There’s a changing landscape in the world of OA management
A new approach that is helping people improve pain and dysfunction and reduce the progression of their OA.
In this article, I will tell you the new simple changes you can make to jump-start your OA management journey.
What is going on with OA?
OA has traditionally been classed as a wear and tear disorder. The old theory is that excess weight causes extra demand over time creating wearing of the cartilage and the bony joint surfaces creating OA.
This description falls short of describing all inflammatory-driven disease mechanisms. In my opinion, this outdated view has prevented the field of OA management from progressing.
Instead, the research tells us that there are inflammatory markers caused by a sedentary lifestyle, increased obesity and a set of metabolic factors which influence our pain and progression of OA.
We can see this at play in people with widespread OA, in multiple joints of the body, including their hands and fingers.
Hand and finger osteoarthritis isn’t a wearing issue as there is no increased load here like there would be for a load-bearing joint such as the knees or hips.
So how and why is OA widespread throughout the body?
Chronic Inflammation
Inflammation is our bodies’ natural healing process. When we sustain an injury our body sends cells and chemicals to help the injury to heal.
Chronic Inflammation is an auto-immune reaction. It occurs because of a build-up of toxins in our body or increased exposure to certain lifestyle factors.
These lifestyle factors include:
- Smoking
- Drinking excess alcohol
- Stress
- Poor diet
- Poor sleep patterns
Chronic inflammation happens over a long period and the effects take a while to notice or feel.
It can contribute to illness as well as create an environment which harms joint function, tissue healing and recovery and causes pain and dysfunction.
Changes in the joint tissue and synovial fluid due to chronic inflammation can lead to joint degradation and the onset and progression of OA. It can also create an environment which prevents adequate recovery and restoration of cartilage and bone.
What else can cause OA?
There are other factors that can contribute to the development of OA including,
- Joints that do not form properly at birth.
- Trauma and injury.
- Previous joint surgery.
- Repetitive Joint Movements over a long time.
These can all be worsened or progressed with a chronic inflammatory state.
Why it needs addressing
Beyond the scope of talking about OA, widespread low grade, chronic inflammation can lead to further illness and disease.
The lifestyle factors leading to chronic inflammation are all mechanisms that lead to raised blood pressure, high cholesterol, cardiovascular disease, stroke, diabetes, obesity and cancer.
It is thought that 50% of the population in the UK and 75% in the USA have some form of metabolic disorder leading to a low-grade inflammatory state.
These numbers are rising year on year as global health levels worsen.
These metabolic risk factors are driving a significant and unequal burden of preventable ill health and premature death.
Smoking, poor diet, physical inactivity and harmful alcohol use are the leading risk factors for preventable ill health and mortality in the UK.
How to apply this to your OA
If you are one of the vast numbers of people that have some form of metabolic factor that is creating a low grade inflammatory state then you need to take action to start improving the situation.
I see this situation in my clinic daily. Joint issues settle with treatment but can often return if the underlying inflammatory condition has not been addressed satisfactorily and this leaves the door open for recurrent issues with the same joint or even tendon.
I often see people with sore joints who also complain of persistent tendon pains, such as shoulder issues, tennis elbows and even trigger fingers. The reason is often that metabolic disorders are creating an environment for tendon pains to happen and to be left unresolved.
Think “small changes” to begin with.
Reduce rather than remove.
Small changes could be walking a little more if your pain allows. Or cutting back on sugary fizzy drinks, reducing the amount of times that you eat takeaways. Cut back on processed meats.
Consider taking some supplements if you do not feel that you are getting adequate nutrition from your diet. Supplements such as Tumeric and Black Pepper, a good quality Omega 3 fish oil. Many people still take glucosamine for overall joint health and function.
You can read further on the subject in this article I’ve written here.
Focus Initially on Your Inflammation rather than your Weight
We know that reducing fatty tissue will help to reduce your inflammatory state. But instead of focusing purely on weight loss, prioritise other factors like diet and exercise.
Choose fatty fish, fruit and veg as well as lean protein sources.
Exercise will help to reduce inflammation too.
Easy walks, cycling or swimming are all good options.
Try and prioritise some time for strength training. This doesn’t have to be in a gym and it doesn’t need to be with weights equipment. Bodyweight exercises will help here.
Remember to change your focus to being an inflammation-fighting machine! If you do this the weight will naturally reduce as a juicy by-product. You’ll create an environment where the body does not give you painful, achey joints that struggle to heal but instead your joint pain will reduce and function will become easier. You’ll be increasing your longevity too.
Conclusion
This may all be a bit overwhelming. You’ve received a lot of information in this article but if you only take one piece of information away then I would like it to be for you to focus on managing your chronic inflammatory state through some basic lifestyle choices and changes.
Many of my patients have done this to great effect – I know you can too.
Good luck!
PS If you’d like me to help you with your OA you can contact me here.
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