weaker bones, and overall low micronutrient (vitamin, mineral, and phytochemical) intake from a poor diet can all speed up the damage in the joints with a slower recovery time even from normal activity. Drinking soda and other sugary drinks² and not eating enough antioxidant nutrients found in fruits, vegetables, and nuts and seeds seems to be connected to a higher risk of OA and worse progression.³ So, a Nutritarian lifestyle, including staying fit and at a healthy normal weight, are important strategies in the prevention of OA. Many people have reported a Nutritarian diet-style has resulted in resolution of their osteoarthritis symptoms. This is largely due to the anti-inflammatory effects and restoration of blood perfusion and nutrient return to the joint capsule and cartilage.

Diet

• A balanced, high antioxidant, Nutritarian eating style will cover the essential nutrients needed to help protect your joints.
• A Nutritarian diet will help supply most of the required nutrients, however, many will require supplementation with a few basic additional nutrients including vitamin D, which is required for optimal calcium absorption and strong bones and joints.
• Many may find that regularly using anti-inflammatory herbs and spices (turmeric, oregano, marjoram, ginger, cloves, and others) help to reduce arthritis pain from day to day, so include these in your daily healthy recipes.

Other Considerations

• Maintaining an ideal weight is important to minimize the stress on the weight-bearing joints like your knees. A Nutritarian eating style will help you lose weight automatically if needed.
• Keeping all of your muscles strong and conditioned helps stabilize joints and minimize focused wear on the cartilage, so do a variety of exercises within your comfort level.
• Foot pronation and significant leg length discrepancy can be factors that accelerate joint aging and abnormal wear patterns. Using an inner heel and arch wedge inside a shoe to restore favorable (neutral) alignment can be useful, as can a sole lift if one leg is considerably shorter.