Arthritis is the leading cause of physical disability today. Currently, 22.2 % of Americans over 18 have been diagnosed with arthritis. That means that about 50 million Americans and the numbers are expected to grow in the next 20 years as life expectancy continues to increase. The cost of arthritis is estimated $128 billion annually.
The exact causes of arthritis are unknown and it is sometimes considered a normal consequence of aging. Some potential causes include: heredity, joint injury, repeated overuse, inactivity and obesity. According to a recent CDC report, almost 30% of obese patients have reported arthritis. It is well known that excess weight puts an extra strain on your joints. Diet, aside from the obesity factor, can play a major role in your levels of pain and disability.
The common treatment options for arthritis are painkillers and anti-inflammatories. These medications can cause side effects with the heart and stomach if used for too long. Another popular approach is to supplement with glucosamine and chondroitin, commonly combined into one supplement. Patients spent two billion dollars on glucosamine supplements in 2008. While studies have historically been contradictory, some patients swear by them. A recent meta-analysis of these studies, looking specifically at pain levels and narrowing of joint space, showed that glucosamine and chondroitin supplements do not work. In severe cases, joint replacement is becoming more common, especially in the areas of the hips, knees and shoulders.
The key thing to remember about arthritis is that it is an inflammatory condition. In order to treat it, you must reduce the inflammation. While there is no cure for arthritis, there are steps you can take to help reduce its impact and limit the risk factors for developing arthritis.
If you smoke, quit now! It will help every area of your health. Studies show that 23.7% of regular smokers and 25.4% of former smokers have been diagnosed with arthritis. It’s clear from the numbers, that there are lifestyle factors that may contribute to arthritis. And since smoking creates inflammation in the body, there’s no better time than now to toss out that nasty habit.
Dietary modifications are an important part of limiting inflammation too, so let’s discuss how you can modify your diet to make it anti-inflammatory. Eat plenty of fresh vegetables, fruits, healthy fats and clean protein. If you do eat meat, purchase it from local farms that are not treating their animals with hormones or antibiotics. Try to buy organic if you can. If organic foods from the store cost too much, seek out your local farmers markets and orchards. Almost all of them avoid genetically modified organisms and toxic pesticide usage. And don’t be afraid to ask questions about the food you’re purchasing. Knowledge is the power you need to make healthier choices.
Do your best to avoid added and refined sugars, refined grains and refined carbohydrates. We all know that sugar is inflammatory and unfortunately, we have a BIG sweet tooth here in the US. You can find sugar in literally everything, even ketchup. Refined grains and carbohydrates have all the nutrients sucked out of them and contribute to insulin resistance, blood sugar imbalances and inflammation. Not all grains, sugars and carbs are detrimental though. This is where you have to be a conscious consumer and read the labels. Whole foods and foods that don’t have labels are always better choices. A piece of fruit contains fructose, a form of sugar, but fructose when eaten with the rest of the fruit (fiber, vitamins, water, nutrients) can actually be beneficial to your body. If an item has been processed, it is typically going to be less healthy and should be limited or avoided.
Spices also make an excellent addition to your diet. Known spices with anti-inflammatory properties include cinnamon, garlic, ginger, turmeric, basil, rosemary and black pepper. These spices have minimal caloric impact, no side effects and can help you flavor your meals. Not coincidentally, many of these spices are the active ingredients in some of the herbal formulas we use in East Asian Medicine to treat arthritis.
It’s key to stay active and keep moving if you have arthritis. It is equally important to find activities that don’t cause you more pain. For example, if you have arthritis of the knee, don’t run. Use an elliptical machine or ride a bike instead. Movement improves oxygenation of the blood. Movement also improves overall circulation. When the freshly oxygenated blood gets to the areas that are inflamed, it helps to decrease that inflammation and revitalize those tissues, allowing for healing to occur.
Red light therapy is another great way to improve arthritis pain and decrease inflammation. Wherever mitochondria are present, red light can decrease inflammation. This is particularly evident in the tissues that comprise the joints, where arthritis tends to thrive most. Studies show that the combination of red light and near infrared light (what we use at Zen Penguin Wellness) can work as well as non-steroidal anti-inflammatory drugs (NSAIDS) to relieve arthritis pain.
There are also alternative treatments available that can greatly improve arthritis pain and decrease overall inflammation. Obviously East Asian Medicine can help. A combination of acupuncture and Chinese herbal formulas can be used to treat all forms of arthritis at all stages. Herbal formulas also have a long history of being used in the treatment of pain conditions. There are many Chinese herbs that have anti-inflammatory and analgesic (pain killing) properties. By using Chinese herbal formulas, which come from nature, you can eliminate the side effects associated with pharmaceutical level anti-inflammatory medications.
A meta analysis of ten randomized controlled trials on the use of acupuncture for arthritis of the knees concluded that acupuncture is an effective treatment for pain and physical dysfunction associated with arthritis of the knee. Another study concluded that manual and electroacupuncture cause significant improvement in the symptoms of arthritis of the knee, either on its own or as an adjunct therapy, with no loss of benefit after one month.
As you can see, there are many things that can be done to help combat arthritis and keep it at bay. If you or someone you love is dealing with arthritis, please share this post. Help is just a phone call away.