Osteoarthritis – Don’t finish your life in a wheelchair – Part Two
February 12, 2015
Osteoarthritis – Don’t finish your life in a wheelchair – Part Two
Avoid foods that create inflammation
– Avoid over processed vegetable oils like safflower, sunflower, corn, cottonseed, sesame, peanut, soybean, and canola that contain a high amount of oxidized omega-6 fatty acid, known to be inflammatory. Also, keep in mind that corn, cottonseed, soybean and canola are genetically engineered crops. See: The importance of the ratio of omega-6/omega-3 essential fatty acids.
– Avoid trans fats in all its forms: Margarine, spreads, vegetable shortening, and partially hydrogenated vegetable oils.
– Avoid all processed sugar and grains: The worst are refined sugar, processed fructose (like high fructose corn syrup) and processed and refined grains. Check your fasting insulin level. If it is 3 or above, you need to absolutely reduce or eliminate processed sugar and grains until you optimize your insulin level. Insulin resistance this is a primary cause of chronic inflammation. I recommend you restrict your total fructose intake to no more than 25 grams per day. In case you are insulin or leptin resistant (high blood pressure, high cholesterol, heart disease, or are overweight), consider lowering that down to 15 grams/day until your insulin/leptin resistance has normalized.
– Some scientists claim that red meats can be the cause of inflammation. I personally believe that the large amounts of grains fed to commercially-raised animals contribute to their high content of omega-6 fatty acids. When cattle is grass-fed or pasture-raised, their meat’s fatty content is more balanced and contain more omega-3 beneficial fatty acids.
– The same goes for farm-raised fish fed inflammation-causing grains versus wild-caught fish feeding on plankton and krill loaded with omega-3 fatty acids. The important information to keep in mind here is that the quality of the protein is the most important factor in our diet.
– Avoid oxidized cholesterol: Such as cholesterol that has been overcooked like scrambled eggs.
– Avoid fried foods: Any foods cooked at high temperatures should be avoided, especially if cooked in highly processed vegetable oils such as canola, peanut, corn, and soy oils.
– Avoid trans fats in all its forms: Margarine, spreads, vegetable shortening, and partially hydrogenated vegetable oils.
– Avoid nightshades: Some people are sensitive to nightshades (Solanaceae). They contain certain alkaloids that some people are allergic to. If you are, avoid potatoes but not sweet potatoes or yams; tomatoes and tomatillos, kutjera, naranjilla fruit; tamarillo fruit; pepinos (a form of cucumber) but not regular cucumber; hot peppers (such as chili peppers, jalapenos, habaneros, chili-based spices, pimientos, red pepper, cayenne) and bell peppers, including cayenne, eggplant, goji berries (also called wolfberries), Cape gooseberries (or ground cherries – not tree cherries), and garden huckleberries (not regular huckleberries); Cocona (Solanum sessiliflorum); herbs like ashwagandha; and spices like paprika.
– Try to replace processed foods with fresh and whole, ideally organic foods, especially raw food. It should help you avoid most food-caused inflammation.
Once all these measures are taken, it’s time to turn to the queen of anti-inflammatory plants.
The anti-inflammatory plant which sets us aflame
The queen of anti-inflammatory plants is a plant native to the Kalahari Desert in Africa.
Its medicinal properties seem to have been discovered by various tribes of southern Africa who used it as a decoction to treat digestive problems, rheumatism, arthritis, and to reduce fever.
His name is harpagophytum or “devil’s claw”. [6] And as the name suggests, it “creates flames” against osteoarthritis.
Scientific studies have shown that it has the unique ability to reduce the level of the inflammation agents called cytokines [7]. A study published in 2003 showed a significant reduction of pain and symptoms of osteoarthritis in 75 patients treated with harpagophytum.
Pain was reduced by 25 to 45% while mobility increased accordingly. [8] Moreover, like omega-3 fatty acids, it inhibits the enzymes that digest our cartilage.
These unique properties make harpagophytum an essential tool for anyone suffering from osteoarthritis problems.
As effective as Vioxx, but without the side effects
There really is no reason to deprive our painful joints of harpagophytum, a plant that seems to have been created just for them.
Some readers may remember that the pharmaceutical industry invented, in the early 2000s, a new generation of painkillers, Coxib (Vioxx). They were hastily withdrawn from the market when it was found they caused heart disease. Nevertheless, Vioxx was really effective against arthritis pain.
Well, the same studies mentioned above have shown that harpagophytum is at least as effective as Coxib, but with far fewer side effects! [9]
What about the cartilage bricks chondrocytes no longer manufacture?
Once we have stopped the fire and turned off the inflammation, we may have won a battle, but we have not yet won the war against osteoarthritis.
The rest of the work still needs to be done: rebuilding our cartilage.
That would be impossible if we don’t add to our joints fresh “bricks” that our crazy chondrocytes are no longer willing to provide.
Surprise! We still have an incredible opportunity on this subject.
We can find natural substances today that are proven scientifically that when we ingest them, they find their way into the synovial fluid of joints, fully ready to enter your cartilage to be used to rebuild them. Thus these supplements can replace chondrocytes’ labor.
There are three of these natural substances available on the market. Here are your three “weapons” against osteoarthritis.
Weapon # 1 against osteoarthritis: this natural substance reconstructs damaged cartilage
Our weapon #1 against joint damages caused by osteoarthritis is called glucosamine sulfate.
It is found in nature in the shells of certain crustaceans caught on oceanic plateaus.
The discovery of glucosamine sulfate was a shock to the global scientific community. It helps to rebuild damaged cartilage and return its lubricating abilities to synovial fluid, a task thought impossible before.
But one after the other, studies have confirmed that glucosamine sulfate improves the symptoms of osteoarthritis. Its effects are felt after 2 to 6 weeks of treatment. In the long term also, it decreases osteoarthritis’ progression.
It’s a decisive advantage over NSAIDs which we have seen before, accelerate the progression of osteoarthritis. The bioavailability of glucosamine sulfate in our intestine is 90%, which means it is well assimilated by our body.
Dr. Veroli, a specialist in osteoarthritis, recommends 1500 mg per day of glucosamine sulfate in his books. According to him, the effect can be felt after only 2 weeks.
At this dose, in some studies, glucosamine can be more effective than paracetamol (acetaminophen) to relieve the symptoms of osteoarthritis, and always with no adverse effects.
So, it is recommended for people with joints pains to take glucosamine in the long term.
Two clinical studies conducted with people with knee osteoarthritis have shown that a daily intake of 1500 mg of glucosamine sulfate for 3 years blocks the progression of the disease. [9] [10]
It is therefore not surprising that the European League Against Rheumatism (EULAR) recommends the use of glucosamine sulfate as dietary supplements. [11]
Weapon #2: rebuild the cartilage matrix and hydration that ensures flexibility and flexibility
Your second natural weapon against osteoarthritis is chondroitin sulfate.
Chondroitin sulfate is a component of the cartilage matrix and helps with hydration which is an essential feature if you want your cartilage smooth and elastic. It also allows your joints to function without pain.
Chondroitin sulfate may offer an additional effect compared to glucosamine: its presence reduce the activity of an enzyme which destroys our cartilage, hyaluronidase enzyme.
But recent research indicates especially that chondroitin sulfate and glucosamine are complementary.
According to Jacqueline Lagacé, Quebec immunology specialist and former director of the research laboratory at the Medical Faculty of the University of Montreal:
“It is estimated that taking these two products together improves the condition of osteoarthritis in about 80% of cases.”
According to another scientist, “The glucosamine-chondroitin combination is relevant since the mechanisms of action of these two molecules are different and complementary.”
According to a recent international clinical study, “The Moves” study [12], conducted in 2014, the combined effects of chondroitin and glucosamine are comparable to those obtained with anti-inflammatory drugs – without the side effects.
Dr. Veroli recommends a chondroitin sulfate dose of 1200 mg per day. But it took about 4-8 weeks of treatment before the effects are felt, a little longer than glucosamine.
Please be aware: Glucosamine and chondroitin are not suitable for all patients.
It is generally believed that they are only effective for about 80% of the patients. So 1 in 5 people will not get the expected relief.
Weapon #3: reduce pain by 82%
But I saved the best for last: our weapon # 3 is a natural product which, in a double-blind study (the gold standard of scientific research), showed an 82% reduction of pain in osteoarthritis patients after 6 weeks.
I’m talking about Methylsulfonylmethane (MSM).
MSM is a product that enhances our natural production of chondroitin sulfate, glucosamine sulfate and hyaluronic acid, all substances that give elasticity to the joints.
According to MSM Guide:
“MSM is thought to deliver sulfur to the body in a useable way. Sulfur helps maintain the structure of connective tissue by forming cross-linkages through disulfide bonds, i.e., sulfur strengthens the tissues that make up the joint.”
A study published in 2011 demonstrates the effect of MSM in the case of patients suffering from osteoarthritis [13].
You should know that MSM levels in the body also drop sharply with age. It is therefore advisable for older people with osteoarthritis to take MSM as a nutritional supplement, especially since a clinical study showed that, in combination with glucosamine, results seem better than the products taken separately.
Non-toxic products that also have other benefits
Like the glucosamine sulfate and chondroitin sulfate, MSM is not toxic and does not show incompatibility with drugs. However, it must be taken daily over a prolonged period to provide all its benefits. It takes about 3 weeks for its effects to be felt.
It also offers other benefits in our body: it reduces allergy levels by blocking the receptors in the mucous membranes so that allergens can no longer lodge there. It also affects digestion positively, reducing diarrhea problems, constipation and hyper acidification.
MSM works in synergy with glucosamine sulfate: in a randomized double-blind clinical trial, 118 patients with osteoarthritis took either glucosamine or MSM, a combination of glucosamine and MSM, or a placebo. After 12 weeks of treatment, participants who were given both products at the same time have experienced the greatest decrease in pain index. [14]
How to heal yourself without breaking the bank
“Very well,” you might say, “but what Cresus budget do I need to obtain these highly specialized products, which must be very expensive?”
It is very possible that it’s going to be difficult for you to find glucosamine sulfate, chondroitin sulfate, or MSM on your local the supermarket’s shelves. But if you are near a health store, a vitamin store or even your local Whole Foods Market or Central Market, you will be able to find these products right there in your home town. If that’s not possible, there is always Amazon.com or any good quality online supplements sites.
Be careful though. Some shady character may try to sell you cheap crap online, sometimes at fire-sale prices. But what guarantees do they really offer regarding the quality, authenticity and unadulterated nature of the products you will receive in your mailbox? Will you have the courage (audacity!) to swallow with your eyes closed?
Caution: You need to remember that glucosamine sulfate is made from shellfish. People who are allergic to shellfish should therefore never take glucosamine. This warning is not always obvious on the labels. Stay away of you are allergic to shellfish.
Regarding chondroitin sulfate, it could be even worse:
The differences in quality between food supplements are enormous. Pure, good quality chondroitin requires a very expensive and complicated production process. So, to reach substantial margins, it is possible that some manufacturers will add ground cartilage in their product and market them under the name “Chondroitin”.
As for MSM, product quality is also highly variable. I recommend a product obtained by distillation and not by crystallization. Crystallization can involve the use of toxic solvents, leaving behind potentially toxic byproducts (e.g. heavy metals and chlorinated hydrocarbons). Pure MSM must be very dry, with a water content below 0.1%. (Karl Fischer titration method). Beware of manufacturers who claim that their MSM is “99.9% pure,” but that does not refer to the volatile purity tests. These tests are done by chromatography with high-resolution gas phase, a very specific quantitative method that determines the volatile purity MSM.
Regarding harpagophytum (devil’s claw), be sure to choose a product with a guaranteed content of 5% total iridoids, the active substance against inflammation. It’s the level of concentration necessary to get optimal benefits.
It could be risky to buy these products blindly. I recommend you spend a lot of time and care in choosing these products at your local store. Stay with a quality product.
If you buy on the internet, I can help you find the best quality product for your money and which contain all the most effective components (harpagophytum, glucosamine sulfate, chondroitin sulfate, MSM), in the forms that meet the criteria listed above, and in exact doses corresponding to their higher efficiency.
Results of my extensive research
After hours of research, I have found a few quality products for you.
1. Flexacil Ultra – (3 bottles, 60 caps each). This product has the most and highest ratings on Amazon. This will be my personal choice.
2. If you are on a budget, this would be my choice: #1 Glucosamine – Chondroitin – MSM – The BEST Joint Supplement. It also show a high rating with a good price.
3. For vegetarians, I recommend Designs for Health Arthrosoothe Vegetarian Capsules, 120 Count. It’s a little more expensive but highly rated.
Unfortunately, I could not find a product that also contained Devil’s Claw.
So I will purchase Nature’s Way Devil’s Claw Root, 480 mg, 100 Capsules. It’s a good quality product and very reasonably priced. If you order it with one of the other products above, you will get free shipping from Amazon.
Important warning!
Warning, the effectiveness of these anti-osteoarthritis substances is not 100% guaranteed. As mentioned above, some people do not respond to these supplements. And of course, the more advanced is your osteoarthritis, it will take longer to eliminate your pain and regain your flexibility as it used to be.
Furthermore, keep in mind that a better quality diet is the first pillar of any treatment. Taking anti-arthritis supplements will be much more effective if you supplement it with vitamin D, omega-3 and a good quality, food-based multivitamin.
However, these measures are part of a basic healthy living, whatever your lifestyle and your potential health problems can be. So I hope that at this stage, the majority of my readers already respect these advices and that I should not have to repeat these simple recommendations.
Finally, thank you for remembering me if you decide to follow the recommendations I gave you today. In a few months, let me know at the bottom of this article or by email and tell me how these products improved your life: pain levels, flexibility, morning stiffness and how you react to weather changes. Thank you in advance.
Obviously there is no obligation from your part in sharing that information, but I would be very grateful because it interests me to know your progresses, and of course, whether my information helped you as I hope.
Why did I write this article?
Well, I was minding my own business when I started to notice my knee and hand joints getting stiff. You should know that I am 62 years young. Then, one of my fingers locked up in a crooked position and I cannot straighten it. I tried to pop it (as I used to do) but to no avail. So… I did extensive research on my own behalf and eventually realized that my findings could help you as well.
Now, as you can imagine, as a chef-nutritionist, I pay attention to what I eat. I am currently following the Paleo diet… but I was cheating a little bit. Hey! I am only human, right? J The past few months, I had been eating corn chips as a snack. Mind you, these are certified organic and non-GMO (after all, I talk about this enough to follow my own recommendations), but what had slipped my foggy mind is that corn is a grain and can be inflammatory to some people. To add to my misery, these wonderful corn chips are fried and although the oil is certified organic, any time you use any vegetable oil to fry chips, that oil turns from cis-fatty acid (healthy) to trans-fatty acids (non-healthy), which is highly inflammatory.
So, my promise to you (I better keep it since I made it public) is that I will stop eating fried corn chips. I was going to switch to baked chips believing, like most people, that they are healthier, right? Wrong! I found a few article explaining that in some cases, baked chips are even worse than fried chips. See Baked Chips as Bad or Worse Than Fried. Oops!
So… being Paleo (actually it works for all of us out there) and gluten/dairy-free, I already avoid all grains and (most) dairy, I decided to try a new and healthier snack: raw (not roasted) untreated almonds as a snack (I will miss my corn chips but hey, a man’s got to do what a man’s got to do to stay healthy, right?). Here’s how I like to prepare them. I buy them with the skin on. Soak them at least 24 hours to soften the skin for easy peeling and to start germination, which bring out more proteins and release enzyme inhibitors that keep the almonds from being digested properly. I will then pat them dry and gently toss them in a gluten-free tamari sauce spiced up with cayenne pepper (my favorite flavors are salty and spicy) and dehydrate them so I will not damage the healthy almond oil contained in them and turn them into trans-fatty acids (remember, they are inflammatory).
And I will personally buy the Flexacil Ultra and Nature’s Way Devil’s Claw Root, 480 mg, 100 Capsules as my supplements.
Of course, I will continue to take my two tablespoons of fish oil per day, take my two blue green algae caps, my daily vitamin D and only eat grass-fed/pasture-raised animal protein (easier to find these days) with less omega-6 fatty acids, wild-caught fish (omega-3), grass-fed butter, veggies and fruits – especially berries (loaded with antioxidants). And let’s not forget my daily treat, one square of 85% dark Swiss (Lindt) chocolate (also loaded with antioxidants).
I will let you know if I have made any progresses in a few months.
A Votre Sante – To Your Health
Chef Alain Braux
Sources :
[6] Fiebich BL : Inhibition of TNF-alpha synthesis in LPS-stimulated primary human monocytes by Harpagophytum extract SteiHap 69. Phytomedicine. 2001 Jan;8(1):28-30.
[7] Wegener T : Treatment of patients with arthrosis of hip or knee with an aqueous extract of Devil’s Claw (Harpagophytum procumbens DC.). Phytother Res 2003, 17(10):1165-1172.
[8] Chrubasik S : A randomized double-blind pilot study comparing Doloteffin and Vioxx treatement of low back pain. Rheumatology (Oxford). 2003, 42(1) : 141-148.
[9] Effectiveness and safety of Devil’s Claw tablets in patients with general rheumatic disorders. Author: Warnock M, McBean D, Suter A, Tan J, Whittaker P. Source: Phytother Res. 2007; 21(12):1228-33.
[10] Reginster JY, Deroisy R, Rovati LC, Lee RL, Lejeune E, Bruyere O, Giacovelli G, Henrotin Y, Dacre JE, Gossett C. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial.Lancet 2001 Jan 27;357(9252):251-6.
[11] Pavelka K, Gatterova J, Olejarova M, Machacek S, Giacovelli G, Rovati LC. Glucosamine sulfate use and delay of progression of knee osteoarthritis: a 3-year, randomized, placebo-controlled, double-blind study.Arch Intern Med 2002 Oct 14;162(18):2113-23.
[12] Zhang W, Doherty M, Leeb BF, et al. EULAR evidence-based recommendations for the diagnosis of hand osteoarthritis : Report of a task force of ESCISIT. Ann Rheum Dis 2009;68:8-17.
[13] Arthrose la chondroitine et la glucosamine sont-elles efficaces ?
[15] Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. Debbi EM1, Agar G, Fichman G, Ziv YB, Kardosh R, Halperin N, Elbaz A, Beer Y, Debi R.
[16] Meta-Analysis of the Related Nutritional Supplements Dimethyl Sulfoxide and Methylsulfonylmethane in the Treatment of Osteoarthritis of the Knee Sarah Brien,1 Phil Prescott,2 and George Lewith1, 1Department of Primary Medical Care, University of Southampton, Aldermoor Health Centre, Aldermoor Close, Southampton, Hindawi Publishing Corporation, Evidence-Based Complementary and Alternative Médicine 2009
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