Many women
suffer from arthritis aches and pains that linger for hours or stay for
days. The pain and stiffness can really
inhibit daily activities such as putting on shoes, opening jars, and even
walking. Osteoarthritis is commonly
known as degenerative arthritis and is due to repetitive use, injury, aging,
genetics, and certain diseases.
Treatment can be difficult as many of the causes are not curable such as
aging (sorry ladies) or genetics however these 5 natural tips may be helpful to
reducing your inflammation.
1)
Tumeric – the spice that is also known as
curcumin has pain reducing qualities as it inhibits the inflammatory pathway
known as COX-2. One cannot eat enough of
the spice therefore taking a good quality supplement at 1500-2000mg one to two
times per day.
2)
Green Lipped Mussels – these mussels from New
Zealand have promising anti-inflammatory properties for those with
arthritis. The typical dose is
500-1000mg one to three times per day.
It can take 4-6 weeks to take effect however research is promising. Be very careful for those who have an allergy
to mussels. Side effects may include
nausea or diarrhea so start with a lower dose and work up.
3)
Devil’s Claw – also known as Harpagophytum
procumens, is an herbal plant that comes from Africa and contains the active
ingredient, harpagosides to lower pain and inflammation. The typical dose is about 1000mg per day
(totally 50-60mg harpagosides – read the label) in divided doses. Those with ulcers or gallbladder disease
should use this plant cautiously and those with blood sugar problems need to
monitor their levels as Devil’s claw has been known to lower glucose levels.
4)
Krill oil – everyone knows about the vast
importance of fish oil but Krill oil is quickly making a name for itself with
it comes to reducing pain and inflammation (especially c-reactive protein) with
arthritis. The typical dose is 300mg per
day (along with your normal fish oil supplement) for joint protection. Like fish oil, side effects can include ‘fish
burps’ especially in poorer quality supplements, heartburn and nausea. Those who have allergies to certain seafood
such as shrimp should avoid it and krill oil (like fish oil) can potentially
act as a blood thinner so be aware with blood thinner medications or before
surgery.
5)
Glucosamine and Chondroitin – these supplements
are the most commonly used for arthritis and joint pain however they must be
taken at the appropriate dose and can take up to 8 weeks to have an
effect. If they are stopped then the
beneficial effect goes away. Glucosamine
and chondroitin have both been shown to lower c-reactive protein and lowers
inflammatory cytokines. Glucosamine must
be taken at doses of 1500mg per day and chondroitin at 400-500mg per day. Some supplements are from a seafood source
therefore those with allergies need to be aware. Side effects may be gastrointestinal in
nature such as diarrhea or nausea.
Other than
krill oil, the other four natural supplements should not be used in pregnant
women and remember to discuss all supplements with your health care provider.
Read more at the women's health website, Empowher, here!
References:
1) Lev-Ari, S., Strier, L., Kazanov, D., Elkayam, O., Lichtenberg, D., Caspi, D., and Arber, N. Curcumin synergistically potentiates the growth-inhibitory and pro-apoptotic effects of celecoxib in osteoarthritis synovial adherent cells. Web. 7 May, 2013.
2) De Silva, V., El-Metwally, A., Ernst, E., Lewith, G., and MacFarlane, G. Evidence for the Efficacy of Complementary and Alternative Medicines in the Management of Osteoarthritis. Web. 7 May, 2013.
3) Deutsch L. Evaluation of the effect of Neptune Krill Oil on chronic inflammation and arthritic symptoms. J Am Coll Nutr. 2007 Feb;26(1):39-48.
4) Kelly, J. Glucosamine, Chondroitin, Fish Oil May Reduce Inflammation. Web. 7 May, 2013.
5) Rovati, L., Girolami, F., and Persiani, S. Crystalline Glucosamine Sulfate in the Management of Knee Osteoarthritis. Web. 7 May, 2013.
http://www.medscape.com/viewarticle/7657351)
No comments:
Post a Comment