Dear Nutritionist,
Thank you for the super content. I look forward each week! So my question is super simple: What do I do for joint pain? Are there some of these supplements that can help with that? I find I’m getting more and more stiff in my joints as I get moving each morning. And then if I sit for long, again the same thing. Anything I can do that actually helps?
Thanks!
Jack
Dear Jack,
I’m happy you like the column! And great question! I’ve found several things that work over the years and just this week stumbled on another. I know most of us would rather be outside enjoying this gorgeous weather we’ve been having so I’ll get right to it!
Diagnosis Unnecessary
First, I want to clear up some misconceptions. We do not need to have a diagnosis of any particular type of pathology in the joints to effectively treat it. You heard me correctly: you don’t need a diagnosis to treat it. After 10 years in clinical practice I stand by that. All joint pain responds to the following treatments to various degrees.
Sure, it’s helpful to know if you have had an injury or if there is bone deterioration because that means there has been damage and the mechanics of the joint may not be operating perfectly, but in chronic inflammation you may also have damage to the joint. And usually a case history and symptom description will direct us to how we need to approach it.
Generally the causes of joint pain fall into a few categories and are most often a combination of the following factors. It can be due to toxins in the blood stream - usually from foods or chemicals we’ve taken in. It can be due to nutrient deficiencies or imbalances that are causing the bone or elastic connective tissue to deteriorate. Or it can be due to malabsorption of nutrients that cause both of the above. Most often, it’s a combination of all three.
In all of these cases - which cover both osteo and rheumatoid arthritis - the treatment is pretty much the same: reduce inflammation, balance and boost nutrients, heal the gut, and get the joint moving and articulating with any necessary support to keep the blood flowing to the area and strengthen surrounding muscles. Why does blood flow and muscular strength matter? Well, blood flow carries the nutrients in and the waste matter out of the area. And that brings healing. Strong muscles support the joint. If the muscles are weak the joint has to provide the support and do the work. So it’s absolutely essential to work with a physiotherapist to learn how to support the joint where mobility is an issue. Or to wear a brace or use a stabilizer like a walker to help you get moving more where you haven’t been.
Lastly, both types of arthritis require some type of pain management for flare ups - the day after you had that buffet dinner or overdid it on yard work. So I’ll categorize my recommendations according to these steps to effective treatment.
Reduce Inflammation
The key to doing this is removing the big 3 or seriously limiting them. What are they? All my readers should know this by now! Sugar, wheat (and gluten), and homogenized, pasteurized non-organic dairy. These are super inflammatory foods. I am not allowed to tell you that natural, full fat dairy from grass fed cattle is a super nutritious food that does not cause inflammation in most people, so I won’t. But what we get in the stores now does not resemble this at all. The best option if you’re going to consume dairy and want to reduce inflammation is:
- get Canadian sourced, as we now import American dairy and they use hormones on their cattle that have been shown to be harmful to humans;
- get organic or grass fed milk, or try A2 milk (for more on that go here). A2 milk has only A2 beta-casein, which is thought to be less inflammatory and less difficult to digest;
- use full fat where possible, getting whipping cream and diluting it down. The reason for this is the fat has not be altered in whipping cream by homogenization.
Wheat is inflammatory for a host of other reasons, not the least of which is gluten. For a better understanding of this issue, readers can check out Wheat Belly.
And if you don’t know by now that sugar is evil you’re not reading enough nutrition information! It wreaks havoc on the hormone system in the body, setting us up for metabolic disorders. It reduces the pain threshold. It decreases satiety and causes overeating. It disempowers the healthy bacteria in the gut by feeding bacteria that overtake them, and it fosters addiction, inflammation, and hyperactivity. It’s best to find a healthy alternative you like. I wrote a great article on that here.
Once these are removed the inflammation should improve within days. Days! How will you know? Less swelling, less redness, and less pain! If you don’t notice this, keep going for 2 weeks. If there is no difference at that point you have either not removed all of the offending foods completely OR you have hidden food intolerances that are keeping you from seeing the results. Contact me to discover what they are and to figure out how to reduce that inflammation.
Some supplements that are going to help with the inflammation are:
- Turmeric or curcumin: This is a powerful anti-inflammatory agent. I generally advise clients to take 1-4 tablets in divided doses daily. It’s best to get one that contains piperine to be most active.
- Resveratrol: This is a potent antioxidant extracted from grape seeds or skins. It cleans the body, so to speak. Clients can take 1-4 of these daily also, again in divided doses.
- Pycnogenol: This is another potent antioxidant that is extracted from pine bark. The antioxidant capacity is almost unparalleled. Again, this stops toxins in the body. I recommend my clients to take 1-2 capsules per day or just make the tea and drink it.
- Red clover: This is a very potent blood cleaner, which helps incredibly when you’re dealing with hormonal imbalances and their impact on joints. This one is best taken as a tea or in capsules. The amount varies according to client needs.
- Willow bark: This herb is very helpful when the blood is thick, but is contraindicated where a person takes any type of blood thinner or has bleeding problems. It helps with pain and with clot formation. It has to be overseen by a practitioner.
- Ginger: Believe it or not, this root is powerfully anti-inflammatory. You can just cut it up and pour hot water over it and sip it all day. Add your favourite natural sweetener and some lemon for a lovely (iced) tea!
Balance and Boost Nutrients
This is where we address strengthening the connective tissues and bones. Nothing does this like all natural, homemade bone broth made using slow cooked cartilaginous bones. It also helps heal the gut to ensure nutrients are able to be digested and assimilated optimally. Adding some key nutrients that are commonly deficient is a great idea, according to your levels and symptoms. Some of these include:
- Omega 3 fatty acids from fish or krill oils
- Zinc
- Magnesium
- Vitamin D3
- Probiotics (from foods)
- Complete proteins (from foods, preferably in liquid form)
Holistic Pain Management
For pain I’ve come up with some great solutions. First we have willow bark, available as a tea, a tincture or a capsule. As indicated above, it is also a blood thinner and can interact with medications so it’s essential to see a professional to help you assess and use this.
Next we have topicals. My favourite for joint pain is a Chinese remedy called white flower. I sell it in my clinic. It’s a blend of essential oils that you rub onto the area in pain. It doesn’t matter if it’s a migraine or a fracture or joint pain, you will not believe the ability of this little bottle of oils to stop pain in its tracks! It really is quite incredible!
Lastly, I recommend homeopathics according to your symptoms. For joints that stiffen every time you sit and get better when you’re moving we use a remedy called Rhus Toxicodendron. It can be tried at the 6C -30C potency for this. I generally advise clients to drop one pellet in water and take a sip, then clean the cup. If it’s going to work you will know within a few weeks. You won’t need more than that as a test. When using homeopathics it’s best to consult a professional to understand how and when to dose to address your particular symptoms, even if you think you understand which remedy you might need. This is the real art of homeopathics. But it’s an incredibly safe and gentle treatment that works wonders in cases like this!
I hope this gives you a place to start, Jack. Explore more about these herbs and supplements and maybe learn a bit about homeopathy as you go. You don’t need to constantly pop pain killers and NSAIDS to address joint pain, and in the end that is only going to cause more health problems. It never addresses the roots of the issue!
Thank you for reading and writing in! As always, if readers have a health or nutrition related question for the column, I welcome you to write to me at [email protected]. And if you’re looking for more specific health information, check out my website and blog at hopenotdope.ca.
Namaste!
Nonie Nutritionista
