Osteoarthritis is said to affect more than 500 million people worldwide[1], with an estimated 1 in 10 Australians living with the condition[2].
While the pain that accompanies mild osteoarthritis can be enough to stop you from enjoying even the simple things in life, did you know there are small things you can do that could make all the difference?
Here’s our top 4 tips for relieving mild osteoarthritis pain:
-
Adopt an anti-inflammatory diet
An anti-inflammatory diet involves eating nutrient-rich, whole foods that reduce inflammation in the body. The old adage of “food is medicine” definitely rings true when talking about inflammation. An anti-inflammatory diet contains plenty of fibre, antioxidants and omega-3s. This means a diet rich in vegetables, whole fruit, whole grains, legumes and fatty fish.
Foods that have been shown to promote inflammation in the body are best avoided. These include refined foods high in sugar, refined carbohydrates such as white breads, fried foods, soft drinks and even too much red meat.
The internet is a great source of information on books and cookbooks detailing anti-inflammatory diets.
-
Exercise at a level you can manage
While reduced mobility can make the thought of exercise overwhelming, the message is start slow and in increments you can handle. An exercise plan should look to improve flexibility and balance, strengthen muscles while also incorporating some low-impact aerobics activities, such as cycling, swimming, walking or water aerobics. The water is a great place for an all-body workout that is gentle on joints.
In addition - don’t forget the importance of incidental exercise, remembering activities such as gardening, looking after pets and taking the stairs instead of the lift all count as exercise too!
-
Ensure optimal sleep
As many as 70% of individuals with mild osteoarthritis report some type of sleep disturbance, ranging from difficulty falling or staying asleep to waking up earlier than desired[3].
Pain and sleep disturbance in mild osteoarthritis have been shown to be a vicious cycle, with one feeding off the other. Not only does pain keep you awake, but the less sleep you have, the more vulnerable you are to pain.
Research has shown during periods of reduced sleep, the pain pathways in the body become over-excited, causing pain to be amplified beyond what would be a typical pain experience relative to the damage found in the joints. A solution for this is to address the issues of both sleep and pain at the same time.
Herbs of Gold Sleep Ease contains Passionflower and California poppy, herbs traditionally used in Western herbal medicine (WHM) to improve sleep quality and induce sleep. California poppy is also used traditionally in WHM as an analgesic to relieve pain.
-
Consider herbs and nutrients
The good news is there’s a great number of herbs and nutrients that are useful in relieving mild osteoarthritis pain.
One nutrient is palmitoylethanolamide - PEA, a fatty molecule that is produced in small amounts by the body in response to pain and inflammation.
Herbs of Gold Pain Relief PEA Forte contains high-strength PEA, an analgesic that relieves the symptoms of mild osteoarthritis and reduces mild joint soreness, aches and pains.
Pain Relief PEA is formulated with PEA as Levagen®+, a clinically studied[4] form of PEA that uses LipiSperse® technology to enhance bioavailability. Clinical studies have shown that Levagen®+ is absorbed 1.75 times better than standard PEA[5].
Herbs of Gold BioCurcumin 5400 contains high-strength curcumin, the main active component found in Turmeric, which has a long history of use in Ayurvedic medicine as an anti-inflammatory. Curcumin is also used extensively to relieve the symptoms of mild osteoarthritis including joint pain and stiffness.
Herbs of Gold Glucosamine MAX is a high-strength glucosamine supplement with cofactors and anti-inflammatory Ginger to help support joint cartilage health and maintain joint health. Glucosamine and Ginger relieve the symptoms of mild osteoarthritis including mild joint pain and mild joint inflammation.
[1] Hunter, D. J., March, L., & Chew, M. (2020). Osteoarthritis in 2020 and beyond: a Lancet Commission. The Lancet, 396(10264), 1711-1712.
[2] Australian Institute of Health and Welfare. (2020). Osteoarthritis. https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoarthritis/contents/what-is-osteoarthritis
[3] Ho, K. K. N., Ferreira, P. H., Pinheiro, M. B., Silva, D. A., Miller, C. B., Grunstein, R., & Simic, M. (2019). Sleep interventions for osteoarthritis and spinal pain: a systematic review and meta-analysis of randomised controlled trials. Osteoarthritis and Cartilage, 27(2), 196-218.
[4] Steels, E., Venkatesh, R., Steels, E., Vitetta, G., & Vitetta, L. (2019). A double-blind randomised placebo-controlled study assessing safety, tolerability and efficacy of palmitoylethanolamide for symptoms of knee osteoarthritis. Inflammopharmacology, 27(3), 475-485.
[5] Briskey, D., Mallard, A. R., & Rao, A. (2020). Increased absorption of palmitoylethanolamide using a novel dispersion technology system (LipiSperse®). Journal Nutraceuticals Food Science, 5(2), 3.
