When people refer to having ‘arthritis’, they usually mean ‘osteoarthritis, ‘ which is essentially degenerated joint disease in which internal joint surfaces have become worn out, inflamed, and painful.

An estimated 10 million people in the UK suffer from osteoarthritis, with around 350,000 people diagnosed each year. Knees and hips are the most commonly affected joints, as they are the most prone to ‘wear and tear’, but it can affect any joint and multiple joints simultaneously, including the spine.

In this blog post, I will look at what causes OA and how you can protect your joints by addressing your alignment and nutrition. I aim to help you better manage your symptoms of joint pain and prevent unnecessary problems in your later years.

How Misalignment Predisposes Joints to Osteoarthritis

Misalignment and mechanical stress play crucial roles in the development of osteoarthritis. Your joints work best when the bones that make them up are in their optimal positions. Just like if the tracking is off on your car tyres, they will wear out faster and unevenly; a similar issue occurs with biological joints.

Misalignments can occur in any or all bones of the body. If spinal vertebrae get misaligned, the resulting poor posture can create uneven pressure on the vertebral joints, causing excessive wear on the cartilage or discs that cushion them. Over years of use, this wear and tear can lead to the deterioration of the cartilage and the exposure of underlying bone. As a result, the affected joints may become inflamed, causing pain, stiffness, and reduced mobility. If it progresses far enough, you can end up with bone-on-bone arthritis, which tends to be very painful.

While joints are generally resilient and capable of withstanding significant stress, they have a finite capacity before deterioration. Consider the lifecycle of a joint: a well-aligned, healthy joint might be designed to endure 10 million duty cycles (hypothetical number) before experiencing wear. However, misaligning the bones above and below the joint introduces uneven loading, where a single cycle of movement could be equivalent to 10 duty cycles due to added stress on the tissues. This effectively reduces the joint’s lifespan by a factor of ten, leading to premature signs of wear and tear. Such misalignment can manifest at a younger age than expected, emphasising the critical role of proper joint mechanics in preserving joint health.

The image below shows an example of a lumbar spine that has lived life out of alignment, and as a result, we can see that the discs between the vertebrae are wearing out much faster than in other regions of the spine where the alignment between the bones is better. The centre of the vertebrae should all pass through the green line, and we can see that they don’t because this person has misalignments that have resulted in scoliosis. The yellow circles show the ‘worn out’ discs due to the misalignment and the blue shows a healthier one in a region with better alignment.

The best way to correct and protect your alignment is to complete a program of correction using the ABC method of bodywork. ABC is so effective because it addresses the whole body structure and works with your body’s natural biomechanical functions to restore optimal alignment over time, potentially protecting your joints from unnecessary wear and tear. 

Osteoarthritis and its Chemical Pathways, How Good Nutrition Helps

Osteoarthritis involves intricate chemical pathways that contribute to inflammation, cartilage degradation, and oxidative stress within the joints. One of the key players in this process is matrix metalloproteinases (MMPs), enzymes responsible for breaking down collagen and other components of the extracellular matrix in joint tissues. Additionally, the inflammatory cascade exacerbates the damage, creating a cycle of joint degeneration.

Understanding these pathways provides insight into how nutrition can intervene to alleviate symptoms and support joint health. By targeting specific parts of these chemical processes, we can make informed dietary choices and incorporate supplements that aid in managing osteoarthritis.

Key Nutrients for Joint Health

Omega-3 Fatty Acids:

Omega-3 fatty acids, abundant in fish oil and flaxseed, have garnered attention for their anti-inflammatory properties. These essential fats can help reduce levels of inflammatory markers in the body, potentially reducing osteoarthritis-related inflammation. Consider including fatty fish like salmon, mackerel, and sardines or exploring omega-3 supplements to reap these benefits.

Antioxidants:

Oxidative stress is a contributing factor to joint damage in osteoarthritis. Antioxidants are crucial in neutralising free radicals, which can help protect joint tissues from oxidative damage. Berries, dark leafy greens, and vitamin C-rich fruits are excellent sources of antioxidants. Including these foods in your diet can contribute to overall joint health.

Vitamin D:

Vitamin D is crucial for bone health, and emerging evidence suggests its potential role in managing osteoarthritis. Sunlight exposure is a natural source of vitamin D, but it can also be obtained from fortified foods and supplements. Ensuring adequate vitamin D levels is essential for supporting overall joint function. Our key advice page has advice on dosage and supplement brands. 

Glucosamine and Chondroitin:

Glucosamine and chondroitin are popular supplements believed to support joint health by promoting the structure and function of cartilage. While research results are mixed, some studies suggest potential benefits, and I have found patients to experience relief by taking these supplements. It’s advisable to consult with a healthcare professional before incorporating these supplements into your routine.

Turmeric/Curcumin:

Turmeric and its active compound, curcumin, have gained attention for their anti-inflammatory properties. Studies suggest that curcumin may help alleviate symptoms of osteoarthritis by reducing inflammation and oxidative stress. Including turmeric in cooking or considering curcumin supplements could be beneficial.

Sugar and Cartilage Health:

Excessive sugar intake has been linked to various health concerns, and its impact extends to joint health, particularly cartilage. High sugar consumption triggers the production of advanced glycation end-products (AGEs), which can accumulate in joint tissues, including cartilage. AGEs can contribute to inflammation and oxidative stress, potentially accelerating cartilage degeneration in individuals with osteoarthritis. One of the most effective strategies to reduce chronic inflammation and prevent OA is stabilising your blood sugars using a low-sugar/carbohydrate diet and intermittent fasting. 

Collagen Powders and Joint Health:

Collagen, the most abundant protein in the body, plays a crucial role in the structure of various tissues, including cartilage. Collagen production naturally decreases as we age, potentially contributing to joint discomfort and reduced flexibility. This has led to the popularity of collagen supplements, particularly collagen powders, as a potential aid in promoting joint health.

How Collagen Powders Work:

Collagen powders typically contain hydrolysed collagen, which is collagen broken down into smaller, more easily absorbed particles. When ingested, these peptides are thought to be absorbed into the bloodstream and distributed to various tissues, including joints. Supplementing with collagen may help support the body’s natural ability to repair and maintain joint tissues, including cartilage, although more research is needed in this area. 

Summary

OA is a widespread problem in the modern world, mainly due to the cumulative effect of lifestyle stressors on your body structure. The most critical factor in preventing unneccesary, early or excessive wear and tear of your joints is your posture and alignment. Thankfully, it is now possible to restore optimal alignment using advanced manipulation correction methods like ABC.

Next is your nutritional support of the natural rest and recovery process. Improving your intake of the foods and supplements mentioned above and using a science-backed lifestyle wellness approach such as the one taught in the Wake Up Wellness Home Study program can ensure that your body can nourish, rebuild and maintain healthy joint structures.

Thank you for learning more about the importance of structural health and how we can help you achieve optimal well-being. If you’re ready to take the first step towards a pain-free life and improved posture, please get in touch with us. We offer comprehensive BioStructural assessments to identify the root cause of your pain or posture problems, and our experienced team will tailor a treatment program to meet your unique needs. Call us today at 02089414410 to schedule a consultation, or visit our website at www.spinecentral.co.uk/apply to apply directly. Let’s work together to help you feel your best!