In our world filled with microbes and potential threats of infection and injury, our bodies have a built-in defence mechanism known as inflammation. This natural response, aimed at fending off ‘attacks’, has been familiar to humans for centuries. To most of us, the term ‘inflammation’ would classically remind us of injury - wounds that show redness and swelling along with heat and pain, as if they were set on fire! The very word "inflammation" finds its roots in the Latin term "inflammare," meaning- to ignite.
The Good
In general, inflammation is like the body's superhero defence system. Following injury or infection, the body's immune system acts like a swift and efficient army, responding to chemical signals from the affected tissue. Immune cells, akin to firefighters, eliminate damaged tissue and facilitate the formation of new tissue. Once the mission is accomplished, the immune system gracefully stands down, ensuring a well-coordinated defence and recovery process. This reaction is known as acute inflammation - a “good” inflammation, something that you see at the site of a wound, a sore throat, sinus infection or sunburn etc.
The Bad
However, there exist situations where the body’s well coordinated defense system fails to shut off. The war carries on for long periods of time, mostly years with improperly defined enemies. Imagine a infection which was not resolved and the pathogen stayed in your system for a long period of time, a dietary issue which constantly causes irritation but not strong enough to generate a full scale defensive response or a autoimmune disease which triggers your system to attack your own cells mistakenly identifying it as “foreign”. This results in an unresolved heightened state of defensive activity persistent for months and years - referred to as chronic or “bad” inflammation. Recent research has linked chronic inflammation to diseases such as Diabetes Type II, Cardiovascular diseases and in the context of this blog, Osteoarthritis .
The Disease
Osteoarthritis (OA), is caused due to the degradation of cartilage in joints - leading to pain, loss in mobility, stiffness and swelling. In the past, OA was believed to be age related and associated with ‘wear and tear’ of the joints. However, recently it has been linked to chronic inflammation. The risk of OA increases with age but could be linked to genetics, an injury, obesity , hormonal imbalances - but no one actually knows what exactly triggers the body to unleash an attack on joints! There is no definitive cure for OA, but symptomatic management.
However, adopting certain lifestyle choices and habits are natural and have been proven effective approaches in managing osteoarthritis. These may include:
Anti Inflammatory Dietary Choices: Reducing processed foods and consuming foods with anti-inflammatory properties, such as fruits, vegetables, fatty fish rich in omega-3 fatty acids, and nuts, can help in managing osteoarthritis symptoms.
Joint-Friendly Exercise: Engaging in exercises that are easy on the joints, like swimming, walking, or low-impact aerobics, can help maintain joint flexibility and strength without exacerbating pain.
Weight Management: Maintaining a moderate and healthy weight , as excess weight can put additional stress on weight-bearing joints, worsening osteoarthritis symptoms.
Stress Management: High stress levels can contribute to inflammation and may exacerbate osteoarthritis symptoms. Practices like yoga, meditation, and deep breathing can help manage stress and promote overall well-being.
Balancing Rest and Activity: Finding the right balance between rest and physical activity is essential. Overexertion can worsen symptoms, while too much rest may lead to stiffness. Striking the right balance is key.
However, Dietary Recommendations need personalisation to achieve effectiveness. The causes for “bad” chronic inflammation will vary person to person, so will the level of pain, location of OA joints as well as preference of foods, allergies, stress and activity levels. At Healthnix, we strive to provide supportive personalised care to help you have more control over your osteoarthritis, prevent flare-ups, experience more pain free days and improve mobility.
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