Nutrition helps boomers prevent, manage arthritis

By REBECCA MORLEY for the Missoulian (www.missoulian.com)

Below is a well written article that I am simply sharing because I don't need to re-invent the wheel. Enjoy.

As much as we hate to admit it, we boomers are aging and with that can come sore, cranky joints. Sometimes it’s an elbow, knee, back or neck reminding us, as we are out playing like a kid, that we aren’t that young. The growing trend of arthritis sufferers is linked to the fact that baby boomers are creeping up there. And so is our weight.

A Harvard study of obesity and arthritis showed the rate of obesity and osteoarthritis grew at much higher rates among baby boomers than in the preceding generation.

“We found that the obesity epidemic has affected both the baby boomers and their predecessors but that the baby boomers got a much earlier start, and have spent more of their lives in an obese state even though we’ve known that they have had better access to nutrition and information about exercise for much of their lives,” says Suzanne Leveille, senior author of the study.

The study found that arthritis risk soared along with the obesity rates of baby boomers. Data suggest that the prevalence of arthritis increases with age and that people with higher body mass indexes have a greater chance of developing arthritis in weight-bearing joints like knees, ankles and hips. A significant portion of people in the baby boomer range – more than 35 percent– have BMIs greater than 30, which is outside the healthy range.

To review, arthritis is a term used for a group of conditions that cause stiffness, swelling and joint pain. The most common types are osteoarthritis, rheumatoid arthritis and gout. About 27 million Americans suffer from osteoarthritis, a deterioration of the cartilage tissue that cushions our joints. What’s more, according to the National Institutes of Health, that number is expected to swell to 67 million by 2030, when all baby boomers will have turned 65.

Scientists don’t fully understand what causes cartilage to degenerate. But once it’s gone, it doesn’t grow back. When cartilage wears down completely, you’re left with bone rubbing on bone. That can cause fragments of bone and cartilage to break off and float in the joint fluid. Bony spurs or extra bone can form around the joint. The result is pain, stiffness, decreased mobility and often a lot of creaking and cracking whenever you stand up or sit down.

Because arthritis is a disease of inflammation, the most effective – and logical – treatment is anything that fights inflammation. Medical management of arthritis usually starts with ibuprofen and other anti-inflammatory medications, and nutritional care starts with anti-inflammatory foods. The importance of the overall diet cannot be overemphasized. Proper foods keep intestinal barriers strong and the immune system in a fighting condition. Being overweight puts extra stress on joints, which increases the risk of wear and tear. In fact, every 1 pound of weight you lose equates to 4 pounds less stress and pressure on your knees.
But there is another reason why being overweight is a problem. Body fat is not just an inert substance; it is metabolically active, capable of producing hormones and chemicals that actually increase levels of inflammation. By losing weight – and avoiding excess calories that can cause weight gain – you’ll automatically reduce the level of inflammation in your body.

Eating a healthy, well-balanced diet
and staying close to your ideal body weight is important, so our aging joints have less extra weight to carry around. Following the Dietary Guidelines for Americans, newly released in 2010, is a prevention measure for a multitude of chronic diseases, including arthritis. Basically, the recommendations call for increasing the amount and variety of fruits and vegetables we eat, switching to whole grains instead of refined, choosing healthy fats and lean cuts of meats, avoiding too much sugar and sodium, watching portion sizes and limiting alcohol consumption. It’s necessary to adjust our calories in line with our activity level and body size. In general, smaller people need fewer calories, just like smaller cars use less gas than large trucks. And the more we “drive” – the more physically active we are – the more fuel we need.

Practically speaking, following an optimum diet may be easier said than done. For one thing, sugar is everywhere. But how about trying the incorporate a few effective strategies? Try to limit processed foods, desserts and snacks with excess sugar. Having a piece of fruit instead can satisfy our craving while adding the benefit of antioxidants and phytonutrients. Cut soda and other sugar-sweetened beverages, which add calories without nutrients. Eliminate trans fats which increase bad cholesterol and promote inflammation, obesity and resistance to insulin. The most common sources of trans fats in the Western diet are commercially baked goods, and items prepared with partially hydrogenated oils. Keep in mind that excess consumption of alcohol causes irritation and inflammation to numerous organs. And reduce refined products, which are not really “fine” at all. Such items have little fiber and have a high glycemic index. Think white bread, white rice, white flour, pasta and prepackaged pastries. Substitute whole grains, brown rice and whole-grain cereals. Visit your local bakery and ask about healthier options made with whole-wheat flour, oats, bran and sweetened with added fruits and lowered sugar.

Omega-3 fatty acids have been demonstrated as beneficial to people with arthritis or other inflammatory disorders. Omega-3s actually work to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilage. More than a dozen studies have demonstrated that omega-3 fish oils can reduce symptoms of arthritis. Study participants reported greater strength, less fatigue, reduced joint swelling and tenderness, less joint stiffness and less pain.

There is further evidence that antioxidants such as vitamin C, selenium, carotenes, and bioflavonoids can help reduce inflammation. Inflammation produces free radicals, those cell-damaging molecules that are formed in response to toxins or natural body processes. Antioxidants protect the body from the effects of free radicals, and are a critical part of healthy diet. Research has demonstrated that certain antioxidants may help prevent arthritis, slow its progression and relieve pain.

Gout is especially susceptible to diet because it is exacerbated by high uric acid levels. In people susceptible to gout, ingesting too many purines can cause the uric acid to crystalize and accumulate in joints when the kidneys cannot process it all. Purines are natural substances found in certain foods, such as organ meats, sardines and beer. Alcohol is known to alter purine metabolism. A diet that is low in alcohol and purine-rich foods can lower blood uric acid levels and lessen the likelihood and severity of gout attacks.

What about vitamin D and arthritis? Researcher Michael Holick says there is every reason to believe that vitamin D plays a much bigger role in arthritis prevention than has been recognized. Studies have found that vitamin D may play a significant role in joint health, and that low levels may increase the risk of rheumatologic conditions such as arthritis. Research has discovered low blood levels of vitamin D in patients with osteoarthritis of the hip and knee. In another study of more than 2,000 people, scientists found that vitamin D deficiency was strongly associated with increased disabling symptoms among those with rheumatoid arthritis. Vitamin D deficiency was further linked to arthritis pain. Getting enough vitamin D also might lower the risk for other autoimmune diseases, cancer, heart disease, type 2 diabetes, bone fractures, depression and even the flu. If you haven’t already done it, consider getting tested so that you know where you stand. There’s simple blood test called, 25-hydroxy vitamin D test you can ask your health care provider about. The majority of people living in northern latitudes tend to be low in vitamin D. Though a trip to a tropical island with plenty of sun works, it may not be sustainable. Vitamin D supplements are an inexpensive, effective way to help many individuals with low vitamin D levels move into the optimal range. Ask your health care provider what dosage is right for you, as your daily multivitamin may not contain enough vitamin D to optimize your blood level.

And although we won’t delve into it here, regular moderate exercise has been proven to reduce symptoms of arthritis and promote overall health. Sedentary lifestyles contribute to stiffness in joints. The Arthritis Foundation encourages regular exercise of three types: flexibility, strengthening and cardiovascular.
In conclusion, paying attention to optimal nutrition may help us boomers prevent the onset of arthritis. And if we are dealing with arthritis, a healthy diet may reduce symptoms. We have too much living ahead of us to be slowed down or distracted by pain.

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Commentary

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