One in six people in Australia have arthritis. That’s 3.9 million Australians. Arthritis leads the way for chronic pain and is the second most common cause of disability and early retirement due to ill health in Australia.
The cause of arthritis is not fully known and there are over 100 different types of arthritis, however, there is some consensus around some people being genetically predisposed towards developing arthritis. Other forms of arthritis can be caused by problems with the immune system or by a metabolic condition, such as gout.
Environmental causes such as obesity, repetitive movements placing strain on a joint or damage to a joint from a sports injury are all contributory factors toward the development of arthritis.
Regular exercise, sensible weight maintenance and a healthy diet, primarily plant-based with a variety of fresh fruits, vegetables, nuts, pulses and good oils is our best defence in reducing our chances of developing arthritis.
How Yoga supports Joint Health
A regular yoga practice is perfect for supporting good joint health and ensuring mobility and flexibility throughout our life. A joint is a junction between two bones comprised of tendons – which connect muscle to bone, ligaments attaching bone to bone, cartilage, which acts as a cushion and synovial fluid to provide lubrication. Yoga supports the entire joint structure as follows:
Strong Bones
Using the weight of the body, yoga poses include movements which are stress-bearing on the bones, signalling to the bone cells to increase bone cell production. Strong bones form the foundation of strong joints.
Muscle Support
Yoga strengthens muscles using weight, repetition and the holding of poses which in turn forms a solid support for the joints. Weak muscles places far greater stress and strain on the joints as the body seeks support and stability.
Increasing Range of Motion
The range of motion within a joint or group of joints is measured in degrees. Wrists for example, can flex up to 90 degrees and extend to 70 degrees. Yoga ensures the joints are exercising their range of motion and this becomes increasingly important as we age.
Cartilage
Cartilage may be lost without movement, thereby reducing the cushioning capacity between the bones. This reduction of cartilage can be extremely painful as bone is left to grind on bone. Cartilage mobility during a yoga practice will ensure healthy cushioning between joints.
Synovial Fluid
Keeping mobile and hydrated will ensure sufficient synovial fluid is available to enable joints to slide and glide easily through movements.
How food influences our Joint Health
In addition to moving our joints, it is vital that we also eat foods which promote the health of the joints and avoid those which cause inflammation and pain.
Top 10 foods that Fight Inflammation in the Joints
Broccoli – rich in pain-fighting phytonutrients
Olive Oil – reduces inflammation
Blueberries – rich in antioxidants
Fish – an important source of Omega 3
Nuts – antioxidant properties. Contain Omega 3, & are high in fibre & magnesium
Cherries – high in antioxidants
Kelp – contains chlorophyll & a complex carbohydrate with anti-inflammatory properties
Fermented foods – essential for the health of our gut microbiome, which helps curb systemic inflammation & maintains strong immune function
Papaya – contains enzyme papain which lowers inflammation. Also contains vitamins C, E & beta-carotene
Green Tea – rich in anti-inflammatory flavonoids
Foods to Avoid for Great Joint Health
Sugar
Gluten
Transfats
Barbequed and blackened food
Nightshade vegetables for example, Potatoes, capsicums, aubergines, tomatoes
Fast Food
