Spoiled for restaurant choices, most Bostonians eat for the pleasure of eating, and seldom think of nutrition in terms of building blocks for our bodies’ natural repair process.  But if we revisit high school biology or college physiology classes, it’s not hard to see how proper nutrition can play a big part in injury recovery.  This week, we look at how nutrition can help with pain management.

 

Omega 3/omega 6 ratio may not be a term familiar to everyone, but with all the hype today on taking fish oil to prevent heart diseases, it is not a topic one should be unaware of.  In case you didn’t know already, fish oil contains high levels of omega 3 fatty acids that can benefit the human body in more ways than one can imagine.  The DHA supplement that is often prescribed for expecting mothers is one type of omega 3 fatty acids, as well as EPA.

 

So just how do omega 3 fatty acids help with pain management?  To put it simply, they decrease productions of pain-increasing chemicals.  The typical north american diet (lots of red meat, chicken and refined grain products) is rich in omega 6 fatty acids, which when taken in through the digestive system become the building blocks for arachidonic acid (AA).  When an injury occurs and cell membranes get disrupted, phospholipase A2 gets released and breaks down AA to produce high levels of prostaglandin E2, thromboxane A2 and leukotrienes SRS-A, which are inflammatory mediators.  EPA and DHA are believed to compete with AA for binding sites in the cell membrane and are therefore able to modulate the cyclooxygenase (COX) pathway, and in a lesser degree the lipooxygenase (LOX) pathway, in the same way NSAIDs do minus the adverse effects.  The end result, less production of proinflammatory chemicals and therefore less pain.

 

Regular intake of cold water fish fat and marine algae can increase the omega 3/omega 6 ratio in your body, which can dramatically reduce the overall production of proinflammatory chemicals.  Because marine algae aren’t part of my regular diet, I choose to take salmon oil supplements instead.  This antiinflammatory property is also the basis on which regular fish oil supplement appears to have a cardio-protective effect.  As for pain management, omega 3 fatty acids work even better when taken with fruits and vegetables high in bioflavonoids, especially when in conjunction with botanicals such as ginger, turmeric (a common ingredient in curry) and boswellia.  While omega 3 fatty acids is relatively safe to consume as compared to NSAIDS, there are documented cases of allergic reactions that suggest one should always consult a physician or nutritionist before supplementing.

 

Chung Lee, DC. 

 

Think there’s nothing you can do about arthritis? Great news! You can act right now. Some of the ideas here are simple, one-time actions. Others are first steps toward longer-term goals. All can directly or indirectly improve your health, outlook or pain level, and can generally make life with arthritis a little easier.
• Pay attention to symptoms, see your doctor and get an accurate diagnosis
• Start early -- The earlier an accurate diagnosis is made and treatment started, the better.
Protect your joints -- Avoid excess stress on your joints.
• Get moving -- Exercise helps lessen pain, increases range of movement, reduces fatigue
and helps you feel better overall. A well-rounded workout routine for people with arthritis includes flexibility exercises to increase range of motion, aerobic exercises to improve endurance and decrease fatigue, and strengthening exercises to improve muscle fitness. Your doctor, a physical therapist, or other specially trained health professionals can show you range-of-motion exercises and strengthening exercises that are good for arthritis.
• Pick, pour or peel – Recent research has shown the importance of vitamin C and other antioxidants in reducing the risk of osteoarthritis and its progression.
• Play it safe in the sun – Protect yourself when you go out into the sun — wear sunglasses, a hat and sun screen.
• Resolve to reduce – Lose weight. You won’t just look better, you’ll feel better, too.
• Bone up – Stock up on your favorite source of calcium.
• Begin with breakfast – Like you’ve always heard, a healthful breakfast is a great way to start the day.
• Try this on for size -- A well padded, well-fitting shoe with plenty of room for your toes can make a world of difference in the way your feet feel.
• Take a hike -- Choose your favorite spots (indoors and out) and make plans to walk them at least once a week.
• Sit, soak and soothe – A warm bath before bed can relieve muscle tension, ease aching joints and help you get a good night’s sleep.
• Treat your muscles – Find a certified massage therapist and treat yourself to a good rub down.
• Stretch your legs, arms, body -- Stretching is a simple way to keep joints and muscles flexible. It relieves stress and can help enable you to maintain your daily activities.
• Take the plunge – Exercising in the water can build strength and increase range of motion, while the water’s buoyancy reduces wear and tear on sore joints.
• Make an ice pack -- When joints are hot and inflamed, applying something cold can decrease pain and swelling by constricting blood vessels and preventing fluids from leaking into surrounding tissues.
• Enjoy Your Exercise -- Take the work out of working out. Sign up for a class that makes exercise fun

For more information about treating arthritis, please visit the arthritis.org website. Excerpts from arthritis.org collected by licensed Physical Therapist David E. Larson, MSPT

Joint Ventures will be opening our 6th office in Kendall Square at the Watermark Building in December of 2009.  We will again be joining with the Equilibrium to bring the highest quality rehabilitative and gym space to our customers!  We will have 5 treatment private rooms as well as access to over 15,000 sq feet of gym space to provide the best possible 1-on-1 care in Cambridge.
   
Take a look at the location of our newest office: 350 Third Street in Cambridge.  It is steps from the Kendall square T stop.

We will keep you posted once this office is ready to serve you.

Check out the Joint Ventures commercial that is now showing on NESN during Red Sox games as well as on CNN, TLC, HDTV, Food Network, Travel Channel, ESPN2, Animal Planet, Lifetime, and Discovery Channel.