Effects of Exercise and Diet on Osteoarthritis
Osteoarthritis is not an inevitable part of aging or a consequence of exercise or movement. In fact, movement is one of the best things for our joints, and exercise is one of the most effective treatments for early to moderate OA.
Contrary to the belief that exercising would further worsen the joint, exercise has anti-inflammatory benefits. Exercise increases interleukin-10 (IL-10), which is an anti-inflammatory cytokine that helps preserve cartilage and can stimulate chondrocytes, the cells that produce cartilage.
Exercise also increases levels of irisin, a protein that has anti-inflammatory properties and protects against insulin resistance, Type 2 diabetes, and arteriosclerosis. Irisin also encourages the browning of adipose tissue, which has more metabolic health benefits than white fat.
Exercise decreases levels of myostatin, a protein that limits muscle growth, and decreases tumour signalling factors and Alzheimer's disease-causing molecules all while improving physical functioning scores.
Since muscle is the first tissue in the body to become insulin resistant, exercise plays a crucial role in managing whole-body glucose and insulin dynamics by promoting muscle insulin sensitivity. As the body is a unified system, benefits that happen in the muscle can have wide-ranging effects on the whole body by promoting insulin sensitivity through tissue cross-talk.
Helpful Dietary Changes
Further research is required to fully understand the connection between metabolic health and joint health, but improving metabolic health through dietary changes may have a positive impact on joint health. Here are some steps you can take:
Enhance insulin sensitivity: Insulin resistance is related to OA, but you can improve it by making changes in your diet and lifestyle. Focus on decreasing glycemic variability by adding more fibre, omega-3 fats and probiotic-rich fermented foods to your meals. Also, minimise the consumption of processed foods and reduce the daily feeding window. Aside from diet, exercise, sleep, daily stress and exposure to light, all affect insulin sensitivity.
Increase your intake of antioxidant-rich foods: Musculoskeletal and joint issues are linked to oxidative stress and inflammation. Antioxidants are molecules that can neutralize unstable atoms that can damage cells and repair damage caused by reactive oxygen species (ROS). A diet rich in colourful plant-based foods, such as fruits, vegetables, nuts, seeds, and spices, will provide an abundance of antioxidants.
Consider taking supplements. Although I’m not a big fan of supplements unless they are necessary, turmeric is a supplement with some evidence of benefit. According to a research review that analyzed 10 studies, turmeric supplementation improved pain and function in individuals with knee OA. In three studies, researchers compared turmeric to non-steroidal anti-inflammatory (NSAID) medications and found no difference in outcomes between the two. No adverse effects were reported in any of the studies regarding turmeric, while NSAIDs are known to have several.
Specific doses of omega-3 fatty acids, vitamin C, Acetyl L carnitine, alpha lipoic acid, and B vitamins may also improve or enhance OA and joint pain. This is logical given that these nutrients are all involved in important metabolic processes.
Boost your postbiotics. Urolithin A is a postbiotic (soluble factor, secreted by live bacteria). It is produced by gut bacteria in response to ellagitannins and ellagic acid-rich foods, such as pomegranates, berries, and nuts like walnuts and pecans, which are all rich in polyphenols. A recent study found that treatment with urolithin A improved mitochondrial function. Mitochondrial dysfunction is a hallmark of Type 2 diabetes and OA. Not all gut microbiomes produce urolithin A effectively, so supplementation can be beneficial.
Mindset Plays an Important Role
There is a strong relationship between mental health, metabolic health, and pain. Mindset plays a role in controlling metabolism and in many ways, impacts pain responses as well. Understanding and positively impacting your thought process and brain function can positively impact both your metabolic health and pain response.