Anyone living with joint pain or osteoarthritis will be all too familiar with the unpleasant sensation of inflammation – but what exactly is it, why does it occur and how can it be managed?
Inflammation is actually an important and necessary process by which your body protects and heals itself – but it can also take place when it shouldn’t, and this is when it creates a problem. By gaining a deeper understanding of inflammation and what it does, you will discover some practical steps you can take to help you manage inflammation at those times when it is causing unnecessary discomfort.
What is inflammation?
Inflammation is your body’s natural reaction to physical trauma, a result of cells and proteins that are sent out when you undergo an injury, infection or anything else that might have irritated your tissue. For example, a sprained ankle can swell up, or a cut on your hand might turn red in the surrounding area and feel warm. These are signs of acute inflammation taking place and damage being repaired, and will usually stop after a short time.
The problem arises when inflammation continues to take place over a longer period, and this is referred to as chronic inflammation. This can occur when the body sends out inflammatory signals even when there is no injury to heal, and may not cause obvious redness or swelling but can eventually damage tissue such as cartilage in your joints. Rheumatoid arthritis is an example of this type of inflammation.
How inflammation leads to pain
Inflammation can cause pain through three primary mechanisms:
- Chemical signals that irritate nerves. The chemicals released by your body that cause inflammation make your nerve endings more sensitive, leading to the sensation of pain.
- Pressure from swelling. Swelling causes your tissue to press on surrounding areas, which can lead to discomfort by applying pressure on nerves.
- Damage caused by inflammation over time. If you have chronic inflammation, it can lead to repeated wear on tissue (e.g. cartilage) that may result in long-term pain and stiffness.
The role of inflammation in osteoarthritis
Osteoarthritis (OA) is the result of cartilage between the joints breaking down over time, and as this cushioning disappears, bones in the joint may begin to rub against each other. This can trigger an inflammation in the joint, potentially leading to:
- Pain
- Morning stiffness
- Swelling in the joint
- Reduced mobility
If not managed, inflammation can exacerbate osteoarthritis by hastening cartilage degradation and increasing pain – which in turn leads to further inflammation.
How diet can help manage inflammation
The foods you eat can have a significant impact on osteoarthritis inflammation – whether by helping to alleviate it, or by actually making it worse. It’s not necessarily a case of overhauling your diet entirely, but rather increasing your intake of foods that have anti-inflammatory properties, and reducing your intake of foods that are likely to have a negative impact.
Anti-inflammatory foods include:
- Fruits and vegetables like berries, leafy greens, tomatoes, and broccoli
- Healthy fats such as olive oil, avocados, nuts, seeds
- Fatty fish including salmon, trout, sardines, which are rich in omega-3 fatty acids
- Whole grains like oats, quinoa, brown rice
- Herbs and spices such as turmeric, ginger, garlic
Inflammatory foods include:
- Highly processed snacks and fast food
- Sugary drinks
- Too much red or processed meats
- Ultra-processed carbohydrates like white bread or pastries
Managing inflammation with lifestyle and medication
The key to dealing with inflammation and reducing its negative impact is managing it – and beyond the dietary changes mentioned above, that means making a few tweaks to your lifestyle and finding the medications or treatments that work for you.
When it comes to lifestyle, there are several steps you can take you greatly reduce your likelihood of experiencing inflammation:
- Keep moving. Doing regular physical exercise that is gentle on the joints is very important for keeping them flexible and reducing stiffness. Think walking, swimming or cycling.
- Weight management. Even losing a small amount of weight can significantly reduce the strain placed on load-bearing joints like knees and hips – and less strain means less inflammation.
- Get a good night’s sleep. Poor sleep quality is not good for inflammation. Try and have a consistent sleep routine where you get enough sleep every night.
- Avoid stress. Stress can be inflammatory, so it’s always a good idea to try and manage it through activities such as meditation, deep breathing exercises or yoga.
For medication and treatment, there are a number of options for you to explore with your doctor or pharmacist:
- Over-the-counter medications. These might include pain relievers or anti-inflammatory medications such as ibuprofen.
- Drug-free treatments. FlexiSEQ is a gel that can be applied directly to the affected area that contains natural lubricant to support joint health.
- Physical therapy. This can help strengthen the muscles around joints.
- Further treatment. In certain cases, your doctor may advise you to take prescription medications, or perhaps suggest joint injections.
Keep cool!
Whatever you do, remember that there are always things you can do to help manage your inflammation – and there’s no one-size-fits-all solution. Managing inflammation just means finding the right balance of healthy eating, exercises and treatment options that work with your lifestyle – and taking the practical steps that will keep you on track for feeling better in your joints, one day at a time.