OSTEOARTHRITIS
Description
Body System
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[32] Cordingley DM, Cornish SM. Omega-3 fatty acids for the management of osteoarthritis: A narrative review. Nutrients. 2022 Aug 16;14(16):3362.
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[34] Soeken KL, Lee WL, Bausell RB, Agelli M, Berman BM. Safety and efficacy of S-adenosylmethionine (SAMe) for osteoarthritis. J Fam Pract. 2002 May 1;51(5):425-30.
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[36] Alabajos-Cea A, Herrero-Manley L, Suso-Martí L, Viosca-Herrero E, Cuenca-Martínez F, Varangot-Reille C, Blanco-Díaz M, Calatayud J, Casaña J. The role of vitamin D in early knee osteoarthritis and its relationship with their physical and psychological status. Nutrients. 2021 Nov 12;13(11):4035.
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[38] Racu MV, Scorei IR, Pinzaru I. The role of boron in the functioning of the osteoarticular system. The Moldovan Medical Journal. 2021;64(5):76-80.
[39] Travers RL, Rennie GC, Newnham RE. Boron and arthritis: the results of a double-blind pilot study. Journal of Nutritional Medicine. 1990 Jan 1;1(2):127-32.
[40] Kimmatkar N, Thawani V, Hingorani L, Khiyani R. Efficacy and tolerability of Boswellia serrata extract in treatment of osteoarthritis of knee–a randomized double blind placebo controlled trial. Phytomedicine. 2003 Jan 1;10(1):3-7.
[41] Majeed M, Majeed S, Narayanan NK, Nagabhushanam K. A pilot, randomized, double‐blind, placebo‐controlled trial to assess the safety and efficacy of a novel Boswellia serrata extract in the management of osteoarthritis of the knee. Phytotherapy Research. 2019 May;33(5):1457-68.
[42] Henrotin Y, Priem F, Mobasheri A. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. Springerplus. 2013 Dec;2:1-9.
[43] Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis. Drug design, development and therapy. 2016 Sep 20:3029-42.
[44] Zhang Z, Leong DJ, Xu L, He Z, Wang A, Navati M, Kim SJ, Hirsh DM, Hardin JA, Cobelli NJ, Friedman JM. Curcumin slows osteoarthritis progression and relieves osteoarthritis-associated pain symptoms in a post-traumatic osteoarthritis mouse model. Arthritis research & therapy. 2016 Dec;18:1-2.
[45] Altman R, Marcussen KC. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis & Rheumatism. 2001 Nov;44(11):2531-8.
[46] Bartels EM, Folmer VN, Bliddal H, Altman RD, Juhl C, Tarp S, Zhang W, Christensen R. Efficacy and safety of ginger in osteoarthritis patients: a meta-analysis of randomized placebo-controlled trials. Osteoarthritis and cartilage. 2015 Jan 1;23(1):13-21.
[47] Mozaffari-Khosravi H, Naderi Z, Dehghan A, Nadjarzadeh A, Fallah Huseini H. Effect of ginger supplementation on proinflammatory cytokines in older patients with osteoarthritis: outcomes of a randomized controlled clinical trial. Journal of nutrition in gerontology and geriatrics. 2016 Jul 2;35(3):209-18.
[48] Christensen R, Bartels EM, Altman RD, Astrup A, Bliddal H. Does the hip powder of Rosa canina (rosehip) reduce pain in osteoarthritis patients?–a meta-analysis of randomized controlled trials. Osteoarthritis and Cartilage. 2008 Sep 1;16(9):965-72.
[49] Gruenwald J, Uebelhack R, Moré MI. Rosa canina–Rose hip pharmacological ingredients and molecular mechanics counteracting osteoarthritis–A systematic review. Phytomedicine. 2019 Jul 1;60:152958.
[50] Shirgaokar SN, Dani P. A Study to Assess the Effectiveness of Eucalyptus Oil on Knee Pain among Osteoarthritis Patients in Selected Areas of Sangli, Miraj and Kupwad Corporation. SCOPUS IJPHRD CITATION SCORE. 2019 Jul;10(7):267.
[51] Iqbal U, Malik A, Sial NT, Uttra AM, Rehman MF, Mehmood MH. Molecular insights of Eucalyptol (1, 8-Cineole) as an anti-arthritic agent: in vivo and in silico analysis of IL-17, IL-10, NF-κB, 5-LOX and COX-2. Inflammopharmacology. 2024 Apr 22:1-9.
[52] Nimkar P, Gawaie S, Vivek V, Deshmukh P, Gawande V. Effectiveness Of Hot Water Application With Epsom Salt To Reduce Knee Joint Pain In Osteoarthritis Among Women Residing In Selected Urban Community Of Maharashtra State. European Journal of Molecular and Clinical Medicine. 2021 Jan 1;8(1):243-54.
[53] Santosa A, Ratri R, Isnaini N, Astuti IY. Formulation and evaluation of Epsom salt-based gel to reduce osteoarthritis pain. Journal of Drug Delivery and Therapeutics. 2023 Jun 15;13(6):112-7.
[54] Rajasekharan R, Dinesh S, Shetty P. Effect of Warm Epsom Salt Pack over Knee Osteoarthritis-A Randomized Controlled Trial. Journal of Complementary and Alternative Medical Research. 2021 Sep 17;16(3):7-15.
[55] Pinto AC, Nunes RD, Carvalho WV, Girão VC, Rocha FA. Systemic and local antiinflammatory effect of magnesium chloride in experimental arthritis. Advances in Rheumatology. 2024 Feb 26;64:6.
[56] Shmagel A, Onizuka N, Langsetmo L, Vo T, Foley R, Ensrud K, Valen P. Low magnesium intake is associated with increased knee pain in subjects with radiographic knee osteoarthritis: data from the Osteoarthritis Initiative. Osteoarthritis and cartilage. 2018 May 1;26(5):651-8.
[57] Zheng Z, Luo H, Xu W, Shi L, Wang F, Qiu Y, Wang L, Xu Y, Sun C, Xue Q. Association between elevated magnesium intake and reduced risk of recurrent falls and frailty in osteoarthritis: data from the osteoarthritis initiative. The Journal of nutrition, health and aging. 2023 Sep 1;27(9):775-84.
[58] Chin KY, Pang KL. Therapeutic effects of olive and its derivatives on osteoarthritis: From bench to bedside. Nutrients. 2017 Sep 26;9(10):1060.
[59] Musumeci G, Trovato FM, Pichler K, Weinberg AM, Loreto C, Castrogiovanni P. Extra-virgin olive oil diet and mild physical activity prevent cartilage degeneration in an osteoarthritis model: an in vivo and in vitro study on lubricin expression. The Journal of nutritional biochemistry. 2013 Dec 1;24(12):2064-75.
[60] Al Malty AM, Hamed S, AbuTariah H, Jebril M. The effect of topical application of extra virgin olive oil on alleviating knee pain in patients with knee osteoarthritis: A Pilot Study. Indian Journal of Physiotherapy and Occupational therapy. 2013 Jul 1;7(3):6.
[61] Ezzo J, Hadhazy V, Birch S, Lao L, Kaplan G, Hochberg M, Berman B. Acupuncture for osteoarthritis of the knee: a systematic review. Arthritis & rheumatism. 2001 Apr;44(4):819-25.
[62] Witt C, Brinkhaus B, Jena S, Linde K, Streng A, Wagenpfeil S, Hummelsberger J, Walther HU, Melchart D, Willich SN. Acupuncture in patients with osteoarthritis of the knee: a randomised trial. The Lancet. 2005 Jul 9;366(9480):136-43.
[63] Ye J, Cai S, Zhong W, Cai S, Zheng Q. Effects of tai chi for patients with knee osteoarthritis: a systematic review. Journal of physical therapy science. 2014;26(7):1133-7.
[64] Wang C, Schmid CH, Hibberd PL, Kalish R, Roubenoff R, Rones R, McAlindon T. Tai Chi is effective in treating knee osteoarthritis: a randomized controlled trial. Arthritis Care & Research: Official Journal of the American College of Rheumatology. 2009 Nov 15;61(11):1545-53.
[65] Perlman AI, Sabina A, Williams AL, Njike VY, Katz DL. Massage therapy for osteoarthritis of the knee: a randomized controlled trial. Archives of internal medicine. 2006 Dec 11;166(22):2533-8.
[66] Field T. Knee osteoarthritis pain in the elderly can be reduced by massage therapy, yoga and tai chi: a review. Complementary therapies in clinical practice. 2016 Feb 1;22:87-92.
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1. Collagen: Collagen promotes cartilage formation and repair, which helps alleviate joint pain and improve mobility. By supporting joint structure and reducing stiffness, it enhances overall joint health and function.
2. Methylsulfonylmethane [MSM]: Methylsulfonylmethane (MSM) supports joint health by reducing inflammation, alleviating pain, and improving mobility. Its powerful anti-inflammatory and antioxidant properties protect joints, making them more flexible and comfortable.
3. Glucosamine: Glucosamine promotes cartilage repair and protects joint tissue, improving mobility and relieving mild to moderate joint pain. It actively supports joint function by helping maintain cartilage health and reducing inflammation.
4. Chondroitin: Chondroitin helps preserve cartilage integrity by preventing breakdown and supporting joint structure. It reduces inflammation, alleviates pain, and promotes long-term joint health, especially in weight-bearing joints like the knees.
5. Vitamin C: Vitamin C is essential for collagen synthesis, playing a vital role in maintaining joint tissue and bone health. It also helps prevent oxidative stress, contributing to joint protection and overall well-being.
6. Hyaluronic Acid: Hyaluronic acid enhances joint lubrication and supports cartilage regeneration, reducing stiffness and improving joint mobility. It protects cartilage from degradation, contributing to better joint flexibility and function.
7. Omega 3: Omega-3 fatty acids reduce inflammation in joints, alleviating pain and stiffness. By lowering inflammatory responses, they help improve joint function and may reduce the need for NSAIDs in long-term joint care.
8. S-Adenosylmethionine [SAM-e]: S-Adenosylmethionine (SAM-e) protects cartilage from degeneration while reducing inflammation and pain. Its ability to enhance joint function makes it an effective alternative to NSAIDs in managing joint discomfort.
9. Vitamin D: Vitamin D helps reduce joint pain and cartilage degeneration by supporting bone health. Supplementing with Vitamin D is especially beneficial for individuals with deficiencies, promoting overall joint strength and flexibility.
10. Boron: Boron supports joint flexibility and reduces pain by modulating inflammation and promoting healthy bone metabolism. It plays an important role in maintaining joint and bone health, particularly in reducing stiffness.
1. Boswellia Serrata Extract: Boswellia serrata’s potent anti-inflammatory properties help reduce joint pain and stiffness, improving mobility and physical function. Its ability to inhibit inflammatory enzymes makes it a valuable natural remedy for joint health.
2. Curcumin: Curcumin, the active compound in turmeric, inhibits inflammatory pathways and reduces pain, making it effective for joint health. Its antioxidant properties also help protect joints from further damage, providing long-term relief.
3. Ginger Extract: Ginger reduces joint inflammation by inhibiting prostaglandin production, which helps alleviate pain and stiffness. It provides natural relief from joint discomfort and supports overall mobility.
4. Rosehip Extract: Rosehip, rich in polyphenols and anthocyanins, has strong anti-inflammatory properties that improve joint mobility. By reducing pain and inflammation, it promotes better joint health and function.
5. Eucalyptus Essential Oil: Eucalyptus oil’s analgesic and anti-inflammatory effects relieve joint pain and reduce stiffness. Often used in massage therapy, it supports joint health by improving circulation and relaxing tight muscles.
6. Grape Seed Extract: Grape seed extract reduces joint inflammation by inhibiting matrix metalloproteinases (MMPs) and COX-2 enzymes, which are involved in cartilage breakdown. It also lowers oxidative stress in joint tissues, helping to decrease stiffness and support improved joint function.
1. Epsom Salts: Epsom salts deliver magnesium through the skin, helping to reduce joint pain and stiffness temporarily. This magnesium absorption alleviates inflammation and muscle tension around joints, providing soothing relief.
2. Magnesium Flakes: Magnesium flakes, containing bioavailable magnesium chloride, help reduce joint inflammation and stiffness when used topically. This mineral absorption supports joint mobility, easing muscle tension and enhancing flexibility.
3. Olive Oil: Olive oil, rich in oleocanthal and healthy fats, helps manage inflammation and pain in joints. Its powerful anti-inflammatory properties protect cartilage and promote long-term joint function and health.
1. Acupuncture: Acupuncture stimulates nerves and muscles to improve joint function by increasing blood flow and releasing natural pain-relieving chemicals. This therapy is particularly beneficial for improving mobility and reducing stiffness in joints.
2. Tai Chi: Tai chi enhances balance, flexibility, and joint function through slow, controlled movements. It reduces stiffness and promotes relaxation, making it an effective practice for joint health and mobility.
3. Massage Therapy: Massage therapy helps relieve joint pain by increasing circulation and relaxing tight muscles around affected areas. This improvement in blood flow promotes joint flexibility and reduces discomfort.
4. Yoga: Yoga improves joint flexibility and reduces stiffness through low-impact movements that strengthen and stretch muscles around joints. Regular practice helps enhance joint health and overall physical well-being.
5. Transcutaneous Electrical Nerve Stimulation [TENS]: Transcutaneous electrical nerve stimulation (TENS) reduces joint pain by sending electrical impulses through the skin to block pain signals. This therapy improves mobility and provides temporary relief from joint discomfort.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Symptoms & Signs
Causes
Aging, Injuries, Hormonal Imbalances, Inflammation, Obesity
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How Nutrients Function
Amino Acids: Amino acids serve as the building blocks of proteins, crucial for muscle growth and repair. Additionally, they play key roles in maintaining proper pH levels, storing nitrogen, synthesizing hormones, and facilitating enzymatic reactions.
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Fruit Extracts: Rich in antioxidants, vitamins, and fiber, fruit extracts offer numerous health benefits, including anti-inflammatory, anti-cancer, and immune-boosting properties. They also support digestive health and contribute to overall well-being.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
The dietary recommendations for osteoarthritis include:
a whole-foods-based diet consisting of fresh vegetables, fruits, meat, fish, legumes, whole grains, and healthy fats.
A low-carb and high-fiber diet is preferred since it allows for better control of blood sugar levels and improves insulin sensitivity.
anti-inflammatory foods, such as vegetables, fruits, fatty fish, turmeric, garlic, onions, etc. Inflammation can inhibit cartilage regeneration.
increased consumption of antioxidants, which are found in fresh vegetables and fruits.
foods rich in vitamin C. Vitamin C is yet another antioxidant that aids in collagen synthesis and repair.
foods containing vitamin D. Vitamin D deficiency is associated with a faster progression of the condition.
foods high in vitamin K. Vitamin K has protective effects against osteoarthritis.
Foods containing vitamins A, B6, and E aid in the maintenance of cartilage structure.
Foods containing zinc, copper, and boron. These minerals also aid in the synthesis of collagen.
bone broth, which is a good source of collagen and vitamins. It may reduce inflammation and pain.
stay hydrated. Drink quality mineral water and herbal teas.
Furthermore, try the following:
a low-impact exercise routine or yoga. It will keep your joints moving and maintain their function.
While exercising, wear good shoes and pick a padded surface [such as grass or rubber].
Apply heat to ease the pain. Take hot showers, use saunas, or bathe with Epsom salts for pain.
maintaining a healthy weight and blood glucose levels.
promote stress reduction by practicing mindfulness, meditation, and yoga.
spending time outside in the sun. Sun exposure is essential for boosting vitamin D levels.
get quality sleep. Sleep has regenerative effects on the body.
intermittent fasting, which helps manage inflammation.
Things To Avoid
Avoid the following foods for osteoarthritis:
processed, junk, and fast foods. They contain pro-inflammatory refined carbohydrates, sugar, trans fatty acids, and a range of food additives. They will make your pain worse.
Reduce your intake of starchy vegetables since they increase blood sugar.
refined carbohydrates. In addition to increasing inflammation, they also elevate blood glucose levels.
Sugar is also highly inflammatory. Additionally, it causes gut dysbiosis and fungal overgrowth, both of which aggravate osteoarthritis.
excessive consumption of foods rich in omega-6 fatty acids, such as vegetable oils [sunflower oil, safflower oil, peanut oil, corn oil, soy oil, etc.]
alcohol, which is inflammatory and high in carbohydrates.
foods containing AGEs, such as deep-fried products, grilled meats, mayonnaise, cheeses, etc.
Furthermore, avoid the following:
weight gain, becoming insulin resistant, and becoming diabetic.
sedentary lifestyle and lack of physical activity.
pain medication, if you can. Several studies pointed to the negative effects of NSAIDs on collagen synthesis.
chronic steress.
smoking-induced inflammation.
overexercising. It can cause additional pain and damage to arthritic joints.
social isolation. Social contacts promote better mental health.