Olive Oil and Joint Pain
In addition to proper medical treatments, one way to manage joint pain is to add certain supplements to your daily diet. Beyond medication and exercise, modification of your diet to include foods such as olive oil can reduce joint pain.
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Benefits
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A diet rich in olive oil can alleviate joint pain by reducing the swelling of tender or inflamed joints. However, ordinary olive oil won't do the trick as it does not contain oleocanthal, which is the key ingredient responsible for reducing joint pain.
Oleocanthal is present in fairly high levels in extra-virgin olive oil. The level of oleocanthal in the oil depends on the ripeness of the olives at harvest time, the olive varietal and when the oil was pressed. Freshly pressed extra-virgin olive oil has the highest level of oleocanthal. (See Reference 1.)
In order for individuals to achieve the desired effect of joint-pain relief, they must consume extra-virgin olive oil for three to six months. (See References 1 and 3.)
Side Effects
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Much like ibuprofen, oleocanthal inhibits COX-1 and COX-2, both factors in joint inflammation. By possessing a COX-inhibiting effect, oleocanthal reduces inflammation and thereby alleviates joint pain.
The similarities between virgin olive oil and ibuprofen does not stop there. The irritation that occurs with ibuprofen in the back of one's throat also occurs with freshly pressed virgin olive oil. "We know from prior research experience on anti-inflammatory compounds that ibuprofen irritates the back of the throat but not the mouth. This is a unique experience that differs, say, from the burn of biting a chili pepper, which will irritate the mouth, lips, and tongue as well as throat," according to Dr. Paul Breslin of the Monell Chemical Senses Center in Philadelphia, PA. Breslin and his research team believe that there is a tie between this stinging sensation and anti-inflammatory activity. (See Reference 1.)
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Other Oil Supplements
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In addition to olive oil, fish oil also has the ability to reduce pain associated with joint inflammation. The omega-three fatty acids in fish oil (EPA and DHA) are responsible for producing an anti-inflammatory effect in individuals suffering from joint pain.
Rheumatoid arthritis (RA) is an autoimmune disease that causes chronic inflammation of the joints, affecting more than one million Americans. RA patients have been the focus of most of the studies that evaluate supplements such as fish and olive oils in reducing joint inflammation. In one study, RA patients consumed both olive oil and fish oi,l and both showed effectiveness in reducing the number of tender joints. However, high doses of fish oil were more effective than olive oil. (See Reference 3.)
Considerations
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Since both olive oil and fish oil have anti-inflammatory benefits, researchers took the next logical step of studying the combination of the two oils. In a study published in the February 2005 issue of "Nutrition," Dr. Alair Alfredo Berbert compared RA patients who took their medications in combination with a placebo, fish oil or fish oil combined with olive oil.
The results demonstrated that the patient group that consumed the combination of both oils with their medication fared the best. Dr. Berbert concluded that small amounts of olive oil enhance the positive effect of omega-three fatty acids.
Whether it's fish or olive oil that you consume, the best way to retain the benefits of both oils is to use them in dressings and sauces or cook them at relatively low temperatures, making sure to keep them well below the smoke point.
Warning
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While oleocanthal is about as potent as ibuprofen, olive oil alone cannot be a substitute for ibuprofen. This is due to the the low levels of oleocanthal in olive oil; you would have to consume about half a liter of olive oil in order to attain the same effect as two standard ibuprofen tablets. Moreover, medical experts recommend the use of olive oil as a supplement in conjunction with, rather than as a substitute for, anti-inflammatory medications. (See Reference 1.)
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References
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