What Is Arthritis - Know Thy Enemy! (Part 2)

1. Curcumin

For decades, scientists have suspected that the spice turmeric, and its primary bioactive component, curcumin, possesses powerful anti-inflammatory properties.  However, the best evidence for this came just two years ago when researchers put the studies together and performed a ‘systematic review and meta-analysis of randomised clinical trials’ (which is the goldest of gold standards!).  In all, they considered dozens of studies that measured the effect of curcumin and turmeric on arthritis-related pain and stiffness. It was found that people taking up to 1000mg/day of curcumin had a very significant reduction in symptoms [3].

These findings are supported by further studies performed which have found that after only 10 days of curcumin treatment, there was a major reduction in inflammatory blood markers (cytokines) as well as reducing the inflammatory activity of particular immune cells known as macrophages [4].  This is particularly relevant for sufferers of RA, which has a profound inflammatory component.

Curcumin is 100% plant-based, being derived from the turmeric plant.  Keep in mind that curcumin is the active component of turmeric (and turmeric is only 2% curcumin) - so just taking turmeric itself won’t work.  It’s also important to use curcumin that has improved bioavailability, since curcumin, like turmeric, is poorly absorbed in its natural form. Truth Origins Liquid Curcumin have overcome this problem by making their product water-soluble.

3. Cycling, Swimming & Gym

Cycling

Immobility is the enemy of good arthritis management, so stay moving.  I took up cycling when I could no longer play competition basketball after my hip replacement.  Cycling is excellent because it is very gentle on the joints, while improving flexibility and cardiovascular fitness.  I’d recommend starting out with an hour of easy riding a week and building up from there. Try not to fall into the trap of only cycling indoors (say, at a gym or on a spin bike at home) because boredom will get you in the end! 

Swimming

It is a great way to build strength and flexibility, as well as improve fitness and lose weight (which reduces pressure on arthritic joints). I try to swim for just 30 minutes a week.

Gym

I’ve added this to the list because people with arthritis are prone to osteoporosis (reduced bone density) and in turn, are at risk of fracture and shorter life span. Weight-bearing exercise is the best way to prevent the process of osteoporosis, while also strengthening the muscles around the joints. It’s probably a good idea to have a program drawn up by a trainer that’s experienced. Some private health insurance companies will subsidise a gym program (because they know it’ll save them thousands of pounds down the track!).