Avoiding/Managing Osteoarthritis

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Avoiding/Managing Osteoarthritis

Arthritis is the umbrella term for a cluster of joint diseases involving inflammation of the joints, hence “arthr-” (joint) “-itis” (suffix used to denote inflammation).

Inflammatory vs Non-Inflammatory Arthritis

Arthritis is broadly divided into inflammatory arthritis and non-inflammatory arthritis.

Some forms, such as rheumatoid arthritis, are of the inflammatory kind. We wrote about that previously:

See: Avoiding/Managing Rheumatoid Arthritis

You may be wondering: how does one get non-inflammatory inflammation of the joints?

The answer is, in “non-inflammatory” arthritis, such as osteoarthritis, the damage comes first (by general wear-and-tear) and inflammation generally follows as part of the symptoms, rather than the cause.

So the name can be a little confusing. In the case of osteo- and other “non-inflammatory” forms of arthritis, you definitely still want to keep your inflammation at bay as best you can; it’s just not the prime focus.

So, what should we focus on?

First and foremost: avoiding wear-and-tear if possible. Naturally, we all must live our lives, and sometimes that means taking a few knocks, and definitely it means using our joints. An unused joint would suffer just as much as an abused one. But, we can take care of our joints!

We wrote on that previously, too:

See: How To Really Look After Your Joints

New osteoarthritis medication (hot off the press!)

At 10almonds, we try to keep on top of new developments, and here’s a shiny new one from this month:

Note also that Dr. Flavia Cicuttini there talks about what we talked about above—that calling it non-inflammatory arthritis is a little misleading, as the inflammation still occurs.

And finally…

You might consider other lifestyle adjustments to manage your symptoms. These include:

  • Exercise—gently, though!
  • Rest—while keeping mobility going.
  • Mobility aids—if it helps, it helps.
  • Go easy on the use of braces, splints, etc—these can offer short-term relief, but at a long term cost of loss of mobility.
    • Only you can decide where to draw the line when it comes to that trade-off.

You can also check out our previous article:

See: Managing Chronic Pain (Realistically!)

Take good care of yourself!

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  • Cherries vs Cranberries – Which is Healthier?

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    Our Verdict

    When comparing cherries to cranberries, we picked the cherries.

    Why?

    In terms of macros, cherries have a little more protein (but it’s not much) while cranberries have a little more fiber. Despite this, cherries have the lower glycemic index—about half that of cranberries.

    In the category of vitamins, cherries have a lot more of vitamins A, B1, B2, B3, B9, and a little more choline, while cranberries have more of vitamins B5, B6, C, E, and K. A modest win for cherries here.

    When it comes to minerals, things are more divided: cherries have more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while cranberries have more manganese. An easy win for cherries here.

    This all adds up to a total win for cherries, but both of these fruits are great and both have their own beneficial properties (see our main features below!)

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  • The Uses of Delusion – by Dr. Stuart Vyse

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    Most of us try to live rational lives. We try to make the best decisions we can based on the information we have… And if we’re thoughtful, we even try to be aware of common logical fallacies, and overcome our personal biases too. But is self-delusion ever useful?

    Dr. Stuart Vyse, psychologist and Fellow for the Committee for Skeptical Inquiry, argues that it can be.

    From self-fulfilling prophecies of optimism and pessimism, to the role of delusion in love and loss, Dr. Vyse explores what separates useful delusion from dangerous irrationality.

    We also read about such questions as (and proposed answers to):

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    • Why are negative superstitions harder to shake than positive ones?
    • Why do we tend to hold to the notion of free will, despite so much evidence for determinism?

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    Bottom line: if you’ve ever felt yourself wondering if you are deluding yourself and if so, whether that’s useful or counterproductive, this is the book for you!

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  • This Book May Save Your Life – by Dr. Karan Rajan

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    The title is a bold sell, but the book does include a lot of information about what can go wrong in your body, and how those things can be avoided.

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    Hopefully, your insides will never see the light of day, but this author is a general surgeon and as such, is an experienced and well-qualified tour guide. Here, we learn about everything from the long and interesting journey through our gut, to the unique anatomical features and liabilities of the brain. From the bizarre oddities of the genitals, to things most people don’t know about the process of death.

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  • Weight Vests Against Osteoporosis: Do They Really Build Bone?

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    Dr. Doug Lucas is a dual board-certified physician specializing in optimizing healthspan and bone health for women experiencing osteoporosis, perimenopause, and menopause. Here, he talks weight vests:

    Worth the weight?

    Dr. Lucas cites “Wolf’s Law”—bones respond to stress. A weighted vest adds stress, to help build bone density. That said, they may not be suitable for everyone (for example, in cases of severe osteoporosis or a recent vertebral fracture).

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    • 2012 study: included three groups (control, weighted vest, exercise only). Results showed no significant bone density difference between vest and exercise-only groups, though the vest group showed better balance and motor control.

    Dr. Lucas concludes that weighted vests are a useful tool while nevertheless not being a magic bullet for bone health. In other words, they can complement exercise but you will also be fine without. If you do choose to level-up your exercise by using a weight vest, then starting with 5–10% of body weight in a vest is often recommended, but it depends on individual circumstances. If in doubt, start low and build up. Wearing the vest for daily activities can be effective, but improper use (awkward positions or improper impact training) can increase injury risk, so do be careful with that.

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  • Statin and Antidepressant Side Effects

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    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

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    So, no question/request too big or small

    Side effects of statins, are they worth it? Depression, are antidepressants worth it?

    About statins, that depends a lot on you, your circumstances, and—as it happens—your gender. We covered this in a main feature recently, but a short answer is: for most people, they may not be the best first choice, and could even make things worse. For some people, however, they really are just what’s needed.

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  • No, sugar doesn’t make your kids hyperactive

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    It’s a Saturday afternoon at a kids’ birthday party. Hordes of children are swarming between the spread of birthday treats and party games. Half-eaten cupcakes, biscuits and lollies litter the floor, and the kids seem to have gained superhuman speed and bounce-off-the-wall energy. But is sugar to blame?

    The belief that eating sugary foods and drinks leads to hyperactivity has steadfastly persisted for decades. And parents have curtailed their children’s intake accordingly.

    Balanced nutrition is critical during childhood. As a neuroscientist who has studied the negative effects of high sugar “junk food” diets on brain function, I can confidently say excessive sugar consumption does not have benefits to the young mind. In fact, neuroimaging studies show the brains of children who eat more processed snack foods are smaller in volume, particularly in the frontal cortices, than those of children who eat a more healthful diet.

    But today’s scientific evidence does not support the claim sugar makes kids hyperactive.

    Sharomka/Shutterstock

    The hyperactivity myth

    Sugar is a rapid source of fuel for the body. The myth of sugar-induced hyperactivity can be traced to a handful of studies conducted in the 1970s and early 1980s. These were focused on the Feingold Diet as a treatment for what we now call Attention Deficit Hyperactivity Disorder (ADHD), a neurodivergent profile where problems with inattention and/or hyperactivity and impulsivity can negatively affect school, work or relationships.

    Devised by American paediatric allergist Benjamin Feingold, the diet is extremely restrictive. Artificial colours, sweeteners (including sugar) and flavourings, salicylates including aspirin, and three preservatives (butylated hydroxyanisole, butylated hydroxytoluene, and tert-Butrylhdryquinone) are eliminated.

    Salicylates occur naturally in many healthy foods, including apples, berries, tomatoes, broccoli, cucumbers, capsicums, nuts, seeds, spices and some grains. So, as well as eliminating processed foods containing artificial colours, flavours, preservatives and sweeteners, the Feingold diet eliminates many nutritious foods helpful for healthy development.

    However, Feingold believed avoiding these ingredients improved focus and behaviour. He conducted some small studies, which he claimed showed a large proportion of hyperactive children responded favourably to his diet.

    bowls of lollies on table
    Even it doesn’t make kids hyperactive, they shouldn’t have too much sugar. DenisMArt/Shutterstock

    Flawed by design

    The methods used in the studies were flawed, particularly with respect to adequate control groups (who did not restrict foods) and failed to establish a causal link between sugar consumption and hyperactive behaviour.

    Subsequent studies suggested less than 2% responded to restrictions rather than Feingold’s claimed 75%. But the idea still took hold in the public consciousness and was perpetuated by anecdotal experiences.

    Fast forward to the present day. The scientific landscape looks vastly different. Rigorous research conducted by experts has consistently failed to find a connection between sugar and hyperactivity. Numerous placebo-controlled studies have demonstrated sugar does not significantly impact children’s behaviour or attention span.

    One landmark meta-analysis study, published almost 20 years ago, compared the effects of sugar versus a placebo on children’s behaviour across multiple studies. The results were clear: in the vast majority of studies, sugar consumption did not lead to increased hyperactivity or disruptive behaviour.

    Subsequent research has reinforced these findings, providing further evidence sugar does not cause hyperactivity in children, even in those diagnosed with ADHD.

    While Feingold’s original claims were overstated, a small proportion of children do experience allergies to artificial food flavourings and dyes.

    Pre-school aged children may be more sensitive to food additives than older children. This is potentially due to their smaller body size, or their still-developing brain and body.

    Hooked on dopamine?

    Although the link between sugar and hyperactivity is murky at best, there is a proven link between the neurotransmitter dopamine and increased activity.

    The brain releases dopamine when a reward is encountered – such as an unexpected sweet treat. A surge of dopamine also invigorates movement – we see this increased activity after taking psychostimulant drugs like amphetamine. The excited behaviour of children towards sugary foods may be attributed to a burst of dopamine released in expectation of a reward, although the level of dopamine release is much less than that of a psychostimulant drug.

    Dopamine function is also critically linked to ADHD, which is thought to be due to diminished dopamine receptor function in the brain. Some ADHD treatments such as methylphenidate (labelled Ritalin or Concerta) and lisdexamfetamine (sold as Vyvanse) are also psychostimulants. But in the ADHD brain the increased dopamine from these drugs recalibrates brain function to aid focus and behavioural control.

    girl in yellow top licks large lollipop while holding a pink icecream
    Maybe it’s less of a sugar rush and more of a dopamine rush? Anastasiya Tsiasemnikava/Shutterstock

    Why does the myth persist?

    The complex interplay between diet, behaviour and societal beliefs endures. Expecting sugar to change your child’s behaviour can influence how you interpret what you see. In a study where parents were told their child had either received a sugary drink, or a placebo drink (with a non-sugar sweetener), those parents who expected their child to be hyperactive after having sugar perceived this effect, even when they’d only had the sugar-free placebo.

    The allure of a simple explanation – blaming sugar for hyperactivity – can also be appealing in a world filled with many choices and conflicting voices.

    Healthy foods, healthy brains

    Sugar itself may not make your child hyperactive, but it can affect your child’s mental and physical health. Rather than demonising sugar, we should encourage moderation and balanced nutrition, teaching children healthy eating habits and fostering a positive relationship with food.

    In both children and adults, the World Health Organization (WHO) recommends limiting free sugar consumption to less than 10% of energy intake, and a reduction to 5% for further health benefits. Free sugars include sugars added to foods during manufacturing, and naturally present sugars in honey, syrups, fruit juices and fruit juice concentrates.

    Treating sugary foods as rewards can result in them becoming highly valued by children. Non-sugar rewards also have this effect, so it’s a good idea to use stickers, toys or a fun activity as incentives for positive behaviour instead.

    While sugar may provide a temporary energy boost, it does not turn children into hyperactive whirlwinds.

    Amy Reichelt, Senior Lecturer (Adjunct), Nutritional neuroscientist, University of Adelaide

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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