Arthritis - fünf Schritte um natürlich gegenzuwirken

Wir haben die wichtigsten Schritte zusammengefasst , die Sie hinsichtlich möglicher Ernährungsumstellung tun können, um Ihre Gelenke zu auf natürlich Weise zu unterstützen, Schmerzen zu reduzieren, den Schaden zu verlangsamen und so Ihre Gesundheit im Allgemeinen zu verbessern. Diverse andere Themen sind zu beachten ohne Teil dieser Zusammenfassung zu sein, wie z.B. Schlaf & Energiehaushalt, psychologische Aspekte, Umwelteinflüsse, Stress u.v.m.

Lesen Sie mehr zu dazu, sowie Tips hinsichtlich natürlicher Lösungen, (insbesondere durch Ernährungsumstellung sowie spezifischen natürlichen Nahrungsergänzungsmitteln)  in englischer Sprache von unserem Partner BioCare. Continue reading in english from our partners BioCare:

Arthritis is an umbrella term for different conditions, which cause inflammation of the joints, leading to pain, swelling, stiffness and reduced mobility. They include osteoarthritis, rheumatoid arthritis and gout. Osteoarthritis is by far the most common type. In 2013, for example, over 8 million people were treated for osteoarthritis.[i] On the other hand, rheumatoid arthritis is an auto-immune condition, in which your immune system attacks your joints. It is much rarer, although, like most other auto-immune conditions, the numbers of cases are on the rise.

Most types of arthritis share common characteristics: chronic inflammation, free radical damage and progressive destruction of joint tissue.

We’ve summarised the most important things you can do from a nutritional perspective to support your joints, reduce pain, slow down the damage, and so improve your health in general.

1. CLEAN UP YOUR DIET

Focus on real, un-processed ingredients, especially vegetables and good sources of protein, such as organic and free-range meat and wild fish. Aim for 7 portions of vegetables a day, ideally of different colours to provide a range of nutrients and antioxidants. Some people may also be sensitive or intolerant to a variety of foods, which can aggravate their arthritis. If you have rheumatoid arthritis in particular, it is commonly advised to avoid gluten (in particular wheat) containing foods, as well as dairy. In addition, dietary lectins (found in grains and legumes) have been implicated in the damage to the gut wall observed in those with rheumatoid arthritis.[ii] Some people also react to solanine from nightshade vegetables (tomatoes, peppers, potatoes, aubergines and chilli). Although the evidence seems to be anecdotal, many people report improvement of symptoms after following a nightshade-free diet.

2. SUPPORT JOINT REPAIR

Cartilage is composed of specialised cells called chondrocytes, which produce and maintain the cartilaginous matrix. This consists mainly of collagen and specialised molecules called proteoglycans and glycosaminoglycans (GAGs), e.g. glucosamine, chondroitin and hyaluronic acid. Joint degradation is characterised by inadequate GAG, proteoglycan and collagen synthesis to renew tissue in the face of degradation caused by physical stress, trauma, autoimminuty or ageing. Glucosamine can repair ligament, tendon or cartilage tissue. Glucosamine hydrochloride at 1500mg shows improvement of pain in people with rheumatoid arthritis,[iii] while chondroitin sulphate increases cartilage volume,[iv] reduces pain,[v] duration of morning stiffness, and paracetamol use.[vi]

In one study, chondroitin in combination with glucosamine reduced OA symptoms of pain and stiffness from the second week of use.[vii] MSM is a source of sulphur, and involved in pain control and tissue building. Excellent results have been reported for pain relief in those with arthritis who took MSM.[viii] MSM in combination with glucosamine showed even better efficacy in reducing pain and swelling, and function than individual agents.[ix]

3. REDUCE INFLAMMATION

Inflammation is what causes pain and swelling and if it’s chronic, it can significantly propagate joint degradation and inhibit natural healing processes. To reduce inflammation, include plenty of anti-inflammatory foods in your diet. These include; oily fish (mackerel, sardines, wild salmon), which contain high level of omega 3 fats EPA and DHA, herbs and spices; especially turmeric, ginger, cinnamon, rosemary, sage and fruit and vegetables; particularly green leafy and cruciferous vegetables and berries.

Supplementation with omega 3 fish oils can significantly reduce the production of inflammatory molecules in the body[x] and has been shown to reduce joint stiffness[xi] and pain.[xii] Fish oil also increases collagen synthesis.[xiii]

Plant chemicals such as curcumin from turmeric[xiv] or proanthocyanadins from pine bark[xv] also have potent anti-inflammatory properties. Curcumin can provide substantial relief from the joint inflammation and pain associated with RA[xvi] and OA.[xvii]

4. OPTIMISE YOUR VITAMIN D LEVELS

Low serum levels of vitamin D3 have been found inversely correlated with rheumatoid arthritis. Increased intake of vitamin D is associated with a lower risk of rheumatoid arthritis and significant clinical improvement, likely related to its immunomodulating potential.[xviii] Ideally check your levels and supplement accordingly with a well absorbed, emulsified form of vitamin D.

5. LOOK AFTER YOUR GUT

Impaired protein digestion due to low stomach acid or enzymes could increase the impact of dietary allergens (gluten, dairy) by increasing the likelihood of immune reactions.[xix] Beneficial bacteria, including Lactobacillus acidophilus[xx] and salivarius[xxi], can reduce inflammatory markers and balance the immune system. Increase your fibre intake to feed the beneficial bacteria in the gut. The best sources are onions, garlic, artichoke, leeks, cabbage and ground flax seeds.