關節健康
Joint Health
EPA is a long-chain polyunsaturated fatty acid which has
many joint-healing properties. Modern eating habits, however,
promote an imbalance of dietary fatty acids with significant
repercussions for health. Too many short-chain omega-6 fatty
acids in the diet (in the form of vegetable oils) relative
to omega-3s, result in the excessive production of pro-inflammatory
eicosanoids and cytokines - substances which cause inflammation.
[i]
Left untreated, inflammation - characterised symptomatically
by pain, redness and swelling - may result in loss of function.
In research studies, decreased synthesis of the inflammatory
substances has been observed following supplementation with
omega-3 polyunsaturated fatty acids, [ii] indicating that
these good fats have a protective effect. EPA actively inhibits
the production of these inflammatory substances by competing
with the omega-6s for the enzymes responsible for the production
of anti-inflammatory prostaglandins and leukotrienes - substances
which relieve the inflammation and pain associated with rheumatoid
arthritis.[iii]
EPA also has properties which aid the healing of ligament
injuries by promoting cell migration, metabolism, growth and
repair of the wounded area. It may also increase the rate
at which collagen (a protein that is the main support of skin,
tendon, bone, cartilage and connective tissue) is synthesised.
[iv]
Through promoting the absorption of calcium in the body,
EPA may also encourage increased bone density and strength.
Evening primrose oil (EPO) has many significant health-giving
properties, owing to its high content of the long-chain omega-6
fatty acid GLA. Cold-pressed, organic and virgin, the oil
retains all its natural goodness, including a source of botanical
triterpenes - hormone-like substances which aid inflammation
relief. Triterpenes mop up free radicals and reduce the pain
of arthritis.
Research suggests that intake of GLA reduces the joint pain
and swelling associated with arthritis. In a randomised, placebo-controlled
trial by Zurier and colleagues, treatment with GLA for six
months resulted in "statistically significant and clinically
relevant reductions in the signs and symptoms of disease activity
in patients with RA [rheumatoid arthritis]." [v] Other
studies on GLA report a significant improvement in the following
parameters: swollen joint count, tender joint count, tender
joint score and pain.[vi] [vii] A further rheumatoid arthritis
trial using GLA reported a considerable reduction in morning
stiffness.[viii]
In vitro studies on the omega-6 fatty acid CLA suggest that
it provides a multitude of benefits to the joints, including
reducing the symptoms of rheumatoid arthritis.[ix] CLA is
also thought to aid bone health by decreasing weight gain
and concurrently increasing bone mass. Studies have shown
that this omega-6 fatty acid reduces the breakdown of bone
tissue and increases the rate of bone formation.[x]
By influencing body composition CLA may also lessen the pressure
on the joints by reducing body fat while maintaining and increasing
lean body mass. In a study by Gaullier and colleagues, involving
supplementation with CLA, participants showed a 9% reduction
in body fat and a 2% increase in lean body mass, with no change
in diet or exercise. Specifically, CLA ensures that glucose
is directed straight to muscle cells, preventing the nourishment
of unwanted fat cells and concurrently encouraging muscle
development.[xi]
Extra-virgin olive oil is a rich source of the omega-9 oleic
acid. Its role in promoting cellular growth and healing makes
it invaluable for helping with joint problems. In its most
natural extra-virgin form, olive oil is high in antioxidants
and polyphenols[xii] that bestow it with anti-arthritic and
anti-inflammatory properties.[xiii] [xiv] [xv] [xvi][xvii]
It also contains oleocanthol - a compound that may inhibit
two key inflammation triggers. Regular intake of extra-virgin
olive oil reduces joint pain and stiffness. Studies also suggest
that it may be beneficial to sufferers of rheumatoid arthritis
because of its localised anti-inflammatory actions which reduce
joint swelling and pain.[vxiii] [xix] [xx]. Oleic acid may
also help to maintain bone health and prevent calcium loss
by promoting the absorption of nutrients in the body.
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