Get Relief from Arthritis Pain with EPA
Managing inflammation in arthritis with EPA
Inflammation Simplified
Inflammation has become a very popular word in the health industry these days. But not many of us know the actual meaning of inflammation. Let’s say inflammation is like an invisible fire burning inside your body. A fire (if not controlled) can injure our joints, tissues, and blood vessels which often goes unnoticed until significant damage has been done. When our body comes in contact with invading agents like viruses, bacteria, toxic chemicals, or an injury, it activates the immune system. Our immune system's first responders are inflammatory cells and cytokines (substances that stimulate more inflammatory cells). These cells initiate an inflammatory response to trap bacteria and other pathogens or to begin the healing of injured tissue. This inflammatory response may result in pain, swelling, bruising, or redness.
Types of Inflammation
Like most other conditions, the severity of underlying inflammation will decide the outcome. Acute inflammation is just the body's reaction to a sudden injury, such as a cut on the skin. Our body initiates a healing procedure by sending inflammatory cells to the wound. On the other hand, chronic inflammation occurs when our body continues to send inflammatory cells even when there is no external threat. Rheumatoid arthritis is one such example, where inflammatory cells and substances attack joint tissues, causing an inflammation that comes and goes and can cause severe damage to joints, including pain and deformities.
Common causes of Inflammation
It is rightly said, “take away the causes and the effect ceases”. Some of the most common causes of chronic inflammation are auto-immune conditions like lupus, Hashimoto's thyroiditis, vitiligo, and others like exposure to environmental toxins, alcohol abuse, higher body mass index, overexercise, chronic stress and smoking. I hope this brief background about inflammation will help us understand the importance of reducing chronic inflammation in our bodies. The good news is that nature has already given us ample foods which are anti-inflammatory, and one of the most potent ingredients is EPA.
Role of EPA in Arthritis and inflammation
According to research findings, there is an off switch in our system that signals the beginning of inflammation. The conversion of omega-3s (EPA and DHA being the 2 kinds of Omega 3) into these more potent chemicals puts the breaks on this active process and causes it to screech to a halt. It was seen that increased consumption of omega-3 fatty acids reduced arachidonic acid's ability to attach to cell membranes, which triggers a significant inflammatory response and weakens inflammatory indicators like tumor necrosis factor. A diet high in Omega 3 (especially EPA) reduced the production of proinflammatory cytokines (proteins) and cartilage degrading enzymes. Studies of people taking omega 3 supplements have found that they have less morning stiffness, joint stiffness, and pain, along with a reduced need for medication.
Sources of EPA
For Non-vegetarians - EPA is found in cold-water fatty fish, including salmon, tuna, mackerel, sardines, shellfish, and herring.
For vegetarians and vegans, algae and seaweed are crucial sources of omega-3 since they are among the few plant foods that contain both DHA and EPA.
ALA (alpha lipoic acid) is found in plant oils, whereas DHA and EPA are found in fish, krill, and algae. The conversion rate of ALA to EPA and DHA in the body is less than 15%. To acquire enough omega-3s, people might need to eat more of these.
Omega-3 supplements may be helpful for individuals who suffer high levels of inflammation and those who cannot get enough omega-3s from diet alone.
There are numerous varieties of omega-3 supplements available, including:
Fish oil, Cod liver oil, Krill oil
Algae oil for a vegetarian or vegan diet.
Supplements containing ALA: Only the plant-based omega-3 ALA is present in flaxseed, chia, and hemp seed supplements, which is insufficient on its own. Supplemental ALA is not a replacement for fish or algae oil, but it can be a beneficial complement to the diet.
Always connect or consult with a health care practitioner before starting any supplement.
All in all, food intake or supplementation with Omega 3 fatty acids in inflammatory conditions like arthritis can not only help in managing the pain but may also reduce overall inflammation and improve healing.
References
1.Rheumatol, M. J. (2020, June 30). The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. National Library of Medicine, 190-194. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/
2.Magazine, A. T. (2022, July 29). The Benefits of Omega-3 Fatty Acids for Arthritis. Retrieved from arthritis.org: http://blog.arthritis.org/living-with-arthritis/omega-3-fatty-acids-arthritis/
3.The Effect of Omega-3 Fatty Acids in Patients with Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial. (2016, July 8). Retrieved from Pubmed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965662/
4.The Effect of Omega-3 Fatty Acids in Patients With Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial. (2016, July 8). Retrieved from Pubmed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965662/
5.The Effect of Omega-3 Fatty Acids in Patients With Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial. (2016, July 8). Retrieved from Pubmed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965662/
6.(n.d.). Retrieved from National Institute of Health: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
7.Carolina P. Rocha, 1. D. (2021, May 18). Seaweeds as Valuable Sources of Essential Fatty Acids for Human Nutrition. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124752/
