Osteoarthritis (OA), also known as degenerative joint disease, is the most common cause of pain and disability among adults around the world. Physicians have traditionally considered OA to be primarily a “wear and tear” disease, caused by age, injury or excessive wear on joints from athletics or physically demanding work. Today, OA is thought to be a more complicated condition that is characterized by chronic inflammation in joint cartilage and fluid. This inflammatory process may be triggered by age, injury or genetics, but might also be caused by diet, a sedentary lifestyle, smoking, stress and chronic diseases like obesity and diabetes.
Since inflammation appears to trigger OA, diet is an important consideration. Certain nutrients, like vitamins A, C and E, act as antioxidants in the body, reducing levels of inflammation and protecting tissues from damage. In scientific studies, people consuming diets deficient in these vitamins have an increased risk of having or developing OA. Vitamins D and K may also play a role, as they are involved in maintaining healthy joint cartilage and bones.
Phytochemicals, those important nutrients found in plants, also reduce and prevent inflammation. Protective phytochemicals are especially concentrated in herbs, spices and dark green, red and purple fruits, vegetables and legumes. Some of the spices and herbs that have been scientifically documented to reduce inflammation include ginger, rosemary, cloves and turmeric (the dark yellow spice found in curry powder). Turmeric has been researched specifically for its affect on OA, and studies suggest it may relieve joint tenderness and pain.
A plant-based diet, one that features lots of vegetables, legumes, nuts, fruit and whole grains and little to no foods from animals (including meat, poultry, fish and dairy products), has also been shown to reduce inflammation, especially when compared to a typical American diet consisting of large quantities of meat, processed foods and fast foods. In addition, a plant-based diet may help with weight loss; thus, further reducing levels of inflammation, as well as some of the physical stress placed on joints by excess weight.
However, plant foods containing a compound called solanine reportedly increase joint pain and stiffness in people with OA. Many of these foods belong to the nightshade family of plants and include all potatoes, tomatoes, tomatillos, peppers (bell and chili peppers) and eggplant. Some people with arthritis experience painful symptoms after eating these foods. A simple way to see if certain foods aggravate the symptoms of arthritis is to avoid eating them for three to four weeks. After this time, introduce one food at a time back into your diet, every three or four days. If symptoms flare up, you may be sensitive to that food.
Physical activity is also crucial for both avoiding and treating OA. Inactivity and a sedentary lifestyle actually increase levels of inflammation in the body, while moderate exercise reduces inflammation. Regular activity can reduce joint stiffness by improving joint lubrication. Exercise also improves muscle strength and flexibility, which helps to relieve excess stress and strain on joints. Other lifestyle habits that cause inflammation include smoking, poor sleep and stress; numerous scientific studies specifically link smoking to increased risk of both rheumatoid arthritis and OA.
All of this evidence suggests that certain lifestyle habits are important for both preventing and managing OA. A Mediterranean-like plant-based diet, filled with flavorful herbs and spices; regular, moderate exercise; smoking cessation; weight management; good sleep and stress management skills might prevent OA or at least relieve symptoms. Since these same lifestyle habits prevent a host of other diseases, including diabetes, cancer and heart disease, making them all a part of your daily routine can help you lead a pain-free and healthier life. QCBN
Rita Carey Rubin is a registered dietitian and certified diabetes educator with Yavapai Regional Medical Center.