Nutrients for Joint Health

For some people, turning 50 can be a pain in the neck—or the back, shoulder, rotator cuff, hamstring, knee and ankle—you name it. More than 29 million American adults reported feelings of chronic joint or muscle discomfort. Muscle soreness, joint wear-and-tear and other related inflammatory conditions make up the leading cause of disability in the United States, according to the Centers for Disease Control and Prevention (CDC, 2002). These conditions are so common that many people think joint problems are inescapable at 50. However, studies show that joint health has more to do with nutrition than either genetics or age—even more so now than was previously believed. You may simply lack certain nutrients elements that can help the body regulate discomfort and shore up cartilage and bone tissue.

National Institutes of Health Study Results Announced
In fact, a recent study by the N.I.H. offers the best hope in years. The United States government recently completed the GAIT (Glucosamine/Chondroitin Arthritis Intervention Trial), the biggest scientifically-researched clinical study ever conducted on these two natural supplements. The trial was designed to investigate the efficacy of these popular joint health compounds. This large-scale NIH-funded review—which some are calling the most rigorous study to date—confirms what the majority of more than 50 previously-published clinical trials have suggested: the combination of glucosamine and chondroitin has significant potential to support joint health and comfort.

Nowadays, it’s rare to find a health practitioner who does not recommend glucosamine for joint issues, because the scientific testing for its effectiveness is definitely compelling (de los Reyes, 2000). Glucosamine is made in the body naturally, but, as you get older, less is produced and joint and connective-tissue resilience may suffer (Jordan, 1999). However, the natural production of glucosamine is a slow process and the body needs large amounts when damaged joints are healing, which is why many healthcare practitioners recommend taking a glucosamine supplement.

Chondroitin sulfate is also a vital compound in connective tissue regeneration, responsible for building and supporting cartilage. Another naturally-occurring cell building-block, chondroitin provides potent support for joint strength. It acts as a major constituent of cartilage structure, attracting water into joints as well as functioning like a shock absorber and a nutrient transport system. Chondroitin may also inhibit enzymes that break down cartilage, while stimulating other enzymes needed for constructive regeneration. This nutrient also seems to encourage production of hyaluronan, a sticky gel that binds joint tissue firmly together, making joints stronger and better able to resist damage (Jordan, 1999).

Now, the GAIT study makes the case for these two nutrients even stronger. During the 24-week trial, 1,583 people were analyzed. Researchers found that taking a glucosamine–plus–chondroitin combination produced a tremendous 79.2% efficacy response rate, which was rated 10% higher than many inhibitor compounds evaluated in comparison (Clegg, 2005). A member of the steering committee for the $14 million NIH study concluded: “The supplements glucosamine and chondroitin offer effective (options) to the millions of Americans who suffer from osteoarthritis. One very significant finding of GAIT is that the supplements actually outperformed (other options) or those with moderate to severe knee (problems)” (NPICenter, 2005).

The GAIT study offers encouraging news for active boomers who may discover that they don’t need to be sidelined from sports or their favorite activities for the rest of their lives. This study illustrates that, to maintain healthy joints and to conserve mobility, you may simply need to add specific nutrients to your diet and modify your exercise habits.

Diet Right
Many couples like Sharon and Howard are already doing this by cooking meals based on “the healthy five” rule. They make sure to include the following five elements of a wholesome daily diet:

1. fresh fruits and vegetables
2. whole-grains
3. high-quality/low-fat protein (like egg whites, legumes,
   soy or yogurt)
4. Essential Fatty Acid oils (found in cold-water fish and olive/flaxseed oil)
5. combined, of course, with plenty of water.

Of those five elements, one can be particularly important in assisting the body’s resistance to swelling. The correct balance of essential fatty acids (EFAs), known as the Omega 6:3 ratio, can be a powerful ally for joint health.

Recently, a team of scientists conducted a well-known large-scale medical study called the “DIANA” (Diet And Androgens) trial on more than 100 healthy post-menopausal women. The team concluded that a diet rich in Omega-3 EFAs can soothe joints and help provide support against tissue aging (Columbo, 2005). Other clinicians studying the Omega 6:3 ratio state that the proper balance of EFAs is a “direct therapeutic agent in (treating) inflammatory conditions” (Simopoulos, 2002). Still other researchers suggest that EFAs help keep ligament tissues and joints healthy, notably by amplifying blood flow to muscles (Adam, 2003).

Some people have found it convenient to take a supplement that contains several specific natural ingredients, such as combined glucosamine and chondroitin coupled with EFAs in an optimal Omega 6:3 ratio.

Make Your Age Your Lucky Number
Cutting-edge science is showing that you can effectively fight many negative aspects of aging. People like Sharon and Howard—and anyone in their 40s to 80s and beyond—can now choose several options to help them live a less “achy, breaky” life.

People are living a lot longer these days. The quality of that long life depends on feeling and acting healthy and independent. Staying active—with flexible, lubricated joints—can make all those days dynamic and memorable.

 

References
Adam, O. (2003). Dietary fatty acids and immune reactions in synovial tissue. European Journal of Medical Research, 8(8), 381–387.

Centers for Disease Control and Prevention. (2005). Aging—Health Information for Older Adults. Retrieved online December 12, 2005 from http://www.cdc.gov/aging/info.htm.

Chizh, B.A. (2002). Novel approaches to targeting glutamate receptors for the treatment of chronic pain. Amino Acids, 23(1-3), 169–76.

Clegg, D. et al. (2005). The efficacy of glucosamine and chondroitin sulfate in patients with painful knee osteoarthritis (OA): The glucosamine/chondroitin arthritis intervention trial (G.A.I.T.). Initial findings presented to the American College of Rheumatology Annual Scientific Meeting in San Diego, California, November 14. Retrieved online December 14, 2005 from http://www.rheumatology.org/press/2005/clegg.asp.

Colombo C. et al. (2005). Plant-based diet, serum fatty acid profile, and free radicals in postmenopausal women: the diet and androgens (DIANA) randomized trial. International Journal of Biological Markers. 20(3), 169–176.

De los Reyes G. et al. (2000). Glucosamine and chondroitin sulfates in the treatment of osteoarthritis: A survey. Progress in Drug Research, 55, 82–103.

Faloon, W. (2001). Arthritis update: Drugs that inhibit cox-2 may cause tissue damage. About Joint Health/Life Extension Magazine. Retrieved online December 14, 2005 from http://www.aboutjointhealth.com/LEM-1-01.htm.

Furse, R.K. et al. (2002). Oral administration of gammalinolenic acid, an unsaturated fatty acid with anti-inflammatory properties, modulates interleukin-1beta production by human monocytes. Journal of Clinical Immunology, 22(2), 83–91.

Jordan, K.G. (1999). A novel approach in the treatment of arthritis: Surprising new discoveries reveal the underlying cause of age-related cartilage breakdown and what can be done about it. Life Extension Magazine. Retrieved online December 15, 2005 from http://www.lef.org/magazine/ mag99/oct99-cover.html.

Martin, C.W. (2004). Glucosamine: Review of its effectiveness in treating knee osteoarthritis. Workers Compensation Board—Evidence-Based Practice Group Analysis. Retrieved online December 9, 2005 from www.worksafebc.com/for_health_care_providers/Assets/PDF/glucosamine.pdf.

NPICenter (2005). NIH study examines the efficacy and safety of glucosamine and chondroitin in promoting knee joint health. Retrieved online November 21, 2005 from http://www.npicenter.com/anm.anmviewer,asp?a=14175.

Qiu, G.X. et al. (1998). Efficacy and safety of glucosamine sulfate versus ibuprofen in patients with knee osteoarthritis. Arzneimittelforschung, 48(5), 469–474.

Richy F. et al. (2003). Structural and symptomatic efficacy of glucosamine and chondroitin in knee osteoarthritis: A comprehensive meta-analysis. Archives of Internal Medicine, 14, 163(13), 1514–1522.

Simopoloulos, A.P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495–505.

Sonnino, D. (2001). Glucosamine for osteoarthritis: Patients’ welfare should be primary concern. British Medical Journal, 323(7319), 1003.