What is Red Light Therapy, and Can it Help Arthritis?

What is Red Light Therapy, and Can it Help Arthritis?

Red light therapy (RLT) is a type of treatment provided in clinical and cosmetic settings that incorporates red light to improve the skin’s appearance, such as reducing fine wrinkles, scars, redness and acne.   It is also used in the medical setting to help reduce pain and increase healing in the joints, such as tendinitis, sprains/strains, and arthritis.

Red Light Therapy is also known as:

  • Phototherapy
  • Photodynamic therapy
  • Photobiomodulation
  • Low-level laser light therapy*
  • Low-power laser therapy*
  • Cold laser therapy*
  • Biostimulation
  • Photonic stimulation

*this is a misnomer, because red light therapy does not use laser energy.

Interest in red light therapy emerged decades ago when NASA conducted experiments on growing plants in space and healing injuries to astronauts.  Results of this research pointed to a connection between red light and positive, biological effects on human tissues.  This ability of light (photons) to alter biological activity in living cells is called photobiomodulation and is the means by which RLT achieves therapeutic benefit.

What is Light?

Understanding this requires some basic knowledge of how the eye works, and physics.

First of all, vision is possible only in the presence of light.  This means light must bounce off objects in your visual field and enter your eye, which then “translates” the bounced light into an image that is perceived by your brain.

But how do we perceive color?  White light is actually made up of wave energy that propagates in multiple wavelengths.  It is this difference in wavelengths, the molecular properties of all objects, and the design of the human eye’s retina that creates the perception of color. Objects that appear a certain color reflect the wavelength of just that color into your eye and absorb all other wavelengths. For example, a red shirt reflects the red wavelengths and absorbs the blue, orange and yellow wavelengths.  Altogether, these component wavelengths of white light is called the visible spectrum of the electromagnetic spectrum, which is shown here:

Electromagnetic spectrum

Electromagnetic energy exists as an electrical field with a magnetic field 90 degrees to its axis and propagates at the speed of light.  The electromagnetic spectrum is the range, in wavelengths, of electromagnetic energy existing in nature, from the very tiny wavelength gamma ray (.0001 billionth of a meter) to the very long wavelength of AM radio (100 meters).   Light is in between these extremes and is the only EM waves humans can see, between the wavelengths of about 380 to 700 nanometers (nm, billionths of a meter). 

When light passes through a crystal prism, it bends.  Since light is made up of different wavelengths, the component EM waves of white light behave differently (bend at different angles and speeds) as they enter the prism and can now be visually distinguished from one another as separate colors in a band:  red, orange, yellow, green, blue, indigo, violet.  Similarly, rainbows form when suspended rain droplets bend the sun’s light and separate it into its component colors.

Prism and light spectrum

RED light is the longest wavelength of visible light, while VIOLET is the shortest.  As the electromagnetic wavelength increases, the frequency (the number of times the wavelength passes a fixed point, measured in hertz – Hz) decreases, and so does the amount of energy it carries.  So, the very small wavelength/high frequency gamma and x-rays carry a lot of energy and are dangerous to tissues.  You may have heard that ultraviolet (UV) light can cause skin cancer.  This is because much of its energy is absorbed by the skin, where it does damage to cells.  Red light, being the longest wavelength of light, doesn’t have the energy level of UV and therefore does not pose danger to tissue; in fact, as we will discuss later, it has beneficial effects to tissues.

Comparison of visible light wavelengths

How Does Red Light Therapy Work?

Red light therapy is used to:

  • Improve wound healing
  • Reduce pain in joints
  • Treat tendonitis
  • Reduce headaches
  • Reduce stretch marks
  • Reduce wrinkles, fine lines and age spots
  • Improve psoriasis, rosacea and eczema.
  • Improve appearance of recent scars
  • Improve hair growth in people
  • Improve acne

It’s well established that light can initiate biological change in living organisms.  Perhaps the most well-known is photosynthesis, the series of biochemical reactions where sunlight energy catalyzes the formation of sugar (glucose molecules) in plants.  Photons from light get absorbed by tiny structures in a plant called chloroplasts, which provide the biological machinery to synthesize glucose (basically, stored energy) from inorganic carbon dioxide and water.

Photosynthesis

Another example of light effecting change in living tissue is vitamin D formation, where the pre-cursor of vitamin D is created when UVB light strikes 7-dehydrocholesterol molecules in the skin

Sunlight catalyzes Vitamin D synthesis in skin

With red light, the pathway is likely similar.  Many research studies have been conducted over the years to uncover the mechanism behind red light photobiomodulation; i.e. the nature of its therapeutic effects.  What is definitely known is that the red light wavelength (in the 660-700 nm wavelength range) tends to get absorbed in the nucleus and mitochondria of cells, in locations called chromophoresMitochondria (image below) are the structures where energy is generated for the cell, much like the previously mentioned chloroplasts in plant cells.  The nucleus contains the DNA, which is the template for protein synthesis.

microscopic view of a cell mitochondria

We also know that photons can “excite” electrons – the tiny charges that orbit atomic nuclei.  Cells and all their parts including the mitochondria are of course made up atoms.  An “excited” electron means a movement of an electron to a higher energy orbit (further from/ less attracted to the nucleus).

In short, red light stimulation increases the energy state of electrons in sick tissues, enabling faster/enhanced reaction between adjacent molecules, as electron interactions between atoms are the basis of all biochemical reactions.  This may translate into the cell “speeding up” its activities, particularly respiration (ATP formation from glucose via the Krebs cycle, i.e. energy production) as well as waste elimination and gas exchange.  Redox signaling is the term used to describe this activity, and is the leading hypothesis for the mechanism of red light photobiomodulation.

With enhanced cellular signaling:

  • If the cell is a fibroblast, it could lead to faster wound healing, as fibroblasts migrate to the injury/damaged site to synthesize and lay down collagen fibers.
  • If the cell is a stem cell (undifferentiated cell), it could enhance the transformation of stem cells to fibroblasts or chondrocytes, which make collagen and cartilage, respectively.
  • If the cell is an epidermal cell, it could mean faster cell turnover to clear out abnormal cells in skin conditions such as eczema and psoriasis.

Cells are programmed to respond to specific extracellular signal molecules for development, tissue repair, immunity, and homeostasis.  Errors in signaling interactions may lead to diseases such as cancer, autoimmunity (such as rheumatoid arthritis), and diabetes.  Given this, it is feasible to assume that if red light therapy can enhance cell signaling, it can benefit these cellular functions and support tissue healing and pain reduction.

Red Light Therapy is Shown to Reduce Inflammation

Many studies found that red light reduced inflammation in tissues.  Inflammation is the body’s response to injury or some kind of irritant and is characterized by redness, swelling, and pain.  It involves a complex series of steps involving multiple protein clotting factors in the blood and tissues.

Inflammation also involves several types of cells involved in the reparative process, including macrophages (“cleaner” cells that remove debris), basophils (a type of white blood cell that secretes histamine and heparin to make blood vessels more leaky and manage clotting), and fibroblasts.  It also involves cytokines—chemical signaling molecules that cells use to communicate and coordinate activities within themselves and with each other.

Inflammation often gets out of hand at the injury/ damaged tissue site and contributes to the problem by increasing pain and delaying healing.  In fact, diseases like arthritis, irritable bowel syndrome, vascular disease, diabetes, and even Alzheimer’s disease involve chronic (ongoing) inflammation.  This is the basis for the utilization of anti-inflammatory medications such as steroids and non-steroidal medications (NSAIDs) like Tylenol and Ibuprofen for inflammation.

The inflammation-reducing ability of red light therapy is likely due to its ability to enhance cell signaling and molecular flow in the cell.  One study notes that overall reduction in inflammation is one of the most reproducible effects of photobiomodulation [from red light]. This is particularly important for inflammatory diseases affecting joints; acute trauma, lung disorders, and brain injuries resulting in inflammation.

Another proposed model to explain how light therapy works is photon-mediated ion channels in cell membranes (image below).  Basically, ion channels are the passageways in membranes (think tiny gated doors) where ions flow through, which require energy to open.  An electrical gradient is formed as the ion concentration differs on either side of the membrane, and this gradient can be used to drive movement of molecules into and out of the cell, very much like voltage.  In fact, this is how neurons produce nerve impulses.  Red light photons may be able to activate these ion channels, thereby boosting efficiency of ion flow and helping the cell maintain equilibrium.

Ion channels create energy potential in cell membranes

Should You Try Red Light Therapy for Arthritis?

Given its photobiomodulation ability, red light can be a useful, self-administered treatment for skin conditions and tissue injury/pain.  It has powerful effects of improving cellular function to diseased/ injured tissues, which can improve recovery and healing.  Being lower frequency, it is not harmful to the body, unlike UV light.

However, red light therapy should not be considered a “magic bullet” for “curing” things.  Every person is different, and if you have complicating factors in your health and/or your condition is advanced, it may not work as well.  While the human body has remarkable regenerative and healing abilities, there are limitations.

For example, in the case of advanced degenerative osteoarthritis of the knee or hip, much of the cartilage has worn away, and there are multiple areas of exposed bone.  Normal, healthy cartilage that lines joint surfaces is smooth and resilient to pressure.  Unlike the epidermis (skin), it does not regenerate very well, so if you lose quite a bit of it or tear it, it cannot regrow back to normal.

Osteoarthritis of the knee

But, if you are at the very early stages of osteoarthritis, red light therapy can be very helpful in arresting its progression.  Arthritis usually appears mid-age, but if you engaged in heavy contact or heavy impact sports such as football and gymnastics, it may start earlier.  What happens is tiny disruptions in the cartilage start to gradually separate, much like how a tiny crack in your windshield “grows” in length as your car absorbs shock from the road each time you drive.  These tiny separations then form pits in the cartilage, which widen. Bone is exposed, inflammation sets in, and you’re on your way to an eventual knee or hip replacement some years later.  But if you apply red light therapy to the tiny disruptions as they form, there is a much better chance of arresting their progression by stimulating cartilage growth.  The red light will energize chondrocytes, the dormant cells embedded in the cartilage matrix tasked with maintaining it, and can stimulate the proliferation of chondroblasts, the cells that secrete collagen matrix.

Chondrocytes

You can still apply red light to an advanced osteoarthritic knee for palliative purposes, since red light can suppress inflammation and therefore provide some degree of pain relief.  If doing so allows you to stay on your feet a couple more hours in a day, then that is definitely a positive benefit to your quality of life.

A good solution for applying red light therapy to the knee is the 120 LED wrap.  It is a flexible pad containing 120 light emitting diodes (LEDs) with each diode containing one (1) 660 nm red light emitter and two (2) 850 nm infrared emitters.  You wrap it around your knee and hold it in place with an elastic band that comes with it, and press a button.

Alternatively, if you are patient, you can use a red light torch device.  This requires you to hold it in place for a couple of minutes.  The good thing about the torch is that you can target small areas.  For example, if you know you have a cartilage tear on the inside of your knee joint, you can press the torch over it and concentrate the light on that one spot.  The torch is also good for small joints; i.e. knuckles.

As always, when you self-treat conditions use a multi-pronged approach:  improve your diet, get enough rest, drink enough water every day (sometimes not easy to remember!), avoid ingesting toxins as best you can (nix smoking, alcohol, processed food, excessive pollution); get fresh, clean air by walking where there are lots of trees; exercise/ move often to strengthen your muscles and heart, and avoid negative thinking, which elevates stress hormones.  Do all these things consistently and you can rest assured that you are giving your body its best chances for recovering from disease and pain.

Are You On Your Way to Getting Arthritis?

Arthritis, which translates to “irritation of a joint,” has the potential to develop into a debilitating condition that can significantly reduce your activities of daily living (ADL) and quality of life.  It involves pain, stiffness and understandably a reduced ability to move and engage in exercise.  Lack of exercise/ mobility promotes weight gain, which can make the arthritis worse as the joint surfaces bear increased weight.

If the pain is strong enough, sufferers resort to over-the-counter medications such as acetaminophen (Tylenol, Paracetamol), NSAIDs, or non-steroidal anti-inflammatories (Ibuprofen, Naproxen); and if the pain is severe, opioid drugs.  All of these drugs have dangerous side effects, which become more significant if they are taken long term.  This includes liver damage, gastrointestinal problems, muscle and joint pain, and for opioids, constipation, nausea and drug addiction/dependency.

Today, I will address specifically osteoarthritis, or OA.   It is the most common form of arthritis and is the major cause of disability in persons aged 65 and over.  Osteoarthritis affects primarily the weight-bearing joints such as the ankles, knees, hips, lower spine and lower neck.  It starts out non-inflammatory (unlike rheumatoid arthritis, which is an inflammatory auto-immune form of arthritis) and involves gradual wear and tear of the cartilage surfaces of the ends of the bones that form the joint.  In advanced stages, the damaged cartilage triggers mild inflammation (swelling, increased vascularity, increased pain) and the condition is better described as inflammatory osteoarthritis.

Osteoarthritis has systemic risk factors and local risk factors.

Systemic risk factors include age, sex, race, bone density, genetic factors, nutrition and hormonal status (which is related to age).

  • Black Americans have a higher incidence of OA than white Americans; however the association may be rooted in demographics/ cultural factors rather than genetics.
  • Reduced production of human growth hormone (HGH) and the sex hormones (estrogen, testosterone) are associated with reduced cartilage pliability; i.e. increased brittleness and less thickness.
  • Cartilage is thought to be highly vulnerable to oxidative stress (free radical damage, oxidation), and high doses of vitamin C and D are protective against the development of OA.  Smoking, pollution and a diet high in processed food are factors that promote oxidative stress.

Local risk factors include obesity, occupation, prior joint injuries, existing joint instability, sports/physical activities and congenital joint abnormalities.

  • Obese individuals experience increased pressure in their weight bearing joints when standing or sitting.  This can force water content out of the cartilage and lead to small tears which then lead to larger tears and “bone on bone” contact within the joint.
  • Occupations that involve repetitious trauma/ forces to the joints increase risk for OA.
  • Sports, especially football, basketball, long distance running and gymnastics can result in accelerated cartilage degeneration especially after age 40.
  • Prior injuries/ trauma that subluxated or misaligned a joint will predispose it to accelerated OA as the joint loses its normal mechanical function.   The joint surfaces may not articulate properly, and weight distribution along the surface may become uneven following trauma.
  • Congenital anomalies such as scoliosis and fused vertebral segments can also alter normal joint movement and promote accelerated OA.
  • Weak muscles can deprive joints of protection and stability, predisposing them to OA.  Weak muscles are related to sedentary lifestyles, whether by choice or secondary to an incapacitating condition like advanced Type 2 diabetes.

The bottom line:

If you have systemic risk factors, think in terms of diet and nutrition to ward of their effects.  You can’t control aging, you can’t control your sex and race, but you can control the level of oxidative stress in your body and you can “down-regulate” genes that may predispose you to arthritis by adopting a healthy diet and lifestyle.

If you also have several local risk factors for OA, think in terms of minimizing their effects.  Unstable joints from prior injuries can benefit from targeted exercises that strengthen the joint; perhaps some occasional spinal and/or extremity adjustments from a chiropractor or therapist; supports/orthotics as applicable; and avoiding activities which over-stress the affected joint.  For example, if you have a spondylolisthesis, it’s best to avoid running and instead do speed walking or use an elliptical machine to get your cardio exercise.

If you are suffering from chronic pain in your muscles and joints, nerves and ligaments, stay tuned for a new multi-media educational course being developed, Get Rid of Pain Forever.  To receive notice of its launch, visit here.

 

 

Spinal Stenosis – What it Is, and What to Do

Spinal Stenosis – What it Is, and What to Do

spinal stenosis

Spinal Stenosis

Recently, Carrie Ann Inaba, one of the judges of the show Dancing With the Stars publicly announced that she has been suffering for quite some time from cervical spinal stenosis– a condition in which the canal that encases the spinal cord in the neck narrows and obstructs nerve tissue.  She explained how her condition impacts her life, limiting her from doing the things she loves to do.  To Carrie Ann’s dismay, she no longer dances with a partner for fear of getting whiplash and paralysis.  That’s quite unfortunate for someone whose entire career revolved around dancing.

Although spinal stenosis is a generalized term for narrowing of the spinal canal by any cause, the most common type, which will be discussed here, is the type caused by osteophytes— growth of bony projections that narrow the openings where nerves pass through.  Advanced osteophytic activity is also referred to as spondylosis.  When it is severe enough to narrow the spinal canal (foramen) it then creates the condition known as spinal stenosis.  For your information, other forms of spinal stenosis are those caused by herniated discs, spondylolisthesis, tumors or any mass that encroaches into the spinal canal.

In her article, Carrie Ann mentioned that spinal stenosis is a form of arthritis and that she is anxious to find a cure for it.  Unfortunately spinal stenosis is not one of those conditions that can resolve on its own with rest, exercise and time and other non- invasive measures.  And since the inflammation from spinal stenosis is secondary to irritation of nerves, it is technically not a type of arthritis.  That is why anti-inflammatory medications have minimal effect on the pain associated with spinal stenosis, which is typically deep, sharp and radiating in nature.

Spinal stenosis occurs when vertebrae, the bones that comprise the spinal column gradually morph in a way that constricts the spinal foramen (canal), or space where the spinal cord resides.  When there is less space for the spinal cord to move, it is subject to more abrasion with spinal movement; i.e. bending and turning your neck.  The cord (actually, meninges or covering of the cord) rubs against sharp edges of the bony projections into the foramen with movement causing inflammation and injury to the nerve tissue, sometimes causing sclerosis (hardening).   In advanced cases, especially  cases of lumbar spinal stenosis (due to the more significant weight burden) the narrowing gets so advanced that there is constant pressure on the nerve roots.  At this point, it is an emergency situation as renal function and sensation to the legs are affected.

Signs of advanced spinal stenosis include paresthesias, sharp pain with movement, weakness in the extremities, and muscle atrophy in legs and/or arms.  Symptoms can be permanent if not treated early.

And what is the treatment for spinal stenosis?  First of all, doctors will usually order MRI and x-ray to determine extent of narrowing.  If it is caught early, physical therapy and lifestyle modification is recommended.   The goal is to slow down or stop the progression of the narrowing.

Surgery is the only option for advanced cases.  Since spinal stenosis involves physical structures compressing nerve tissue, there are surgical procedures that can enlarge the spinal canal by scraping off the encroaching bone material and buy the patient more time.  Since bone is comprised of live cells, the movement of bony projections (called osteophytes) into the spinal canal is still likely after surgery and many who have had such spinal decompression surgeries develop the same problem several years later.

It’s not quite evident why some people suffer from spinal stenos more than others.  But those who have a history of physical trauma to the spine like car accidents, sports injuries and falls are at a higher risk.  The theory is that the injury event disrupts the normal alignment of the spinal segments resulting in accelerated wear and tear over time;  much like how a loose screw in a machine accelerates mechanical failure.  Some orthopedists hypothesize that the appearance of bony projections is the body’s attempt to fuse and stabilize adjacent vertebrae so they can no longer move separately; thus reducing the probability of injury.  However, the nerves that share the space with the vertebrae get damaged in the process.    If this theory holds true, then it is an inherent design flaw of the body’s self-healing mechanisms.

Also, heavy smoking and obesity, and general poor health can increase your chances of developing spinal stenosis.

I’m sure more than one doctor broke the news to Ms. Inaba that there basically is no “cure” for spinal stenosis once it is in its advanced stages, which appears to be her case based on her own description of her symptoms.  It is a mechanical condition that mandates mechanical intervention.  No amount of drugs will cure spinal stenosis from advanced osteophyte formatioin.   Her only option at this point is spinal decompression surgery to widen the spinal canal and hope that the nerve tissue did not sustain permanent damage.

The best strategy for dealing with spinal stenosis is prevention.  If you sustained injury to your spine from a car accident (even a low impact one that did not require medical treatment), a sports injury (including repetitious trauma like that related to gymnastics and football) or slip and fall, realize that “the seed” for spinal stenosis may have been planted in you already.  If your injury event was over five years ago, get an x-ray to identify any levels where osteophytes are present; these are the sentinels of potential areas of spinal stenosis as they identify areas of biomechanical weakness.  If there are some, the first course of action is to not worsen things.  Avoid or reduce activities that regularly place trauma to your spine.  Engage in specific exercises that strengthen the neck and lower back to offer more stability.  Stretch often (yoga is a great choice) and take care of the insides of your body as well with proper diet, nutrition, hydration and adequate rest.

Lastly, the Cervical and Lumbar Posture Pump is a home rehabilitation device that tractions and separates vertebrae to hydrate the discs and increase nutrient absorption which can slow down the progression of spinal stenosis if done diligently on a regular basis.  I have personally used them in my practice, and patients reported positive results.

Knee Pain, Roosters and Osteoarthritis?

Knee Pain, Roosters and Osteoarthritis?

Osteoarthritis occurs when the cartilage lining the articulating (contacting) surfaces of a joint gets damaged or wears out, exposing nerve endings inside and leading to inflammation.  Since a joint is a precision, biological mechanism the slightest change in any of its components will eventually lead to breakdown, much like car engine.

As the cartilage thins, bone on bone contact occurs.   Since bone is living tissue, it will respond to this irritation by forming osteophytes, better known as bone spurs.  The osteophytes compound the problem by disrupting proper joint movement and irritating surrounding ligaments.  And to make matters worse, the joint fluid, called synovial fluid gradually loses its ability to cushion the joint.  Synovial fluid to a joint is like motor oil to a car engine’s cylinder:  it enables “near frictionless” movement.   It forms a thin, lubricating buffer between the ends of the two bones that make up a joint; for example in the knee, the tibia (lower leg) and femur (upper leg).

The knee is perhaps the most common joint to experience osteoarthritis.  It is a large, primary weight bearing joint that takes a lot of punishment in the course of a day.  Basic activities like walking, running, going up stairs, stepping down from a curb, exercising, and sports really put the knees to task.  Those who have advanced osteoarthritis in the knees realize how important they are to a normal life.

I ran across this treatment for knee osteoarthritis that involves a single injection that can last for six months.  It is called Synvisc-One, and it’s made from the combs of roosters.  Apparently, the substance found in rooster combs is similar in biochemical make up to that of synovial fluid.   If you’ve ever pressed or bent a rooster’s comb, you can see why– it is soft, cushiony, and rebounds quickly to its original shape.

synvisc injection into the knee joint

The procedure is a relatively quick outpatient procedure.  After filling out the necessary forms to ensure you have no contraindications, especially any known allergies to birds, the doctor injects the Synvisc into your knee joint using a large caliber needle.  There, it occupies the capsular space just like motor oil occupies a car engine’s cylinder.  The substance cushions the knee joint surfaces (distal femur-proximal tibia articulation) and lubricates the space to minimize abrasion of these surfaces.

Synvisc is indicated for the treatment of pain in osteoarthritis (OA) of the knee in patients who have failed to respond adequately to conservative non-pharmacologic therapy and simple analgesics, e.g., acetaminophen.  It can be an option for total knee replacement for some people.

The drawback is that you have to keep getting them.  But for those who have severe osteoarthritis in both knees and can’t afford or do not desire knee replacement surgery, six months of less pain is a pretty big deal.  As with all forms of treatment options, a lot of it is personal choice.  Not everyone’s situation is the same.

Check out our Self Treatment for Knee Pain video for non-drug, non-surgical therapies to manage osteoarthritis of the knee.

Can You Grow Cartilage By Eating Certain Foods or Supplements?

Cartilage, specifically, hyaline cartilage is the tissue that lines the articular (contacting) surfaces of bones.  If the cartilage deteriorates it can lead to pain and inflammation in the weight bearing joints, mostly the knees and hips, as nerve endings in the joint get exposed to abrasive action.  This can force the sufferer to elect for knee or hip replacement surgery, as well as artificial disc surgery.  Smaller joints such as in the fingers can be affected as well.

Cartilage is made by special cells called chondroblasts.  These cells make the extracellular matrix of cartilage, comprised of  Type II collagen and  ground substance, which is comprised of proteoglycans and elastin.   Another important constituent is hyaluronic acid, which improves the resiliency and hydration of cartilage.  Without going into too much detail, a proteoglycan is a protein molecule with a chain of sugar molecules attached called glycosaminoglycans, or GAGs.  The two GAGs that are best known to the public are glucosamine sulfate and chondroitin sulfate, the key ingredients in most cartilage and bone supplements.   Glucosamine sulfate is the one found in the exoskeletons of shellfish, as well as some fungi.

Persons suffering from the various forms of arthritis such as osteoarthritis and rheumatoid arthritis have cartilage tissue that is undergoing inflammation and degradation, either mechanical in nature or auto-immune.

Collagen is a group of naturally occurring proteins found mostly in animal connective tissues– tendons, ligaments, and skin.  What makes collagen useful in cartilage is its ability to withstand pressure and return to its original shape (deform and rebound).  This is what is necessary in joints of the human body, which are subjected to forces multiple times throughout the day.  The simple act of sitting or standing places enormous pressure on the joint surfaces of the feet, knee, hip and lower back.  Using one’s hands to type or grip things places pressure on the smaller joints of the fingers and wrists.

So, if your have thinning cartilage in your knees, can you grow it back simply by taking glucosamine sulfate and chondroitin supplements?  Unfortunately,  the latest research on their ability to reduce joint pain show minimal improvement.  Why is this?

It’s because that, just because you give the body supplements through your diet, it doesn’t guarantee that your body will do things you want it to do with these nutrients.  They could be going somewhere else besides you joint, which is more likely the case.

The harsh reality regarding all muscle and connective tissue building dietary supplements such as collagen, bone broth, protein powder, etc. is that they get broken down in your GI tract into their amino acid constituents, and need to be reassembled.  But as mentioned, your body will not reassemble them into the desired tissue 100%.  These proteins may go to your skin, hair, nails, or may  be made into an enzyme or cell receptor.  In other words, the amino acids in those glucosamine sulfates pills may wind up forming new hair, not cartilage.

That being said, if you hope to build cartilage through your diet, it may be more effective to eat the actual cartilage.  At least it consists of the actual amino acid sequences in the proper percentage the body uses to build cartilage..

Consider consuming bone broth soup regularly if you are suffering from achey joints; or do so as a preventative measure.   Most butcher shops in the grocery store will have large joints of beef or pork, usually the hips, knees and spine.   And they are cheap, usually less than $2.00 a pound.  They will saw them in small pieces for you if you request.   What’s great about them is that they still have tendons and cartilage pieces attached.  Get a large pot, add a gallon of water and bring to boil; lower temperature and boil for two hours.  The broth will be rich in nutrients that your body can use to help regenerate damaged cartilage.

For preventive measures to protect the health of your joint cartilage, remember to:

  • do functional exercises regularly to improve whole-body muscle & joint responsiveness
  • avoid sitting for too long at your work
  • avoid activities that require repetitive trauma to the joints such as long distance running
  • avoid ingesting toxins like cigarette smoke, alcohol, and highly processed food
  • get enough daily rest to allow your body to regenerate
  • drink filtered water (not distilled)
  • get enough sun exposure for Vitamin D synthesis

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