Joint Troubles

By Will Brink (continued from page 1 Joint Troubles )

Page 2

Flax oil for everything!

Many bodybuilders and other athletes are starting to see the many benefits of flax oil for all sorts of uses. One obvious use of flax oil is a reduction in pain due to any type of inflammatory condition, including joint troubles. To understand why this is so, the reader must now endure a crash course in the topic of essential fatty acids and the many products made by these fatty acids found in the body. If you already know all this stuff you can skip over this material, but if you don't know it, you will need this information for the rest of the article.

The definition of an essential nutrient is anything the body cannot make itself and therefore must be obtained from the diet. We need to eat an assortment of vitamins and minerals, approximately nine to eleven amino acids, and two fatty acids to stay alive and healthy. The two essential fatty acids (EFAS) are called linoleic acid and alpha-linolenic acid. The first being an Omega-6 fatty acid and the latter being an Omega-3 fatty acid. If the term "Omega-3 fatty acid" rings a bell for you it should. Fish oils are also well publicized and researched Omega-3 fatty acids (see below) that have been shown to have many benefits. "So what does all this have to do with my aching joints?" you are thinking. Ok, here is the skinny on why you had to endure that previous section. Flax oil is exceptionally high in Omega-3 fatty acids (alpha-linolenic acid). Omega-3 fatty acids, from fish, flax, etc., have been shown in the scientific/medical literature to reduce inflammation of any kind.

Remember the "-itis" part of the word relating to joint problems? How do you think non- steroidal anti- inflammatories work? They reduce inflammation, but they also come with potential side effects and health problems. So how does flax oil do this wonderful thing? From both of the essential fatty acids the body makes something called prostaglandins. Prostaglandins are very short lived hormone-like substances that regulate cellular activity on a moment to moment basis. Prostaglandins are directly involved with regulating blood pressure,inflammatory responses, insulin sensitivity, immune responses, anabolic/catabolic processes, and hundreds of other functions known and yet unknown. The long and the short of all this, without going into a long and boring biochemical explanation, is: Omega 3 fatty acids are responsible for forming the anti -inflammatory prostaglandins and the Omega 6 prostaglandins are responsible for making many of the pro-inflammatory prostaglandins, and other products derived from EFAS. A high intake of Omega 3 oils reduces inflammation (and pain) by this mechanism. Obviously, it's a lot more complicated than that, but hey, I only have so much space to write.

People who add in 1-3 tablespoons a day of flax oil to a protein drink, or over a salad, often notice a reduction in pain in their joints, not to mention all the other great things EFAS can do for the hard training bodybuilder. Flax oil can be found in any large health food store under such brands as Flora, Omega, Barleans, and several other names (Even better than flax perhaps, Udo's Choice oil is a great blend of different oils).

High quality kitchen sink formulas

I call these products "kitchen sink formulas" because they add in just about everything you could want in a formula for painful joints. Two high quality product of this type that come to mind are the Natural Pain Relief products by Inholtra and The Life Extension Foundation. These products contain Glucosamine(s), Chondroitin Sulphate, the fish oils EPA/DHA, Gamma-linoleic acid (GLA), vitamin E, fat soluble vitamin C (ascorbyl palmitate), and Manganese aspartate. "So what does all this stuff do?" you are asking yourself. Briefly:

Glucosamine is considered by many as one of the best natural products for the treatment and prevention of cartilage degeneration. It is in essential part of cartilage, synovial fluid, and other components of joints. Chondroitin sulphate is related to glucosamine and is part of a family of modified sugars that form structural molecules in cartilage. As mentioned previously, the Omega 3 fish oils (EPA/DHA) are renowned for improving pain and inflammation in joints and other areas of the body. GLA is a fatty acid derived from the Omega-6 class of fatty acids but has been shown to have many properties similar to that of the fish oils/flax oil in its ability to reduce inflammation through the production of the favorable anti-inflammatory/anti-auto immune prostaglandins.

The anti - oxidants vitamin E and C are added because it is well known that free radical pathology is part of the damage that takes place in the joints. Finally, the trace element manganese is needed as a co- factor in many enzymatic processes related to cartilage synthesis and cartilage integrity. Now you know why I call them kitchen sink formulas! Taken singularly, the above ingredients appear to have marginal effectiveness. Taken as a complex, they appear to be very synergistic.

These are very well rounded and complete-though slightly different-formulas for people looking for some relief to their joint troubles, or any chronic inflammatory condition for that matter. However, I have found most people will need to take more than the manufacturer recommends to see real results, though this is not true 100% of the time. The Life Extension Foundation can be contacted at http://www.lef.org

Conclusion and Recommendations

If you are one of the millions of people who suffer from chronic joint pain when you hit the gym, first make sure you are not making any of the most common mistakes outlined in the beginning of this article. Secondly, get an opinion from a good sports medicine doctor as to exactly what your problem is. You don't want to self diagnose what could be a serious problem. Finally, start with one of the above products and see if it improves your condition. Wait at least a few months before you make your assessment. Add in a second or third product if you don't think you are getting the results you want, which would be of course less pain and greater mobility through the joint in question. Hey, I never said it was going to be cheap and easy, but if serious joint pain is taking all the fun out of your workouts, it will be worth your time and money. See you in the gym...

Article References:

Diehl-HW and May EL. "Cetyl myristoleate isolated from Swiss albino mice: an apparent protective agent against adjuvant arthritis in rats." J. Pharm-Sci, 83(3):296-9, 1994.

Cochran C. and Dent R., "Cetyl Myristoleate - A unique natural compound valuable in arthritis conditions." Townsend Letter for doctors, #168:70-74, 1997.

About the Author - William D. Brink

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

He can be contacted at:
PO Box 812430
Wellesley MA. 02482.
BrinkZone.com
Email: will@brinkzone.com

See Will's ebooks online here:

Muscle Building Nutrition
A complete guide bodybuilding supplements and eating to gain lean muscle

Diet Supplements Revealed
A review of diet supplements and guide to eating for maximum fat loss

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