Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Tom Everts PA-C, IFMCP
May is Arthritis Awareness Month. It is the time to talk about the aches and pains so many of us deal with on a daily basis.
Osteoarthritis effects more than one in four adults, or over 54 million people in the United States. But what if it didn’t have to be that way? What if we could age gracefully without symptoms of arthritis?
Let us begin with the current paradigm, which suggests that as we age our joints are destined to ache no matter what. It is an expectation, and in many cases an afterthought. Treatments includes anti-inflammatories called NSAIDs (non-steriodal anti-inflammatory drugs like ibuprofen) and exercise as tolerated. But why is it that two people with identical findings on their X-rays experience different levels of pain? One may feel debilitated while the other might not have any pain at all, and it’s not simply due to excess weight as previously thought. Everyone’s body works slightly different.
There are systems in our body that monitor and regulate inflammation, specifically the release of inflammatory molecules. These inflammatory molecules enter the joint space and wreak havoc on our joints, eventually leading to brittle cartilage that may crumble with minimal activity. This is the “wear and tear” that we often allude to in the conventional model.
In functional medicine we often treat the gastrointestinal tract, or gut, first. This is because of its role in our overall health. It is connected to almost all the other systems in our body from the thyroid to our heart. What does this have to do with arthritis? Well, inflammatory molecules are released into our blood stream from our gut under certain conditions. This is known as intestinal permeability, or “leaky gut.” There are many causes of leaky gut, including foods that contain gluten, certain medications, imbalance of bacteria in the gut, chronic stress and exposure to toxins. These inflammatory molecules have been found in the joint fluid of persons with arthritis and contribute to degradation of cartilage.
The good news is that our body has pathways in place to protect us. There are ways to regulate inflammation so that we use it as needed (i.e. infection and injury) and not on a daily basis as a result of dysfunction. These pathways require certain ingredients to run smoothly and with efficiency.
The ingredients, called co-factors, include micronutrients, vitamins and minerals. Ironically, the very treatment offered to those suffering from arthritis, NSAIDs, directly cause leaky gut. Not only that, NSAIDs decrease absorption of key micronutrients and minerals. Thus, acute relief is provided at the expense of chronic dysfunction. I think it’s time to consider an alternative…
Here are some ways to help prevent or improve arthritis:
Eating Strategy: Minimize foods containing gluten and foods with a high glycemic index. Include colorful vegetables, omega-3s and sulfur-rich vegetables.
• Gluten-containing foods cause leaky gut
• High glycemic foods cause spikes in blood sugar, elevate cortisol and perpetuate inflammation
• Colorful vegetables are rich in phytonutrients and antioxidants
• Omega-3’s are anti-inflammatory
• Sulfur-rich foods like kale, broccoli and cauliflower help build protein and collagen
Movement: Include walking and weight training regularly.
• Improves circulation and lowers risk of fractures
• Increasing muscle mass, taking some of the load off of your joints
Stress Management: Meditation and walking in nature are two examples.
• Decreases levels of inflammatory cytokines
• Meditation hits two birds with one stone
Sleep: Get 7-8 hours of sleep regularly.
• Lack of sleep triggers a number of inflammatory responses
Community: Find others like you!
• Having a supportive community is paramount while making lifestyle changes
Unfortunately, as simple as this approach sounds, changing habits is not easy. Finding a like-minded group or a guide to help you along the way can be a significant contributor to your success. Take advantage of social media groups, local meet-ups, or recruit friends and family to join you on your health journey. Arthritis does not have to limit your future. Take action today!
Naples Vitality
239-465-0098
www.Naplesvitality.com
3411 Tamiami Trail N. Suite 200
Naples, FL 34103
