U.K.: Liven Up your Joints

From Times Online LONDON, February 20, 2008 Want to be a smooth mover year-round? Eat foods to nourish your joints and bones By Sally Howard “Cold weather plays havoc with my bones…” such words function as rite of passage from lithe and supple youth to middle age. Indeed, glance around any office in early spring and you’ll see innumerable bent and concertinaed forms, shoulders crunched up to their ears after months of battling the British chill. Yet, short of becoming a 24/7 yoga fiend, is there anything we can do to iron out the creases, and maintain our suppleness and joint health as we age? Certainly, says Nutritional Biochemist Jeannette Jackson: “But don’t think that supplements will be a panacea. For optimum joint and bone health, you need to take a holistic approach.” Jackson advocates gentle weight-bearing exercises – such as walking and swimming – as a foundation for robust bone and joint health, accompanied by an attention to diet. “If you’re serious about your joints and suppleness, you should make your plate very green,” she continues. “Eat plenty of leafy green vegetables rich in magnesium and potassium such as kale, cabbage and spinach.” High consumption of these leafy green vegetables, along with bananas, almonds and peaches, will up your intake of magnesium, potassium, calcium and sodium. “These minerals are the ‘major electrolytes’,” Jackson explains, “and each has a specific role in muscle contraction and relaxation. Magnesium and potassium are essential for muscle relaxation, whereas sodium and calcium are needed for contraction. A diet rich in these is a good idea if you’re hoping to keep supple.” In addition to greening your dinner plate, there are a few foods you should avoid to keep your joints, bones and muscles fighting fit. “Although calcium is required for bone health, high calcium foods from animal sources should be taken in moderation,” says Jackson, “So no fifth helpings of the cheeseboard! There are concerns, too, thanks to recent research, that too much calcium can actually exacerbate arthritis. Too much red meat, and a diet overly high in sodium have also been shown to impact joint health.” If you are suffering with a specific bone-related condition, such as rheumatoid arthritis or osteoarthritis, exercise physiologist Anna L Snook advises a visit to a specialist dietician for a menu tailored to your requirements: “These conditions have very differing dietary requirements,” she says, “so professional help is necessary. Although all arthritis suffers will benefit greatly from an increased intake of Omega-3 fatty acids.” Omega-3 fatty acids are important for arthritis suffers due to their integral role in the inflammatory pathway of the human body, and their absence will aggravate arthritis pain. “Acid foods should also, in general, be restricted by arthritis suffers,” says Snook, “including alcohol, berries and refined and processed foods.” Rummage in any arthritis sufferer’s bathroom cupboard and you’re likely to find glucosamine supplements rattling around amongst the Omega-3 capsules. “Glucosamine is often lauded as a wonder drug for arthritis and overall joint health and is the favourite of physiotherapists,” says Jeannette Jackson. “Although there’s fierce debate amongst physicians as to whether glucosamine is a valid medical treatment.” Glucosamine is an amino sugar and prominent precursor in the body’s synthesis of glycosaminoglycans, a major component of joint cartilage. It’s believed that supplemental glucosamine may help to rebuild cartilage and treat arthritis and some clinical trial. Sixty-eight year old arthritis sufferer John Vickers subscribes to the glucosamine’s benefits: “It certainly wasn’t immediate but, six months after starting to take glucosamine and fish oil supplements, I’m definitely noticing an improvement in my symptoms.” So, if you’re hoping to cartwheel your way into older age, Jeanette Jackson sums up your best approach. “It’s pretty simple and can best be achieved through diet. Incorporate plenty of oily fish into your weekly meals, try sesame seeds sprinkled on a bed of spinach with almonds, heaps of green veg, and some chopped dried peaches a couple of times a week.” It’s an appetising route to better mobility. Jackson offers one final word of caution though: “You can eat the healthiest diet there is but if you spend most of your time slumped in front of the TV there’s no hope for you. Think holistic, get out there and get active!” © Copyright 2008 Times Newspapers Ltd.