Managing Osteoarthritis and Aging Well
Welcome to our self-guided online lessons for adults over 40 who suffer from achy joints and want to learn how to manage the inflammation that causes pain.
Do you dream of being able to keep working and engaging in all the joys life has to offer, but find yourself limited by joint pain?
If so, you're not alone. Many people over 40 experience discomfort and stiffness in their joints, particularly in the knees, hips, and hands. This is often due to osteoarthritis, a common condition that affects millions of people worldwide. In fact, 50% of people worldwide will be diagnosed with osteoarthritis by age 75.
The good news is that there are ways to manage the inflammation that causes joint pain, so you can continue to live an active and fulfilling life. In this self-guided online lesson, we will provide you with approaches based on peer reviewed research by major universities and tips to help you manage osteoarthritis and age well.
Our lessons are designed to be easy to follow and can be completed at your own pace, whenever and wherever you like. We'll cover everything from nutrition and exercise to treatments and ancient remedies made modern to lifestyle changes that can help reduce inflammation and improve joint health.
We want to hear how osteoarthritis is impacting the quality of your life. We are a group of skilled medical laboratory scientists, registered nurses, chiropracters, functional medical practitioners, physical therapists, nutritionists, cardiologists, orthopedic surgeons, neuroscientists, occupational therapists, health coaches, naturopaths, and pharmacology experts who are linked together and are dedicated to providing you with evidence-based information that you can discuss with your doctor.
Most people know that some of the medical information published on the internet is based on opinion only, and not on scientific studies. It's hard to sort it out, unless you're trained in a recognized health science profession We're happy to provide you with training on how to use tools like the professional medical researchers, like us, use so you can check it out for yourself .
To access this training, and so much more, you are invited to join our private Facebook group called Vitality Within You. There, you can ask questions, be heard, and receive evidence-based, up-to-date information. Our site is new. New information is added daily.
We do not offer medical advice of any kind and recommend that you always consult with your physician and follow his/her advice.
So, if you're ready to take control of your joint pain and start enjoying life to the fullest, let's get started!
Osteoarthritis (OA) is the most common form of arthritis that affects millions of people, especially those over the age of 40.
Recent research has established that osteoarthritis is caused by an excess of oxidative stress (think about the browning of an apple when cut open and left on the counter - that's the result of oxidative stress on the cells of the apple). It is a degenerative joint disease that is irreversible that leads to disbility. It also leads to a shortened life expectancy in the ageing population.
Oxidative stress is high in osteoarthrtic cartilage and is the major cause of chronic inflammation in joints. It ocurs as result of an imbalance between the production of reactive oxygen species (ROS) (free radicals) and the amount of antioxidants our cells produce to clear out the free radicals. Excess oxidative stress results when ROS overwhelms the amount of antioxidants available. It is the cause of chronic inflammation in the joints and elsewhere in the body.
Chronic inflammation is at the root of many diseases. In fact, three fifths of deaths worldwide are due to diseases resulting from chronic inflammation, such as diabetes, cancer, COPD, Alzheimers, Parkinson's, heart attack, and stroke. Approximately 65% of those with OA have at least 1 or more of these co-morbidities.
Chronic inflammation in the joint cartilage and surrounding synovial fluid, muscles, ligaments, and tendons results in debilitating pain for most people. Left unchecked, this increase in ROS (free radicals) results in chronic inflammation of the joints and causes the breakdown of cartilage, the protective layer found at the end of the joint bones that facilitates the ease of joint movement ("slippery" movement). The breakdown of cartilage is exacerbated by the wear and tear of joint cartilage over time resulting from repetitive movement, accidental injury, twisting of the joint, sports injury, and/or poor alignment due to a congenital abnormality. As the breakdown of the cartilage layer progresses, pain, stiffness, and inflammation increases in the affected joints.
The most commonly affected joints are the knees, hips, hands, and spine. As we age, our bodies undergo various changes, including changes in bone density, muscle mass, and joint flexibility. These changes can contribute to the development of osteoarthritis and can make managing the condition more challenging. However, there are several things that you can do to manage osteoarthritis and age well. This includes maintaining a healthy weight, staying physically active, and eating a healthy, balanced diet. It is also essential to avoid smoking and limit your alcohol intake, as these can worsen inflammation and joint pain. In addition to these lifestyle changes, there are various treatments available to manage osteoarthritis, such as pain relievers, anti-inflammatory medications, natural remedies, joint injections, and surgical procedures. Your doctor can help you determine the best treatment plan for your specific needs. By taking a proactive approach to managing osteoarthritis and aging well, you can continue to work, engage in your favorite activities, and enjoy all the joys that life has to offer.
Understanding inflammation and its role in joint pain is crucial for managing osteoarthritis and aging well. Inflammation is the body's natural response to injury or infection, but when it becomes chronic, it can lead to joint pain and damage. In osteoarthritis, the entire joint and surrounding synovial fluid, muscles, tendons and ligaments are affected. Over time, the cartilage that cushions the joints wears down, leading to more inflammation, pain, and stiffness. Inflammation is caused by a complex network of chemicals and immune cells in the body. When the body detects an injury or infection, it releases chemicals called cytokines that attract immune cells to the site of the injury. The immune cells then release more chemicals that cause inflammation and help repair the damaged tissue. However, in chronic inflammation, the immune cells continue to release these chemicals, even when there is no injury or infection to fight. This leads to a cycle of inflammation and tissue damage that can cause chronic pain and joint stiffness.
Fortunately, there are several ways to manage inflammation and reduce joint pain. One of the most effective ways is to maintain a healthy weight, as excess body weight puts extra stress on the joints and increases inflammation. Regular exercise can also help reduce inflammation and improve joint flexibility. Additionally, certain foods can either increase or decrease inflammation in the body. Foods that are high in sugar and saturated fats can increase inflammation, while foods that are rich in antioxidants and omega-3 fatty acids can help reduce inflammation and promote joint health.
Recent advances in osteoarthritis research provides answers on how ancient remedies used for millenia for joint pain, when combined in the right formulation and combination of plant extracts, dramatically increase the natural production of glutathione, catalase, and superoxide dismutase (SOD) through the activation of the master anti-oxidant Nrf2 pathway. These three anti-oxidants are key to reducing the oxidative stress that causes inflammation in joints and elsewhere throughout the body. There is one formulation available without prescription that is scientifically validated and proven to reduce oxidative stress by 40% in 30 days, does not interfere with any medication, causes no harm to the body, and increases the anti-oxidant levels well before the 30 days is up. Tracking the reduction in oxidative stress is easily validated by measuring C-reactive protein levels (CRP), an inflammation marker found in the blood. The test is simple and is carried out in most medical laboratories. The lab may require your doctor to order it. In some labs, a doctor's order is not necessary and the client can order and pay for it themselves. Most people who are interested in validating that the product is working for them do a baseline level (before starting the product) and 30 days later. Some people test again at 60 days where they will see a much lower inflammation marker level again. Most people will enjoy much improved overall picture in lab results after four months. In fact, the results are so profound in some cases that the results of lab profiles from an 75 year old are reported to look like the results of a 25 year old.
For the research and an invitation to learn more about this product, click this link.
By understanding inflammation and its role in joint pain, adults over 40 with achy joints can take steps to manage their osteoarthritis and age well.
As we age, our bodies undergo various changes, including the onset of joint pain and inflammation. This can make it challenging to engage in physical activities and can hinder our ability to enjoy life fully. Fortunately, there are lifestyle changes you can make to manage inflammation and joint pain, and keep working and engaging in all the joys life has to offer.
Three of the most effective ways to manage inflammation and joint pain is by taking the formulation noted in the above link, eating a healthy diet, and exercising daily.
Recent advances in research proves that osteoarthritis results from an immense amount of oxidative stress, causing chronic inflammation of the joints. Oxidative stress results from an imbalance of anti-oxidants vs. free radicals in the cells caused by environmental factors, such as toxins found in air, water, food, medications, 5G, chemicals, and damage from sun exposure, to name a few. In the past, our cells had the capability to keep the balance in check. These days, it's no secret that we are faced with an onslaught of toxins (over 70,000 a day), far more than our great grandparents faced.
The importance of supporting our health by activating the major anti-oxidant producing Nrf2 pathway to detoxify our cells cannot be overstated. Including osteoarthritis, the root cause of over 200 serious diseases is oxidative stress that, over time, results in chronic inflammation. Three-fifths of deaths in the world today are rooted in chronic inflammation. These include deaths from diabetes, cancer, COPD, neurodegenerative disorders, heart attack, and stroke.
Thanks to modern research, we now have safe, effective ways to support our own cells' production of anti-oxidants and other signalling proteins for healthy gene expression that ultimately results in healthy tissue formation, far less pain, more energy, better sleep and a happier mood. Our first line of defense is to rid our cells of excess oxidative stress. A deeper dive into other supporting mechanisms is covered in the upcoming course on Understanding and Managing Chronic Inflammation.
Another important line of defense is eating a diet rich in fruits, vegetables, whole grains, and lean proteins. This, although not as fully effective as activating the Nrf2 pathway (above), but certainly necessary, will help reduce inflammation in the body. Foods like fatty fish, nuts, and seeds are also high in omega-3 fatty acids, which have anti-inflammatory properties. On the other hand, processed and sugary foods and nightshade vegetables (potatoes, eggplant, peppers, and tomatoes) can increase inflammation in the body, so it's essential to limit or eliminate your intake of these types of foods.
Regular exercise is also crucial for managing joint pain and inflammation. Exercise helps strengthen the muscles, tendons, and ligaments around the joints, by reducing the pressure on them and improving joint stability. Low-impact exercises like swimming, cycling, and walking are excellent choices for people with achy joints. Stretching and yoga can also improve flexibility and reduce stiffness in the joints.
In addition to diet and exercise, there are other lifestyle changes you can make to manage inflammation and joint pain. Maintaining a healthy weight can reduce the strain on your joints, while getting enough sleep is essential for overall health and well-being. Stress can also increase inflammation in the body, so finding ways to manage stress, such as meditation or deep breathing exercises, is beneficial.
By making these lifestyle changes, you can manage inflammation and joint pain, and continue to enjoy all the activities you love. Remember, it's never too late to start making positive changes to your lifestyle and slow aging well.
Joint pain can have a significant impact on our day-to-day lives, especially as we age. Fortunately, regular exercise can help manage inflammation, reduce pain, and improve joint health.
Here are some exercises that can help:
1. Low-impact cardio: Swimming, cycling, and walking are excellent low-impact exercises that can help improve cardiovascular health and reduce joint pain. These exercises can also help maintain a healthy weight, which can alleviate pressure on the joints.
2. Strength training: Strength training exercises can help build muscle and improve joint stability. Consider using resistance bands or light weights for exercises like leg presses, arm curls, and shoulder raises.
3. Yoga or Pilates: These low-impact exercises focus on stretching, balance, and core strength. They can help improve flexibility and reduce pain and stiffness in the joints. If balance is aproblem, chair yoga is a good alternative.
4. Tai Chi: This gentle exercise can improve balance and joint flexibility, reduce stress, and help manage pain.
It's important to speak with a doctor or physical therapist before starting any new exercise routine, especially if you have joint pain or a history of joint problems. They can help you create a safe and effective exercise plan that meets your needs and goals.
Remember to start slow and gradually increase the intensity and duration of your workouts over time. With regular exercise and proper management, you can keep your joints healthy and continue to enjoy all that life has to offer.
It is essential to maintain a healthy diet to manage osteoarthritis and promote joint health. A diet rich in anti-inflammatory foods can help reduce inflammation and alleviate pain in your joints. Some of these foods include fatty fish like salmon, tuna, and sardines, which contain omega-3 fatty acids and vitamin D3. Other anti-inflammatory foods include nuts, seeds, olive oil, fruits, vegetables, whole grains, and spices like ginger and turmeric.
In addition to a healthy diet, there are also supplements that can help reduce inflammation and promote joint health. Glucosamine and chondroitin are two popular supplements that may help reduce joint pain and stiffness. These supplements are often taken together and can be found in various forms, including pills, capsules, and powders.
Another supplement that has gained popularity in recent years is collagen. Collagen is a protein that helps maintain the structure and function of your joints. As you age, your body naturally produces less collagen, which can lead to joint pain and stiffness. Taking a collagen supplement may help alleviate these symptoms and promote joint health. There are many collagen products on the market. With OA, it's especially important to choose one with several "minor" collagens with not so minor functions, as well as the major collagen types I and II. There are 28 types of collagen identified to date. Type I collagen is the major collagen found throught out the body and supports healthy hair, skin, and nails. Type II collagen is the major collagen in joints. There are many minor collagens that play major roles in joint health.
Navigating through the various collagen products on the market and selecting what is most helpful for joint health is a daunting task. A look at several collagen products and the important roles both the major and minor collagens play in joint health has been done for you later in the program. Before making a choice of collagen, be sure to review the information. Not all collagen products are created equal.
It is important to speak with your healthcare provider before starting any new supplements or making significant changes to your diet. They can advise you on the best course of action and help you choose the right supplements and anti-oxidant Nrf2 activators for your individual needs.
Incorporating anti-inflammatory foods and choosing the products that have the best peer reviewed research results for joint health into your daily regimen can help you manage inflammation and alleviate pain in your joints. By taking care of your joints, you can continue to work and engage in activites you enjoy as you age.
Achieving the Goal of Managing Osteoarthritis and Aging Well
Managing inflammation in the joints is vital for adults over 40 who suffer from achy joints. It helps reduce pain, increase energy, improve mood, and enjoy life with family and friends. In this lesson, we have discussed the importance of managing osteoarthritis and aging well. We have provided practical tips and strategies to help you achieve this goal. It is crucial to remember that managing osteoarthritis and aging well is a process that requires commitment and effort. Reviewing this lesson and making use of the other lessons in the course can help you stay on track.
By managing osteoarthritis and aging well, you can work longer to save for retirement, avoid the co-morbidities, such as diabetes and heart disease, and enjoy all the joys life has to offer. So, keep working towards your goal and take care of your joints to live a happier and healthier life.
Thank you for taking the time to learn about managing osteoarthritis and aging well.