If you are afraid to have a day of osteoarthritis, you are right. Osteoarthritis plagues half of people over 65 in industrialized countries: it is the most common joint problem and the leading cause of disability in the elderly.
If you are between the ages of 45 and 64, you have a 30% risk. (1)
Given the trouble and pain that causes this disease for years or decades, it seems essential to worry now prevent him from appearing, especially if you have one of the following predisposition:
•excess weight
•injuries to joints
•inheritance
•gender (women have more osteoarthritis than men)
•misalignment of the bones (legs in X) or bowed legs
Then here's what you need to know about OA:
Osteoarthritis is not caused by the wear and tear of cartilage
Often imagine that osteoarthritis is caused by wear of the cartilage at the junction between the bones. By rubbing against the other, the two surfaces of cartilage would eventually erode.
It is a nice but naive vision. Here's how things really are:
Cartilage is a thin (a few millimetres more than in large joints) which covers the ends of bones and who plays the role of "tire" of the joint. His firm and elastic surface is very smooth. The cartilage is more soaked of synovium, liquid joint, this normally in very small quantities, and shooting consistency (as of egg white). The synovium is so effective as a lubricant, that cartilage slides more easily on the adjacent cartilage as a Skate on the ice!
When you have osteoarthritis, your cartilage thins and then disappears. But this is not due to wear and tear. On the contrary: the cartilage is not irrigated by blood vessels, the only way to get nutrients to renew itself is synovial enters and there is, because it is in the synovium is the "food" of cartilage producing cells. However, this occurs as a result of the pressure caused by the movements: compressed and then released, cartilage, similar to a sponge, is imbues then expels the synovium, loading to the passage of precious nutrients that it contains.
Thus, the more you move, the more you use your joints, better your cartilage is irrigated and can renew itself! It is the miracle of the cartilage, which not to use when it is not used.
Often, the athlete who suffers from osteoarthritis accused the sport could be young while the charge is in fact the Decade of recent inactivity.
When you understand it, you have a huge advance on the other people who suffer from osteoarthritis. Not only you can avoid the most common errors of those who want to protect themselves of osteoarthritis, but you have the tools to follow a real effective strategy against osteoarthritis, which can be as simple as... to make the right choice at the supermarket.
A new theory on the true causes of osteoarthritis
As you will see, on the subject of OA as on so many others, your food may have the effect of poison or drug, depending on the choice you make.
According to Dr. Cheras, an Australian Professor of medicine, osteoarthritis is caused by the quality of your blood, exactly as the cardiovascular diseases. Epidemiological studies (studies on the number of people affected by diseases) indicated a link between the two diseases. (2)
A study has shown that people with osteoarthritis in the hand joints had 40% of risk in addition to die of cardiovascular disease. (3) A study by Professor Cheras has shown that the risk factors announcing a cardiovascular disease, in particular the problems of coagulation and blood fluidity, announced also (to a lesser extent) osteoarthritis. (4)
This could be explained by the fact that the end of the bone, just below the cartilage, are irrigated by capillaries (very fine blood vessels). According to a recent review of studies, it could play a key role in the onset and progression of osteoarthritis. (5)
In fact, osteoarthritis does would be not caused by the destruction of the cartilage, but by the death of the cells of the bone, the place of cartilage, due to bad blood irrigation. Called this part of the bone "subchondral bone". The interruption of the blood supply would result in a decrease of bone cell nutrient levels. After cell death, the bone will shrink, to fissurerait, and delicately posed cartilage above would be weakened and damaged and destroyed.
This is all the more interesting that a new study published in the United Kingdom seems precisely in this sense:
It is an epidemiological study of osteoarthritis with twin. (6) In this study, consumption of fruit (excluding citrus fruit) and alliacees (garlic, onion, leeks) showed a strong protective effect against the development of osteoarthritis in the hip bone. On the contrary, the consumption of French fries and sautéed potatoes was associated with a much higher risk. Or, the alliacees (garlic, onion, leek) improves the blood circulation, especially in the most fine vessels as capillaries. This would be by doing that they would protect OA.
Beware of "glycation".
This study also found another interesting link concerning Osteoarthritis: it's the effects of the "glycation" to trigger inflammation and degeneration of the cartilage in the joint.
"glycation" is the phenomenon in which the glucose binds irreversibly to constituent proteins of your tissues, which can prevent these proteins to function normally.
The "glyquees" proteins form proportionately to the amount of glucose in your tissues, which itself depends on how you react to insulin. It is also in your diet: it is the "grilled" so delicious sautéed potatoes, French fries, of the skin of roast chicken, ribs of lamb barbecue...
That is why these cooking methods are unfortunately few recommended if you want to live long, and mostly in good health.
This theory is supported by the fact that there is a correlation between the severity of osteoarthritis and the high level of protein glyquees in cartilage. (7) Indeed, protein glyquees receptors trigger an increase in catabolic activity of inflammatory cells, and in particular the production of cytokines and enzymes degrading the matrix of cartilage, which is made of collagen fibers. (8) A cycle of inflammation is triggered in the body, what night strongly to cartilage, as know all the people who have read our detailed reports on OA.
The best diet to prevent osteoarthritis
The accumulation of protein glyquees in your body can be greatly reduced if you already avoid to eat, this is obvious. Grilled, roasted, fried foods are very bad from this point of view, especially when it comes to nuts of all types (including almonds, hazelnuts, cashews...), potato chips, French fries, meat and eggs, cheeses and cooking oils.
I know, this is bad news, but your understandable sadness will be may be mitigated by the following information: marinate your meat in the lemon juice or vinegar before Broil strongly reduce glycation. And there are now low-temperature cooking techniques which allow a delicious cuisine, such as for example the four low-temperature.
I would add that poor quality and lack of taste sorry of fruits and vegetables that are currently found in trade (including organic shops) is one more reason not to be surcuire his food. Is avoided as it transformed into tasteless porridge.
Avoid the spontaneous glycation in your tissues
You had noted, however, that your body produces unfortunately him also of glyquees proteins, when well even in wouldn't be in your diet. This is true, but remember also that this production is proportional to the amount of sugar that you have in your tissues.
However, if you have a lot of sugar, it is because you eat too many foods that become too quickly into sugar. And that, over time, your sensitivity to insulin decreased, since, normally, when your blood sugar levels rise, your pancreas produces a hormone, insulin, which will "open" small doors in your cells, which will absorb the blood glucose and thus, miraculously, lowering your sugar levels and reduce glycation.
To avoid developing a resistance to insulin and thus reduce the endogenous formation of protein glyquees (endogenous means: inside your body, in other words in your tissues, and not from food), follow a low glycemic index food diet (which is a topic in itself, but you can go for a tour on the site montignac.com or lanutrition.fr for any information on the glycemic index).
Finally, and this is also of a subject in itself, there are natural products that will slow down your speed of absorption of sugar you eat, and plants that maintain a good sensitivity to insulin as the thistle, Gymnema sylvestris, Korean ginseng, and Coleus forskohlii. The result will be a better control of your insulin levels - and you may find strong improvements on your joint pain, among all the benefits that you remove.
To conclude on the chapter of the plants, you remember that the protective effect of the allicees (especially the garlic) against osteoarthritis is probably due to their effect on blood microcirculation. But there are many fruits that also have the traffic benefits: they are vegetables rich in oligo-Proanthocyanidins, anthocyanins, such as grapes and red and black berries.
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Sources de cet article :
•Société Française de Rhumatologie : http://www.rhumatologie.asso.fr/05-Bibliotheque/Livre-Blanc/C6-epidemiologie.asp
•Kornaat PR, Sharma R, van der Geest RJ et al. Positive association between increased popliteal artery vessel wall thickness and generalized osteoarthritis: is OA also part of the metabolic syndrome? Skeletal Radiol 2009; 38(12): 1147-1151
•Conaghan PG, Vanharanta H, Dieppe PA. Is progressive osteoarthritis an atheromatous vascular disease? Ann Rheum Dis 2005; 64(11): 1539-1541
•Cheras PA, Whitaker AN, Blackwell EA et al. Hypercoagulability and hypofibrinolysis in primary osteoarthritis. Clin Orthop Relat Res 1997; (334): 57-67
•Findlay DM. Vascular pathology and osteoarthritis. Rheumatology 2007; 46(12): 1763-1768
•Williams FM, Skinner J, Spector TD et al. Dietary garlic and hip osteoarthritis: evidence of a protective effect and putative mechanism of action. BMC Musculoskelet Disord 2010; 11: 280
•DeGroot J, Verzijl N, Wenting-van Wijk MJ et al. Accumulation of advanced glycation end products as a molecular mechanism for aging as a risk factor in osteoarthritis. Arthritis Rheum 2004; 50(4): 1207-1215
•Steenvoorden MM, Huizinga TWJ, Verzijl N et al. Activation of receptor for advanced glycation end products leads to increased stimulation of chondrocytes and synoviocytes in osteoarthritis. Arthritis Rheum 2006; 54 (1): 253-263
13 Uribarri J, Woodruff S, Goodman S et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc 2010; 110 (6): 911 - 916.e12
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