"Oh, my aching joints!"

There's good reason why we hear this so often. Osteoarthritis, known as OA, is the most common musculoskeletal disease in the world. In the United States, 10% of adults with OA also enjoy a lower quality of daily living. It's a prevalent factor in work absences, temporary or permanent disability, hospital admissions, and use of pain-management drugs. While OA can develop in any joint, the knee is most typically affected. In order to manage osteoarthritis, it helps to have an understanding of its cause.

Causes & Symptoms of OA:

OA develops in response to a chronic inflammatory response. This causes progressive deterioration of the cartilage and narrowing of the joint space. The mechanical function of the entire joint, including adjacent bone and soft tissue (ligaments, muscles, and tendons), can become impaired. Factors that cause OA include:

• Joint injury
• Overuse related to sport, physical activity, or job conditions
• Obesity
• Age (over age 50)
• Smoking
• Lack of exercise or excessive exercise
• Diabetes
• Hormonal changes related to menopause

Symptoms of OA include pain, stiffness, and swelling in the joint. There may also be stiffness or cramping in the adjacent muscles.

6 Natural Ways to Manage Osteoarthritis

The main objective of treatment is symptom management - reducing pain and underlying inflammation - and preventing further deterioration of the joint. It has been commonly thought that OA is irreversible. However, advances in orthopedic treatments, regenerative medicine, nutritional science, physical therapy and related fields indicate that people can improve joint function and experience less pain. Treatments vary by person and often a combination of treatments are used. Below are a few therapy and nutritional options which may be helpful in reducing your symptoms.

Therapy Options:

• Contrast Therapy: Alternating hot and cold-pack treatment or alternating soaking in warm and cool-water baths can reduce stiffness, inflammation, and pain level. Soaking can also be done in mineral-infused water (aka balneotherapy). Another form of contrast therapy involves applying a warm compress to the joint for five minutes and then covering it with a thin, cold towel for ten minutes.
• Aquatic Therapy: Exercising in the water, including swimming and water aerobics, enhancing pain management, mobility, and increased sense of well-being.
• Muscle Strengthening: Strengthening the muscles and connective tissue around the affected joint helps improve strength and range of motion, and reduces pain and swelling. As a result, it can prevent further breakdown of the cartilage. An exercise program may include yoga, tai chi, or strength training. For best results, it should be designed by a physician or physical therapist who is knowledgeable about OA and your personal lifestyle goals.
• Massage Therapy: Research has found massage therapy can help improve quality of life in people living with OA. Patients in the study also were more relaxed and reported improved ability to do their every day tasks. Massage therapy can by covered by insurance depending on state licensing and insurance policies.

Lifestyle Options:

• Lifestyle Support: If you smoke, focus on reducing and ultimately quitting to help reduce the inflammatory load in your body. Eat a healthy diet consisting of whole grains, healthy fats, lean meat, poultry and fish. Make sure to include plenty of fresh fruits and veggies. Cutting out processed sugar can also help manage your osteoarthritis as it contributes to inflammation.
• Nutritional Supplements: One example, glucosamine is one of the most frequently used supplements worldwide due to its chondroprotective properties (ability to delay joint deterioration and narrowing). Another example is a natural anti-inflammatory such as curcumin which is a powerful anti-inflammatory compound. Always check with your physician before taking nutritional supplements due to possible allergies/negative reactions.

Conventional Medicine

Finally, conventional methods include orthopedic interventions such as the use of anti-inflammatory, muscle relaxant, and pain medicine. Keep in mind, some those medications may cause unwanted side effects (e.g. drowsiness or upset stomach). Joint lubrication injections of cortisone are common. Knee and hip joint replacement surgery can be life-changing for people who have tried other approaches, including holistic, and are still suffering.

Remember...

It's important to work with a holistic health professional to determine the best approach for you. Managing osteoarthritis can be tricky, especially if you aren't sure where to start. Naturopathic physicians (NDs) are uniquely educated and qualified to help you on your journey to a pain-free, healthy life. Reach out to your local ND today to learn more about your alternative health options. You can schedule a FREE 15-Minute consultation with Dr. Blandford located in Rockford, MI to see if her practice is right for you!

Citations

1) Salazar, J., Bello, L, Chavez, M. et al., "Glucosamine for Osteoarthritis: Biological Effects, Clinical Efficacy, and Safety on Glucose Metabolism." Hindawi Open Access (2014) Article ID 432463. Accessed 5 Aug 2020: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941227/

2) Gálvez I, Torres-Piles S, Ortega-Rincón E. "Balneotherapy, Immune System, and Stress Response: A Hormetic Strategy?" Int J Mol Sci. (2018) 19(6):1687. Published 2018 Jun 6. doi:10.3390/ijms19061687 Accessed 6 Aug 2020: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6032246/

3) Verhagen AP, Bierma-Zeinstra SM, Boers M, et al. "Balneotherapy for osteoarthritis." Cochrane Database Syst Rev. 2007;(4):CD006864. Published 2007 Oct 17. doi:10.1002/14651858.CD006864 Accessed 5 Aug 2020: https://pubmed.ncbi.nlm.nih.gov/17943920/

4) Dias, João Marcos et al. "Hydrotherapy improves pain and function in older women with knee osteoarthritis: a randomized controlled trial." Brazilian journal of physical therapy vol. 21,6 (2017): 449-456. doi:10.1016/j.bjpt.2017.06.012 Accessed 5 Aug 2020: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5693429/

5) Brøgger H, Risberg MA. "Efficacy of strength and aerobic exercise on patient-reported outcomes and structural changes in patients with knee osteoarthritis: study protocol for a randomized controlled trial." BMC Musculoskelet Disord. (2013) 14:266. Published 2013 Sep 12. doi:10.1186/1471-2474-14-266 Accessed 5 Aug: https://pubmed.ncbi.nlm.nih.gov/24028201/

6) Ali A, Rosenberger L, Weiss TR, Milak C, Perlman AI. Massage Therapy and Quality of Life in Osteoarthritis of the Knee: A Qualitative Study. Pain Med. 2017;18(6):1168-1175. doi:10.1093/pm/pnw217 Accessed 1 Feb: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279287/