Nutritional Approaches to Musculoskeletal Healing

The Inflammatory ResponsenWhenever injuries to muscles, ligaments, or tendons occur, a sequence of events that initiates healing begins at the cellular and biochemical levels. This inflammatory response is protective and restorative, as it allows the body to repair itself. When inflammation becomes excessive or uncontrolled, though, delayed healing and chronic inflammation can cause pain. A variety of supplements and herbs are available to help control excessive inflammation and help the body heal itself.nnEssential Fatty AcidsnEicosanoids are one of our body’s biochemical mediators of inflammation. Omega-6 and omega-3 fatty acids are both building blocks for eicosanoids. Their actions are necessary to maintain balance during an inflammatory response. Problems arise when one fatty acid outweighs the other. Omega-6 fatty acids strongly predominate in our American diet. Corn, safflower, and sunflower oils are all high in omega-6 fatty acids. Omega-3 fatty acids are found in green leafy vegetables, soybeans, spirulina, and walnut, canola, and flaxseed oils. They are also abundant in fresh, naturally fed, cold-water fish such as salmon. A healthy ratio of omega-6 to omega-3 fatty acids is 7:1; in most American’s diets, though, the ratio is actually closer to 22:1.nnBesides eating more omega-3 rich foods, you can supplement omega-3 into your diet. Omega-3 supplements are found under a variety of names: EPA/DHA (its chemical name), fish oil, or omega-3. Quality is paramount in getting the most from this supplement; generic drugstore brands won’t benefit you much as they tend to have more impurities and less of the actual omega-3 fatty acids. 1000 mg of EPA/DHA (read the label!) is the recommended dosage. It takes at least 4 weeks for omega-3 supplementation to begin to work, so you need to be patient.nnGamma-linoleic acid (GLA) is an omega-6 fatty acid, but it is so similar to omega-3 that it serves the same purpose. It is derived from borage seed, black currants, and evening primrose oil. If taken alone, 1500 mg per day are recommended. If taken with an omega-3 supplement, only 500 mg are recommended. It is noted that you should also take 50-100 IU per day of Vitamin E when taking fatty acid supplements, to prevent increased peroxidation of membrane lipids.nnHerbsnMany herbs have pain- and inflammation-reducing properties. Ginger and turmeric (from curcumin) block inflammatory pathways. Capsaicin (in cayenne pepper) desensitizes nerves that transmit pain. Willow bark extract is from the same chemical family as aspirin, and has many of the same effects. These herbs are also ideal for pain management in chronic myofascial conditions such as fibromyalgia, and have been traditionally used to support the digestive system, liver, kidneys, and connective tissues.nGlucosamine/ChondroitinnThese are two of the building blocks of connective tissue (of which cartilage is made). This means they help build up the tissues that erode with osteoarthritis. Treatment period is a minimum of 12 weeks at a minimum dose of 1000 mg/day. We recommend glucosamine HCl, which provides the greatest amount of bioavailable glucosamine (meaning your body can use the greatest amount with the most efficiency.)nAgain, quality in this supplement is paramount to its efficacy. nnMSMnMethylsulfonylmethane (MSM) is anti-inflammatory and pain relieving. It contains sulfur, which strengthens connective tissue and is also a very strong anti-oxidant, helping the body to detoxify itself. Sulfur-based compounds also help control inflammation. nnConclusionnPrevention of injuries is ideal. Proper nutrition, exercise, and wellness checkups all reduce susceptibility to musculoskeletal injury. When an injury does occur, though, or when a problem is chronic, nutritional supplementation can support a controlled inflammatory response, supply raw materials for tissue repair, and strengthen tissues so that the injury is less likely to occur. nnReferences:nMSM: Pain Relief and More. Energy Times July/Aug 2004:50.nnPercival M. Treating Injury and Supporting Musculoskeletal Healing. Applied Nutritional Science Reports 2000: 1-6. Advanced Nutritional Publications, Inc.nnPins JJ. Chronic Inflammation and Related Conditions: RA, OA, Heart Disease, and Cancer. Wisconsin Chiropractic Association seminar, Brookfield, WI; May 2004.