Osteoarthritis: what kind of diet?

Rheumatism is a generic term for joint diseases. The most common of these are osteoarthritis and arthritis.

Over 12% of the Swiss population suffers from one or the other. The proportion rises to a third of the over-75s!

On average, women are 2 times more affected than men. They are even up to 7 times more affected in the over-75s! The disease is particularly rife from the age of 50 onwards, but prevention starts when you're young.

 

 

Osteoarthritis is a chronic, degenerative joint disease. It is characterized by wear and tear or destruction of the cartilage or the entire joint.

Painful and disabling, this disease is caused by factors linked to age, metabolism, overload or genetics.

Osteoarthritis or arthritis? What's the difference? Arthritis is a disease of the joint. of inflammatory origin. It is the inflammation itself that causes the damage to the joint. So we need to look for the roots of the problem in chronic inflammation. Osteoarthritis, on the other hand, is a condition mechanical. The joint is damaged by wear and tear and insufficient regeneration. This can lead to inflammation and pain, but they are not the cause of the disease.

 

Osteoarthritis therefore typically results from insufficient regeneration of cartilage or other joint tissues in relation to wear and tear, whatever the primary cause. Eventually, the joint is damaged, painful and no longer fulfils its function.

 

It is therefore essential to tackle osteoarthritis on 2 levels:

1. Limiting wear and tear
2. Promote regeneration

Act at the source of osteoarthritis

The main risk factors for osteoarthritis are as follows (in bold, those that can be directly influenced by nutrition):

Factors that can be influenced by nutrition

• Obesity
• Chronic inflammation
• Nutrient-poor diet
• Hormonal or metabolic disorders
• Insufficient vitamin D levels and sun exposure
• AGE accumulation (Advanced Glycation End-products - Advanced Glycation End-products)

Factors not influenced by nutrition

• Gender
• Aging
• Genetic predisposition
• Joint injuries
• Repeated overwork
• Congenital joint diseases

 

Coxadol - Osteoarthritis - Osteoarticular inflammation

 

While the use of anti-inflammatory drugs may offer temporary relief from the disease, the underlying causes are not treated and the condition will persist.

So it's time to get to the root of the problem. A good starting point is to reduce the above risk factors.

Obesity

Being overweight puts a permanent strain on joints, resulting in increased wear and tear. Moreover, obesity often leads to metabolic, inflammatory and hormonal disturbances. Weight loss should therefore be considered.

It is highly advisable to consult a specialist, as a poorly designed diet can cause further damage and result in failure. Don't hesitate to make an appointment with an experienced dietician or nutritionist.

Chronic inflammation

There are many different causes of chronic inflammation, and it's important to carry out a thorough check-up to identify the reasons. Regular consumption of foods with well-established anti-inflammatory properties is a good place to start.

Care should also be taken to maintain the omega 3 / omega 6 balance, which is crucial for promoting healthy inflammatory mechanisms. Reducing omega-6s is generally the best option. Their presence is usually far excessive in the modern diet.

This is mainly due to the high consumption of vegetable oils that are unbalanced in terms of polyunsaturated fatty acids.

 

Anti-inflammatory foods to include regularly	Sources too rich in omega 6 to be avoided / limited
Turmeric	Sunflower oil
Berries	Corn oil
Bone broth and collagen	Soybean oil
Parsley	Almonds
Coloured vegetables and fruit	Low-quality animal fats (grain-fed)

 

Bromelain from pineapple and curcumin from turmeric are particularly suitable for osteoarthritis.. It is worth considering supplementation with these two natural molecules.

AGE accumulation

Glycation is a chemical reaction that occurs when a monosaccharide, or sugar, "sticks" to a protein or lipid. This damages the molecule and alters its function, sometimes irreparably.

This is what you observe in the kitchen when you caramelize something. These chemical reactions are accelerated by increased temperature and sugar levels.

 

They don't just happen in the pan, but also in the body, particularly in the bloodstream, where the sugar absorbed - all too often in excess - during a meal wanders among the various proteins and lipid molecules in our plasma.

The cartilage in our joints is made up of different proteins. It is particularly sensitive to glycation damage. So you understand the importance of limiting the consumption of fast sugars. Sodas and meals with a high glycemic index should be avoided.

Glycemic index: Capacity of a food or meal to raise blood sugar levels (glycemia) when consumed.

Hormonal and metabolic disorders

The causes of these are very numerous, and it's up to a therapist to determine, via anamnesis and/or analyses, whether action needs to be taken in this area.

Nutrient-poor diet

Our bodies require many nutrients to function properly. Even slight deficiencies limit the body's ability to limit damage (oxidation, glycation, infection, etc.).

They also significantly reduce the regenerative capacity of our tissues. It is therefore essential to ensure a generous supply of nutrients, which is at the heart of the Nutrivore® diet.diet I recommend.

The critical nutrients for joint regeneration are as follows:

Critical nutrients	Best food sources
Vitamin D3	Animal fats from sun-exposed animals Cod liver oil
Vitamin K2	Cheeses Full-fat dairy products from grass-fed animals Natto
Glycine and/or collagen	Bone broth Small fish marinated with bones
Glycosaminoglycans	Bone broth
Calcium and magnesium	Dairy products Sprouted, fermented or pre-soaked cereals and pulses

 

Insufficient vitamin D levels and sun exposure

Vitamin D3 plays an essential role in connective tissue health and immune regulation. Recent studies point to the possibility of autoimmune factors in certain forms of osteoarthritis.

In any case, ensuring adequate levels of vitamin D3 is beneficial to many aspects of joint health. Expose yourself generously to the sun between April and October, and consume sources of vitamin D3 in the colder months. You'll find the best sources in the table above.

Between October and March, in the latitudes of Central Europe, the wavelength of the sun's rays is outside the range required for efficient synthesis of vitamin D3 by our skin cells.

To summarize

To be effective, the fight against osteoarthritis must have two facets: limiting wear and tear on the joint, and optimizing its regeneration. Nutritional factors play a crucial role here. People with osteoarthritis should consider dietary changes supported by targeted supplementation.

Article written by Christian Petten, ASCA-certified nutritionist at Nutrivore.

Sources

• https://ind.obsan.admin.ch/fr/indicator/monam/arthrose-arthrite-et-osteoporose-age-15
• Arthritis Foundation. (2015) Vitamin D may slow osteoarthritis progression - osteoarthritis.
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• Kresser, C. (2008) Vitamin K2: The Missing Nutrient
• "Vitamin K2 and the calcium paradox", book by Kate Rhéaume-Bleue, B.Sc., N.D.
• Progressive Health (2016) Bone Broth: A Secret Weapon for Arthritis?
• Giles, J. (2009) Ask the expert
• Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr. 2004;80(6, suppl):1678S-1688S.
• Webb AR, Kline L, Holick MF. Influence of season and latitude on the cutaneous synthesis of vitamin D3: exposure to winter sunlight in Boston and Edmonton will not promote vitamin D3 synthesis in human skin. J Clin Endocrinol Metab. 1988; 67(2):373-378.