What can I take or eat to help my joints/tendons? Part one:
This is a question we often get asked by patients, so we'd thought we'd try to provide some advice.
As I've now been a physio for 23-24 years (in the physio world this is an absolute eternity) - one of my fellow physio fossils who I originally studied with many many moons ago is a man in high places in all things arthritis and has completed his Doctorate in Osteoarthrosis management.
So time to call in a favour and get Dr Dan's help around pointing us in the right direction.
Now Dr Dan and I used to flat together along time ago with a couple of other mates (4 boys in total) and sometimes our summer BBQ's were just meat and garlic bread if our other flat mates got their way.
To be fair Dan and I were the only ones who bothered with salads.....the others....not so much (the parsley in the garlic bread was what they classified as greens......)
where is my tangent leading?
well, Dr Dan has pointed me to some latest research, and the pure meat isn't looking that great.....
disclaimer number 1: this research is based around rheumatoid and osteoarthritis which is not a lot of what we see in our clinic as our patient age range tends be be a little younger
however........and i’ll let you in on a little secret .....….. unfortunately, chances are- you'll all get to experience osteoarthritis at some stage in your life as you age, so it might be worth reading on.
disclaimer number 2: I'm not a nutritionist and can't see myself giving up a decent steak, but here's what the research is showing, and it kind of makes sense....
Plant-Based Diet for Joint Health?
Research from Amsterdam UMC
Recent research by Dirkjan van Schaardenburg, Wendy Walrabenstein, and Carlijn Wagenaar suggests that a plant-based diet might be as effective as painkillers and anti-inflammatories for alleviating symptoms of rheumatoid arthritis (RA) and osteoarthritis.
Understanding Rheumatic Conditions
Rheumatic conditions, including gout, osteoporosis, and osteoarthritis, affect over 2 million people in the Netherlands. Symptoms like pain, stiffness, and swelling often appear around menopause but can occur earlier. RA, an autoimmune disorder causing joint inflammation, affects more women than men. Lifestyle factors, including smoking and being overweight, can increase the risk and severity of these conditions.
The "Plants for Joints" Study
The "Plants for Joints" study, conducted at Reade in Amsterdam, explored the impact of a vegan diet combined with lifestyle changes like exercise, relaxation, and better sleep.
Participants with RA and osteoarthritis were split into two groups: one followed a vegan diet with lifestyle guidance, while the other maintained their usual habits. The results showed that the plant-based diet significantly reduced pain, stiffness, and improved physical function.
The Role of Fiber
The diet's effectiveness lies in its high fiber content, which promotes beneficial gut bacteria that produce anti-inflammatory compounds. A plant-based diet, rich in fruits, vegetables, legumes, and whole grains, can reduce chronic inflammation more effectively than a diet heavy in meat and saturated fats.
Practical Tips for a Plant-Based Diet
Fruits and Vegetables: Consume a variety in large quantities.
Legumes and Whole Grains: Base your diet on beans, chickpeas, lentils, oats, pasta, and bread for energy, fiber, and protein.
Nuts: Enjoy in moderation, ideally in salads.
Avoid Processed Foods: Steer clear of cookies, snacks, and pre-packaged foods with Nutri-Score B to D.
Limit Dairy and Meat: Keep consumption to a minimum.
Include Fatty Fish: Eat sardines, herring, or mackerel once or twice a week, or take a fish or algae oil supplement.
Reduce Added Sugars and Alcohol: Both contribute significantly to inflammation.
Conclusion
Adopting a plant-based diet, even partially, (as in this study) has been show to benefit joint health and reduce rheumatic symptoms. So by combining dietary changes with a holistic approach to lifestyle, it could help you can manage inflammation and improve your overall well-being.
So this was the research, I think it's merited, a lot of it makes sense, but as in any research, it has its flaws...
The plant based eating group along with diet changes this group also got advice, made lifestyle changes and received training on relaxation techniques and tools to help sleep quality.
Where as the other group just carried on without any of these other changes.
My question is if the other group also got advice, made lifestyle changes and received training on relaxation techniques and tools to help sleep quality would they too have had experienced the same improvement?
Food for thought.......
Upcoming in part 2: Supplements for Joint and Tendon Health: What the Latest Research Says
