Vitamin Information Center

It is a well known fact that ‘we are what we eat’. Food not only affects us physically, but psychologically as well. However, researchers are now looking into the effects of food on chronic ailments like osteoarthritis, only to find that food plays a vital role in dealing with this ailment. Here’s more on this newly developing field of study.

Osteoarthritis or Degenerative Joint Disease (DJD) is the wear and tear of our joints caused by the breakdown of cartilage in them. Cartilage, which is a hard but slippery tissue between joints, is more of a cushion for the bones which form the joints. It not only avoids direct friction between the bones but, also helps to absorb shock, allowing them to move smoothly over each other, as it is composed of 65-80% water, collagen, proteoglycans and chondrocytes.

This is what happens when you suffer from osteoarthritis –
• Cartilage loss is there.
• Joints begin to deteriorate due to constant rubbing of bones with each other.
• Fluid accumulates in the joints.
• Structural changes and bony overgrowths can be seen around the joint.
• Patient suffers chronic pain.
• Problem can affect the joints of fingers, hips, knees, feet and spine too.
• Severe symptoms might lead to loss of mobility in the patient or disability.

With over 21 million Americans living with the disease, commonly seen in elderly people above the age of 65 years, researchers are now delving into different ways of tackling the problem to gain more control over it, the most recent one being dietary changes for osteoarthritis.

There are various factors which pave way for a person to develop osteoarthritis, like – obesity, vitamin C deficiency, low bone mineral density and vitamin D deficiency. Thus keeping these in mind dieticians suggest some additions and subtractions in your diet to avoid and also keep under control this ailment.

Some dietary changes to keep osteoarthritis at bay -

Foods to avoid -

• Reduce the consumption of fatty foods in your daily intake as the more weight your body has to carry, greater is the burden on the joints and greater the risk.
• Identify the inflammatory elements of your diet by eliminating all short listed ones from the food you consume. Reintroduce them one by one, noting your body’s reactions to them. This would help you identify the culprit food items, which you need to remove at the earliest.
• Common inflammatory foods are – wheat, potato, pepper, egg plant, tobacco, tomatoes etc. you need to stay away from them for about a month and then start reintroducing.
• Elimination of dairy products and animal food has proven to help many. Thus staying on a vegetarian diet would be best for high risk patients.
• Research has shown that periodic fasting has helped show improvement for arthritis patients. It helps to cleanse and restore the digestive system and kidneys, relaxes the mind and nervous system and is good for the well being of the body as whole.
• Lifestyle changes involving elimination of alcohol, smoking, tobacco, coffee, fats, sugar and excessive salt, are now known as ways to overcome the problem at best.

Foods to add -
• Vitamin C is known to develop cartilage, thus foods rich in the vitamin should be deliberately had on a regular basis, in addition to tablets. Some foods are citrus fruits etc.
• Vitamin D helps to decrease the narrowing of joint spacing, thus a daily supplement of the Vit-D tablet is a must for osteoarthritis patients.
• Osteoarthritis symptoms are said to show a slowdown with foods rich in glucosamine and chondroitin.
• In general eating green leafy vegetables, carrots, avocado, sea weeds, fish, soy products, sprouts, oats, barley, rice, millet, and fish like salmons, tuna, sardines etc, help patients suffering from the disease and also help to overcome the above mentioned deficiencies.
• Regular intake of calcium supplements is a must.
• Lifestyle changes like weight reduction, exercising and diet control, not only help reduce weight, they also help people with low bone mineral density.

So eat healthy and live healthy!

By Skowron, Jared M

Myth 1: Vitamin D is a vitamin. The Truth: Vitamin D is a hormone. It’s derived from cholesterol. It activates cellular processes and does not do so as a co-factor. Vitamin D receptors nave direct effects on the following cells: adipose, adrenal, bone, brain, breast, cancer, cartilage, colon, endothelium, epididymis, ganglion, hair follicle, intestine, kidney, liver, lung, muscle, osteoblasts, ovary, pancreatic B, parathyroid, parotid, pituitary, placenta, prostate, skin, stomach, testis, thymus, thyroid and uterus.

Myth 2: Normal activity provides us enough vitamin D from sun exposure.

The truth: Most people do not get enough sunshine to maintain adequate vitamin D levels. Our ancestors spent most of the day in the sun, farming, fishing and hunting. Our bodies physiologically developed to need that much vitamin D. Today’s indoor society of office workers, television watchers and hermits gets much less sun exposure and vitamin D production. Add on clothing and sunscreen, which also inhibit vitamin D production, and you understand the problem.

Myth 3: Supplemented vitamin D in foods is adequate.

The truth: Vitamin D^sub 2^ is one-third as effective in the body as naturally occurring vitamin D^sub 3^. Most foods have D^sub 2^ added. A study that analyzed vitamin D^sub 2^ levels in milk off supermarket shelves showed almost 50 percent had less than the label claim of 400 IU of D^sub 2^. A support scientist from the USDA believes no food-label claims are accurate and these labels cannot be trusted.

Myth 4:1,25(OH)D3 is the best analysis for vitamin D levels.

The truth: Vitamin D is mostly stored in adipose and should not be routinely measured. It then converts to 25(OH) D3, which has a long half-life and is the best analysis of vitamin D levels. It then converts to bi-hydroxy forms such as 1,25(OH)D3, 24,25(OH) D3 and other forms, which have the actual action of the cell receptors. However, this form has a short half-life and is not a good measurement.

Myth 5: The reference range for vitamin D levels is accurate.

The truth: The reference range for 25(OH)D3 is horribly inaccurate and is maintaining our vitamin D deficiency in this country. The current reference range of 20-100 is too low. Levels <25 are disease level. Levels between 25 and 75 are suboptimal. Levels between 75 and 200 are optimal.

Myth 6: Vitamin D supplementation is nontoxic.

The truth: The major consequence of vitamin D toxicity is hypercalcemia, which should be monitored periodically while under therapy. Changes in cardiac rhythms or lithiasis are common concerns. Urine calcium monitoring is not accurate. Serum calcium .should be monitored monthly to check vitamin D toxicity, which normally occurs at 40,000 IU/day. Right now, 10,000 IU/day is being proposed as the safe upper limit.

Myth 7: The RDA for vitamin D is accurate.

The truth: People taking only the RDA of vitamin D will lower their 25(OH) D3 levels. The RDA is too low. When treating with vitamin D supplementation, three months of daily dosing is sufficient to max out 25(OH)D3 levels. Five thousand IU/day for three months should elevate 25(OH) D3 by 80 nmol/L, and 10,000 IU/ day for three months should elevate 25(OH) D3 by 120 nmol/L. People on 1,000 IU/day will elevate their levels by only 10 nmol/L.

Myth 8: Different forms of vitamin D are all the same.

The truth: Vitamin D^sub 3^ is the preferred form. Avoid D^sub 2^ at all costs. D^sub 3^ is derived either from plant sources or from lanolin. Lanolin-derived D^sub 3^ is more active and absorbable. I take the 10,000 IU capsules of D^su 3^.

Myth 9: Vitamin D only treats osteoporosis and rickets.

The truth: The therapeutic benefits of vitamin D are still being discovered. Benefits relative to cancer, cardiac, immune-boosting, diabetes and neurological (such as multiple sclerosis) therapies, as well as low bone density, are just the tip of the iceberg. I test all of my patients for vitamin D deficiency and supplement regularly up to the 75-200 reference range of 25(OH)D3.

Myth 10: Vitamin D should be avoided in pregnancy and breastfeeding.

The truth: Pregnant women should receive 4,000 IU of daily vitamin D supplementation. Breast-feeding women should receive 6,000 IU of daily vitamin D supplementation. Vitamin D, not 25(OH)D3, crosses into the breast milk, and daily doses are preferred over weekly doses. Avoid supplementing the infant and instead supplement the breast-feeding mother directly. If the infant is bottle-fed, supplement with 400-800 IU/day.

By Jared M. Skowron, ND

Bio

Dr. Jared M. Skowron is in private practice in Hamden, Conn., where he specializes in pediatrics and treating autistic spectrum disorders in children. He is the senior naturopathic physician with Metabolic Maintenance and an adjunct professor at the University of Bridgeport, teaching pediatrics, CPD and EENT.