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Healthy Eating

Omega-3 Fatty Acids Prevent or Delay Osteoarthritis

Two new studies show positive benefits of Omega-3 supplementation in the battle against osteoarthritis. Research shows Omega-3's can delay and even possibly prevent onset of the disease.

Becca Borawski

Written by Becca Borawski Last updated on Oct 19, 2021

Two new studies reveal evidence omega-3 fatty acids can help in the battle against osteoarthritis, a chronic, prevalent, and debilitating disease. According to the Mayo Clinic, osteoarthritis is the most common form of arthritis. It affects millions of people around the world. The disease most commonly appears in the hands, neck, lower back, knees, and hips. It causes pain, swelling, and stiffness in the joints as the rubbery cartilage wears away and bones rub together. There is no known cure for the disease and typically patients are treated with pain management medications. This new research indicates omega-3s could be the first therapy to play a major role in delaying or even preventing the onset of osteoarthritis.

The first study, done at the University of Bristol, was conducted on guinea pigs. Guinea pigs naturally and spontaneously develop osteoarthritis as they age. The researchers found a diet rich in omega-3s reduced occurrence of osteoarthritis by fifty percent compared to a regular diet. Specifically, scientists noted early indicators of osteoarthritis, like the breakdown of collagen in cartilage and the loss of shock-absorbing qualities of cartilage, were reduced with the administration of omega-3s.

The second study, published in Nutrition & Metabolism, was conducted on 79 healthy, sedentary woman aged 58-78. Four different groups were observed: one was prescribed dietary fats, one was on an aerobic exercise regimen, one partook in both, and the final group served as a control. Subjects prescribed the dietary fats were administered 1000 mg of omega-3 supplementation each day, containing both EPA and DHA.

It is believed omega-3 supplementation benefits post-menopausal women for two reasons – its effects on inflammation and bone density. This study showed that supplementation helped reduce inflammation in the body and it also increased bone mass density. Exercise is commonly prescribed for these same two reasons. It follows that in this same study researchers determined the combination of both exercise and supplementation led to the most benefit in terms of increase of bone density. Exercise or supplementation alone caused a smaller degree of benefit. Similarly, decrease in inflammation was noted at the greatest level in the exercise and supplementation group and to the second greatest degree in the supplementation only group.

In conclusion, as shown in these studies, rather than face an inevitable regimen of pain medication and potential joint replacement, women can take preventative measures to insure the health of their bones by supplementing daily with omega-3 fatty acids.

Becca Borawski

About Becca Borawski

Becca found her way to a career in health and fitness through Martial Arts and CrossFit. Originally a music editor for film and television, Becca started studying Martial Arts in 2000. Though she started with traditional Martial Arts it was not long before she discovered Mixed Martial Arts (MMA) and her path was forever altered. She began training in Brazilian Jiu-Jitsu (BJJ) and Muay Thai and started working with professional MMA fighters, building websites, working on fight promotions, and producing videos.

As a competitor in BJJ herself, Becca wanted to get stronger and fitter. In 2006 she discovered CrossFit and became a student at CrossFit Los Angeles. In only a couple of years she became CrossFit Level III Certified, left her career in the film industry, and dedicated herself full time to coaching. She has since been certified through CrossFit in Olympic Lifting, Powerlifting, Nutrition, Endurance and Kids coaching. She also held an NSCA-CSCS from 2006-2008 and is a certified IndoRow instructor. In addition to coaching adults, she founded the CrossFit LA Kids program in 2010 and taught children aged 5-17.

Becca regularly takes on new sports, which have included indoor rowing, fencing, and most recently, cycling, as she believes it makes her both a better athlete and a better coach. In order to reach more people with her coaching, Becca also created ModernAthena.com – a website dedicated to women in pursuit of physical fitness and self-improvement.

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