Tissue Recovery |
Where Recommendations are Based on Scientific Evidence |
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All the explanations and recommendations are based on published research and clinical experiences. You can even click on the references and it will take you to the original abstracts.
If you don’t want to read the scientific explanations documenting why the recommendations are effective, click here on summary which lists an easy way to implement the information.
Anything that consistently activates the immune system can cause systemic inflammation.
Some of the reasons are chronic bacterial or viral infection, chronic allergies, and gastrointestinal dysfunction caused by food allergies, food sensitivities, pathogens or anti-inflammatory drugs.
Overweight and obesity also increases systemic inflammation (Lee YH, Pratley RE, 2005., Ramano M, et al. 2003., Rexrode KM, et al. 2003., Pannacciulli N, et al. 2001., Visser M, et al. 1999).
A major trigger of inflammation for many people is insulin resistance.
Insulin resistance triggers inflammatory cytokines and has shown to increase C-reactive protein (CRP), one of the inflammatory markers (Clifton PM, 2003., Lee WY, et al. 2004., Wannamethee SG, et al. 2005).
Eating high glycemic index foods, such as foods that elevate the blood sugar high, and not getting enough physical activity make the tissue less sensitive to insulin. The insulin is then not able to transfer the blood sugar into the cells as efficiently as it used to. This is called insulin resistance. There are different degrees of insulin resistance and it develops gradually. Severe insulin resistance leads to type 2 diabetes.
We know that pentosidine, an advanced glycation end product, contribute to the disease process of osteoarthritis and increased pentosidine levels were detected in patients with osteoarthritis (Senolt L, et al. 2005). Advanced glycation end products are produced when glucose (sugar) reacts with protein causing tissue destruction as in insulin resistance. Advanced glycation end products decrease the proteoglycan synthesis (building material for cartilage) and reduce the maintenance and repair capacity of the cartilage (DeGroot J, et al. 2001).
Glycation contributes to stiffer and more brittle cartilage with advancing age (Verzijl N, et al. 2001).
We know that extracellular superoxide dismutase (SOD) is the major scavenger of free radicals in cartilage and it is decreased in people with osteoarthritis (Regan E, et al. 2005). Inadequate control of free radicals plays a role in the disease process of osteoarthritis.
We know that science has documented that increased bone formation may protect against cartilage loss (Wang Y, et al. 2005).
Follow a low glycemic index diet, high in nutrients with the right ratio of omega 3 to 6 fatty acids. This will help reduce inflammation, increase insulin sensitivity and subsequently help reduce pain and increase your energy.
Research has documented that immune responses to food, food allergies will increase inflammatory markers like CRP, TNF-alpha and erythrocyte sedimentation rate (Karatay S, et al. 2004, Hvatum M, et al. 2006, Hafstrom I, et al. 2001). The same research shows that these inflammatory markers and pain decrease when avoiding the allergy triggering foods. When patients with rheumatoid arthritis were put on a fast followed by a vegetarian diet, they showed significant improvement in number of swollen joints, pain score, duration of morning stiffness, grip strength, erythrocyte sedimentation rate (an inflammatory marker), C-reactive protein (an inflammatory marker), white blood cell count and a health assessment questionnaire score (Kjeldsen-Kragh J, et al. 1991., Muller H, et al. 2001).
While it is not necessary to be a vegetarian it is important to follow a low glycemic index, high nutrient food plan, eliminating certain foods commonly triggering immune responses (allergies). In the book “Effective Nutrition for Effective Healing” you will find explanations and recommendations with references to the research. The book also includes a lot of easy to make recipes, click here.
It is also important to support the joint cartilage and other connective tissue with the right nutrients.
Joint cartilage is made up of cells called chondrocytes, which are surrounded by extracellular matrix. The matrix is made up of collagen and proteoglycan. Synovial fluid provides lubrication of the joint. One of the constituent of synovial fluid is lubricin, which is also made up of proteoglycan.
Glucosamine sulfate has been documented to also inhibit the production and enzymatic activity of matrix-degrading MMP-3 in chondrocytes from osteoarthritic cartilage. This provides a mechanism to support clinical observation suggesting glucosamine sulfate may have a beneficial effect in prevention of cartilage loss in some patients with osteoarthritis (Dodge GR, Jimenez SA, 2003).
Numerous studies have shown glucosamine sulfate to be safe and effective in decreasing osteoarthritic pain, and two studies in which participants took 1500 mg of glucosamine sulfate per day for 3 years revealed that further cartilage degeneration stopped in the treatment group, while the control group experienced further degeneration (Reginster JY, et al. 2001, Pavelka K, et al. 2002).
It is important to protect the joints from free radical damage. Patients with osteoarthritis had approximately a 4 fold lower level of extracellular SOD (superoxide dismutase), the body’s own antioxidant enzymes, a constituent of cartilage (Regan E, et al. 2005). Zinc, copper and manganese are necessary for the formation of SOD.
Research also shows that support of bone metabolism is important for cartilage integrity. Higher baseline serum osteocalcin a marker of bone metabolism has been found to be associated with a decreased rate of cartilage loss (Wang Y, et al. 2005).
Calcium, magnesium, zinc, copper, manganese and vitamin D are important for bone formation (Elders PJ, et al. 1994, Weaver CM, et al. 1995, Dimai HP, et al. 1998, Strause L, et al. 1994, Biscoff-Ferrari HA, et al. 2005).
Vitamin D is one of the most important vitamins and it also plays a role in arthritis. An increased risk for osteoarthritis of the hip and knee has been documented in people who had mid and low levels of vitamin D compared to those who had the highest level (Lane NE, et al. 1999, Bergink AP, et al. 2009).
For easy implementation of all these nutrients, click here.
The type of fat we eat is also important since fatty acids are incorporated into the cell membranes and are involved in the immune and inflammatory process.
Omega 6 fatty acids are involved in the production of arachidonic acid, a precursor of prostaglandins and leukotrienes which are inflammatory and pain producing agents.
Ingesting omega 3 fish oil results in a partial replacement of arachidonic acid in the cell membranes by EPA which is a component of omega 3 fat (Calder PC, 2003). This has a beneficial anti-inflammatory effect. In addition, omega 3 fatty acids have shown to inhibit the inflammatory cytokines IL-1 (interleukin-1), IL-2 (interleukin-2) and TNF-alpha (tumor necrosis factor-alpha) (Adam O, 2003, Kang JX, Weylandt KH. 2008, Rennie KL, et al. 2003)
The ingestion of omega 3 fatty acid supplements has consistently shown to reduce both the number of tender joints and morning stiffness in patients with rheumatoid arthritis (Kremer JM. 2000). A decreased synthesis of the proinflammatory eicosanoids prostaglandin E2 and leukotriene B4 has been documented after the inclusion of omega 3 fatty acids in the diet (James MJ, et al. 2000).
Healthy dietary habits should include omega 3 fatty acids. For easy implementation, click here.
There are also additional things you can do to reduce inflammation and pain if needed. There are several plant compounds that have shown to have an anti-inflammatory effect. One of the most effective and safe combination of plant derived compounds according to research are a mixture of rho iso-alpha acids from hops, rosemary leaf extract and oleanolic acid from olive leaf extract (Hall AJ, et al. 2008, Minich DM, et al. 2007, Hougee S, et al. 2006).
According to the research, a specific combination of these compounds reduced osteoarthritic pain and inhibited prostaglandin E2 effectively. Prostaglandin E2 is one of the major pain and inflammatory producing chemicals in the body.
For easy implementation, click here.
If you don’t want to read the scientific explanations documenting why the recommendations are effective, click here on summary which lists an easy way to implement the information.
Osteoarthritis
Science has not been able to explain all aspect of arthritis yet, but we know that systemic low grade inflammation increases joint pain (Fernandes EM, et al, 2007). The inflammatory mediators matrix metalloproteinases (MMPs) promote joint pain by increasing prostaglandin E2, a major pain producing prostaglandin triggered by an increase of the COX2 enzymes. Low grade systemic inflammation may not have any visible signs like a swollen joint, but contributes to pain and tissue degeneration, interfering with healing and normal function. It is a risk factor for most chronic diseases and one way to detect systemic inflammation is by testing the level of C-reactive protein (CRP) one of the inflammatory markers (Haheim LL, et al, 2009). Patients with osteoarthritis and higher levels of highly sensitive C-reactive protein (hs-CRP) experienced more severe pain when compared with patients having lower levels of hs-CRP (Sturmer T, et al, 2004). Causes of systemic inflammation
Anything that consistently activates the immune system can cause systemic inflammation.
Some of the reasons are chronic bacterial or viral infection, chronic allergies, and gastrointestinal dysfunction caused by food allergies, food sensitivities, pathogens or anti-inflammatory drugs.
Overweight and obesity also increases systemic inflammation (Lee YH, Pratley RE, 2005., Ramano M, et al. 2003., Rexrode KM, et al. 2003., Pannacciulli N, et al. 2001., Visser M, et al. 1999).
A major trigger of inflammation for many people is insulin resistance.
Insulin resistance triggers inflammatory cytokines and has shown to increase C-reactive protein (CRP), one of the inflammatory markers (Clifton PM, 2003., Lee WY, et al. 2004., Wannamethee SG, et al. 2005).
Eating high glycemic index foods, such as foods that elevate the blood sugar high, and not getting enough physical activity make the tissue less sensitive to insulin. The insulin is then not able to transfer the blood sugar into the cells as efficiently as it used to. This is called insulin resistance. There are different degrees of insulin resistance and it develops gradually. Severe insulin resistance leads to type 2 diabetes.
We know that pentosidine, an advanced glycation end product, contribute to the disease process of osteoarthritis and increased pentosidine levels were detected in patients with osteoarthritis (Senolt L, et al. 2005). Advanced glycation end products are produced when glucose (sugar) reacts with protein causing tissue destruction as in insulin resistance. Advanced glycation end products decrease the proteoglycan synthesis (building material for cartilage) and reduce the maintenance and repair capacity of the cartilage (DeGroot J, et al. 2001).
Glycation contributes to stiffer and more brittle cartilage with advancing age (Verzijl N, et al. 2001).
We know that extracellular superoxide dismutase (SOD) is the major scavenger of free radicals in cartilage and it is decreased in people with osteoarthritis (Regan E, et al. 2005). Inadequate control of free radicals plays a role in the disease process of osteoarthritis.
We know that science has documented that increased bone formation may protect against cartilage loss (Wang Y, et al. 2005).
Recommendations
The following describes a sensible and effective approach to support joint health and decrease pain and dysfunction if you are uncomfortable and have some degenerative changes. These suggestions also make sense if you like to do what you can to avoid joint dysfunction and pain in the future.Follow a low glycemic index diet, high in nutrients with the right ratio of omega 3 to 6 fatty acids. This will help reduce inflammation, increase insulin sensitivity and subsequently help reduce pain and increase your energy.
Research has documented that immune responses to food, food allergies will increase inflammatory markers like CRP, TNF-alpha and erythrocyte sedimentation rate (Karatay S, et al. 2004, Hvatum M, et al. 2006, Hafstrom I, et al. 2001). The same research shows that these inflammatory markers and pain decrease when avoiding the allergy triggering foods. When patients with rheumatoid arthritis were put on a fast followed by a vegetarian diet, they showed significant improvement in number of swollen joints, pain score, duration of morning stiffness, grip strength, erythrocyte sedimentation rate (an inflammatory marker), C-reactive protein (an inflammatory marker), white blood cell count and a health assessment questionnaire score (Kjeldsen-Kragh J, et al. 1991., Muller H, et al. 2001).
While it is not necessary to be a vegetarian it is important to follow a low glycemic index, high nutrient food plan, eliminating certain foods commonly triggering immune responses (allergies). In the book “Effective Nutrition for Effective Healing” you will find explanations and recommendations with references to the research. The book also includes a lot of easy to make recipes, click here.
It is also important to support the joint cartilage and other connective tissue with the right nutrients.
Joint cartilage is made up of cells called chondrocytes, which are surrounded by extracellular matrix. The matrix is made up of collagen and proteoglycan. Synovial fluid provides lubrication of the joint. One of the constituent of synovial fluid is lubricin, which is also made up of proteoglycan.
Glucosamine sulfate
Glucosamine sulfate has shown to cause a significant stimulation of proteoglycan production by chondrocytes from human osteoarthritic cartilage (Bassleer C, et al. 1998). Glucosamine sulfate has been documented to also inhibit the production and enzymatic activity of matrix-degrading MMP-3 in chondrocytes from osteoarthritic cartilage. This provides a mechanism to support clinical observation suggesting glucosamine sulfate may have a beneficial effect in prevention of cartilage loss in some patients with osteoarthritis (Dodge GR, Jimenez SA, 2003).
Numerous studies have shown glucosamine sulfate to be safe and effective in decreasing osteoarthritic pain, and two studies in which participants took 1500 mg of glucosamine sulfate per day for 3 years revealed that further cartilage degeneration stopped in the treatment group, while the control group experienced further degeneration (Reginster JY, et al. 2001, Pavelka K, et al. 2002).
Free Radicals
It is important to protect the joints from free radical damage. Patients with osteoarthritis had approximately a 4 fold lower level of extracellular SOD (superoxide dismutase), the body’s own antioxidant enzymes, a constituent of cartilage (Regan E, et al. 2005). Zinc, copper and manganese are necessary for the formation of SOD.
Bone metabolism
Research also shows that support of bone metabolism is important for cartilage integrity. Higher baseline serum osteocalcin a marker of bone metabolism has been found to be associated with a decreased rate of cartilage loss (Wang Y, et al. 2005).
Calcium, magnesium, zinc, copper, manganese and vitamin D are important for bone formation (Elders PJ, et al. 1994, Weaver CM, et al. 1995, Dimai HP, et al. 1998, Strause L, et al. 1994, Biscoff-Ferrari HA, et al. 2005).
Vitamin D is one of the most important vitamins and it also plays a role in arthritis. An increased risk for osteoarthritis of the hip and knee has been documented in people who had mid and low levels of vitamin D compared to those who had the highest level (Lane NE, et al. 1999, Bergink AP, et al. 2009).
For easy implementation of all these nutrients, click here.
Fat as an anti-inflammatory
The type of fat we eat is also important since fatty acids are incorporated into the cell membranes and are involved in the immune and inflammatory process.
Omega 6 fatty acids are involved in the production of arachidonic acid, a precursor of prostaglandins and leukotrienes which are inflammatory and pain producing agents.
Ingesting omega 3 fish oil results in a partial replacement of arachidonic acid in the cell membranes by EPA which is a component of omega 3 fat (Calder PC, 2003). This has a beneficial anti-inflammatory effect. In addition, omega 3 fatty acids have shown to inhibit the inflammatory cytokines IL-1 (interleukin-1), IL-2 (interleukin-2) and TNF-alpha (tumor necrosis factor-alpha) (Adam O, 2003, Kang JX, Weylandt KH. 2008, Rennie KL, et al. 2003)
The ingestion of omega 3 fatty acid supplements has consistently shown to reduce both the number of tender joints and morning stiffness in patients with rheumatoid arthritis (Kremer JM. 2000). A decreased synthesis of the proinflammatory eicosanoids prostaglandin E2 and leukotriene B4 has been documented after the inclusion of omega 3 fatty acids in the diet (James MJ, et al. 2000).
Healthy dietary habits should include omega 3 fatty acids. For easy implementation, click here.
Additional inhibition of inflammation
There are also additional things you can do to reduce inflammation and pain if needed. There are several plant compounds that have shown to have an anti-inflammatory effect. One of the most effective and safe combination of plant derived compounds according to research are a mixture of rho iso-alpha acids from hops, rosemary leaf extract and oleanolic acid from olive leaf extract (Hall AJ, et al. 2008, Minich DM, et al. 2007, Hougee S, et al. 2006).
According to the research, a specific combination of these compounds reduced osteoarthritic pain and inhibited prostaglandin E2 effectively. Prostaglandin E2 is one of the major pain and inflammatory producing chemicals in the body.
For easy implementation, click here.
Summary
Osteoarthritis
Follow the dietary recommendations in the book “Effective Nutrition for Effective Healing.”
Be strict for 4 weeks for best results.
BMJ – Take 4 tablets twice daily.
The BMJ is the most important formula for support of the musculoskeletal system and should be your first choice.Better Fish Oil – Take 2 capsules twice daily.
ComFol – Take 1 tablet 3 times daily.
Take all supplements with food.
Rheumatoid arthritis
Follow the dietary recommendations in the book “Effective Nutrition for Effective Healing.”
Be strict for 4 weeks for best results.
BMJ – Take 4 tablets twice daily.
The BMJ is the most important formula for support of the musculoskeletal system and should be your first choice.Better Fish Oil – Take 2 capsules twice daily.
ComFol EX – Take 1 capsule twice daily.
Take all supplements with food.
References:
Clifton PM. Diet and C-reactive protein. Curr Atheroscler Rep. 2003 Nov;5(6):431-6.
The information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The information and products on this website are not intended to diagnose, treat, cure or prevent any disease.