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!

Fibromyalgia or FMS targets approximately 2 - 6% of the US population, and is a very difficult condition to live with. It is considered a non-life threatening syndrome, however symptoms can be quite debilitating.

It is generally thought of as an arthritic type of syndrome, with aching joints, bones, muscles and a significant amount of pain. There are many other symptoms of this syndrome, although the actual term ‘Fibromyalgia’ usually refers to widespread musculoskeletal pain and general weakness and exhaustion.

The severity of symptoms may fluctuate greatly from one individual to another as well as from day to day or even hour to hour within the same individual. There are usually periods of time that are called “flares” during which there is an intense worsening of symptoms and there may be periods of remission, when symptoms decrease or even disappear.

Some of the most commonly reported FMS symptoms are:

* Muscle Pain

* Neck Pain

* Back Pain

* Fatigue - This can be very mild to debilitating if it becomes severe enough.

* Headaches

* Morning Stiffness

* Insomnia -

* Concentration Issues

* Irritable Bowel Syndrome

* Depression -

Diagnosis

Until recently, individuals who suffered with Fibromyalgia did not have many resources available to them. In fact, most doctors believed that the symptoms these patients had were ‘all in their heads.’ However, medical testing has proven the seriousness and the reality of this condition. Usually, to diagnose FMS, a doctor or holistic health expert will take into account the very wide range of symptoms. There are also points on a person’s body which are very painful to touch. There are 18 points used in this test, and if at least 11 of them are painful to slight pressure, you may be diagnosed with this syndrome. These points are clustered around the neck and back, and there are spots on the insides of the knees as well as the hips. Usually, slight pressure is used to test these spots. In healthy people, the pressure should not cause pain, however in those with this condition, there will be mild to severe pain.

Treatment

Unfortunately, there is no cure for Fibromyalgia. Treatment typically consists of treating each symptom and managing pain. Many people who have this condition are turning to herbal supplements and all natural treatment for relief. For many people, all natural treatment is a way to avoid filling their bodies with chemicals and prescription medications. Many people find relief by making changes in their diet and lifestyle, supplementing their diet with particular vitamins, minerals and herbs, low impact exercise, meditation, massage and a variety of other natural health approaches.

By learning more about FMS, you can learn different ways to deal with the physical conditions as well as the emotional and cognitive ones. Research and learn about your syndrome as much as possible. Also, pay close attention to certain things that may trigger you to feel worse. This in combination with a good treatment plan should help you manage and have a better quality of life.
by Cynthia Perkins, M.Ed.