Joint pain is common as we age. We lose muscle mass, water stores, and bone density all while holding on to fat cells. These changes influence neuroendocrine regulators, immune regulators, and metabolism, which play a role in inflammation. Chronic inflammation in the body is damaging and can lead to arthritis (arthro- meaning joint, and -itis meaning inflammation).
So how can your diet improve your joint pain? While it might not lead to instant and pain-free results, the nutrients you feed your body influence those same regulators that cause inflammation. Your best bet at reducing inflammation and pain is eating a diet rich in anti-inflammatory nutrients, maintaining a healthy weight, and exercising. Plant-based diets, the Mediterranean diet, and Intermittent Fasting are effective dietary habits in reducing inflammation. Anti-inflammatory diets are abundant in fruits and vegetables (except onions and potatoes), fish, and polyunsaturated fats (olive oil, walnuts, and salmon), and are limited in processed foods, animal meats and dairy, and processed carbohydrates. Excess fat cells induce inflammation, so maintaining healthy body mass can reduce this. Exercise not only influences anti-inflammatory hormones, but builds the bone density which strengthens bone structure. Supplementation with glucosamine (1500 mg/day) and chondroitin sulfate (1200 mg/day) has also shown significant pain reduction.
—Chelsie Kolberg, MPH, RD, is a harpist and registered dietitian working in global nutrition and agriculture programs to increase food security, from Raleigh, N.C.
A musicians’ hand specialist near Lincoln Center told me he could fuse a joint in my finger so I would not be in pain but added, “You shouldn’t have so much mobility in your finger. Keep doing what you’re doing.” Even though it looked arthritic I was able to bend it fully. The simple answer was to keep playing. That was 20 years ago. I have a wonderful naturopath who smiled and said, “I’ve got you covered.” She recommended specific supplements, but not simply glucosamine and chondroitin. She knows exactly what works together and changes them periodically. I no longer have any pain.
I also had great results with Miranda Esmonde-White’s Essentrics exercise, the exercise featured daily on PBS and available on DVD. There is actually one episode labeled “Finger Arthritis.” They are excellent workouts and not difficult.
—Barbara Allen is principal harp for the American Ballet Theatre, on the faculty at Mannes School of Music, and won second prize at the 7th International Harp Competition in Israel, from New Milford, New Jersey
If arthritis shows its ugly little head in your musical life, know that you are not alone in this. See your healthcare provider and start a discussion. My personal discoveries in caring for my hands have come from a great deal of trial and error. I recommend starting to explore different options and considering them to be acts of pampering and self-care.
I have found the following things to be useful. 1. Copper infused gloves. The science behind these is spurious at best, yet they really help me. They are knit gloves that are bamboo fiber infused with copper and charcoal. They are really comfortable. I wear them at night or any other time my hands get terribly achy. Maybe it is the gentle compression and warmth that helps or maybe it is the copper. All I know is that I wake up to hands that feel good. 2. Massage. Learn to give yourself a hand massage on a regular basis or go see a professional therapist. I keep a collection of different pain rubs and essential oils in a little pouch and will treat myself to a good rub down while watching television. 3. Acupuncture. This is a modality that is becoming more and more available, and I am a big fan. I schedule appointments whenever I have the means to do so. 4. Play the harp. Gentle sessions with yummy, slow, relaxed technical exercises and stretching your fingers on pieces you love actually helps your hands as well as your soul. •
—Dr. Kimberly Houser Taylor is a freelance artist, composer, teacher, and artist associate at Willamette University, in Salem, Oregon
