Arthritis, joint disease, also starts in the intestine. What role does the microbiota play in this pathology? How to remedy it thanks to probiotics, prebiotics or food?
Osteoarthritis is one of the most frequent musculoskeletal diseases. It is characterized by degeneration of articular cartilage and inflammation of the synovial membrane, which cause disabling symptoms: pain, morning stiffness, swelling, limited joint movements … osteoarthritis can touch different joints, such as the knee (gonarthrosis), hip (coxarthrosis) or vertebral column.
According to Inserm, osteoarthritis concerns more than 10 million people in France and 65 % of over 65s. However, many younger adults also suffer from osteoarthritis. This was the case of Laura Azenard, naturopath, who developed the disease around the age of 40, which led her to write a first work: How I defeated osteoarthritis. In another book, I treat my osteoarthritisshe describes the different strategies to be implemented against the disease, in a four -week program. One of the tracks mentioned is that of the intestine. Let’s see more precisely why.
Joint pain, microbiota and digestive disorders
What is the link between osteoarthritis and intestinal microbiota?
The intestinal microbiota has between 1012 and 1014 Micro-organisms, with the order of a thousand different species, but only a hundred bacterial species are predominant. There are about as many bacterial cells in the human body as well as human cells! The microorganisms that populate the intestine participate in the digestive and immune functions of the organism. A microbiota imbalance, also called dysbiosis, is found in a large number of human pathologies.
The intestinal microbiota is involved in the initiation and progression of diseases caused by inflammation. Dysbiosis promotes inflammation, the production of pro-inflammatory cytokines and bacterial metabolites, capable of stimulating the pathological mechanisms of osteoarthritis. In addition, risk factors for osteoarthritis, such as aging, diet and obesity, disrupt the intestinal microbiota.
Read: Food supplements that fight inflammation (subscribers)
As Laura Azenard explains, “There is a link between intestinal dysbiosis and the structural progression of osteoarthritis. For example, in gonarthrosis, the abundance of streptococci in the intestinal microbiota is associated with the intensity of gonalgia” (knee pain).
The intestinal microbiota, in particular via its role in the systemic inflammation of low grade, could be involved in joint destruction and arthritis pain
What are the symptoms of a bad microbiota?
Transit disorders, digestive problems, such as bloating, gastroesophageal reflux, constipationwhich can be due to stress, are also often linked to an imbalance in the intestinal microbiota. Dysbiosis have been described in patients with chronic inflammatory diseases intestine: pro-inflammatory bacteria can be over-represented in them.
The microbiota can also play a role in weight gain, even if it cannot be the sole responsibility. According to Doctor Martine Cotinat, gastroenterologist, “If your microbiota has been mistreated for years by a diet rich in refined carbohydrates, fats, animal proteins and conversely if plants rich in fiber have deserted your plate, your microbiota is probably considerably impoverished. It shouts famine in a way and encourages you to eat more than what you need.”
A microbiota imbalance is also noted in the Chronic fatigue syndrome. He can also accompany skin problems. “Chronic hives, eczema, may appear in the event of intestinal flora imbalance and disappear when this balance is restored,” Indicates Dr. Sincholle, pharmacologist and author of the book Super microbiota.
The interest of probiotics and prebiotics for joints
In arthritis patients, there is a microbiota different from that of people without osteoarthritis, hence the idea of correcting it with probiotics, that is to say living micro-organisms, and/or prebiotics, which are fibers used by beneficial microflora.
Which probiotic to choose for osteoarthritis and joint pain?
According to Laura Aenard, “Administration of certain probiotic strains, for 6 months can stimulate bone metabolism, alleviate pain and reduce the inflammatory responses of different musculoskeletal disorders linked to age, including osteoarthritis.”
Bifidobacterium longum and other strains against osteoarthritis
The strain Bifidobacterium longum CBI0703 seems to delay the progression of cartilage lesions. Bifidobacterium longum is also used to improve the transit and metabolism of carbohydrates, lipids and proteins and the assimilation of vitamins and minerals by the body.
Other strains seem interesting against osteoarthritis: Lactobacillus rhamnosusalso used to lose weight; Lactobacillus Casei shirota (LCS), studied for its action on pain, arthritis stiffness and joint inflammation …
In Super microbiotaDr. Daniel Sincholle advises strains Lactobacillus casei, In view of results obtained in animals, where probiotics has been associated with other substances, type II collagen and glucosamine. The pharmacologist therefore advises this strain, associated with other supplements: “Based only studies in animals, we could try Lostobacillus Casei (5 to 10 billion UFC per day), associated with glucosamine, chondroitine and harpagophytum,” he says.
What prebiotics?
“Regarding prebiotics, glucosamine and chondroitine sulfates are often advised in the event of osteoarthritis for their virtues on cartilage, and they could also have effects positive by making it possible to increase the number of beneficial bacteria in an arthritis “, explains Laura Azenard.
An example: glucosamine sulfate
Glucosamine sulfate is one of the constituents of the cartilage matrix. It allows the synthesis of hyaluronic acid, increases the lubricating action of the synovial fluid, reduces free radicals, and improves blood circulation in joint tissues.
Recommended dose : 1,500mg per day, if possible in 2 or 3 plugs, for 6 months minimum.
Contraindication : pregnant women, breastfeeding, diabetic or prediabetic, asthmatic, people under antivitamins K, with an allergy to crustaceans or insects, or under surveillance for sodium, potassium or calcium levels.
What probiotic for rheumatoid arthritis?
Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the joints. It manifests itself by painful inflammation which gradually leads to permanent lesions. Patients often show intestinal disorders such as nausea, diarrhea and constipation. Probiotics could have a positive role to play in the evolution of the disease.
According to Daniel Sincholle, “”In humans, Bacillus coagulans, which produces lactic acid, has shown anti-inflammatory and immun-modulative activities as well as the ability to reduce arthritic symptoms. In the same way, supplementation in Lactobacillus casei has decreased inflammation and improved joint flexibility. “
Recommended dose: Bacillus Coagulans2 billion UFC per day, associated or not with Lactobacillus casei1 billion UFC per day for 8 weeks.
Treat your microbiota through food
The power supply allows you to naturally modify the composition of the intestinal microbiota. To provide the right supply to your microbiota and favor “good bacteria”, it is advisable to eat:
- Fibers: cellulose, fruits, vegetables, legumes, nuts, seeds and full cereals …
- Prebiotics: fibers not digested by the intestine, they ferment in the colon, thus increasing the bacterial mass. You find them in: artichoke, asparagus, banana, garlic, leek, onion, tomato, barley, rye …
- Probiotics, present in fermented foods: kefir, yogurt, cheeses, pickles, sauerkraut, kombucha, kimchi, miso…
These foods promote the production of short chain fatty acids (AGCC) by the intestine, and help reduce inflammation. To limit inflammation, increase your consumption of plants, berries, herbs, spices (turmeric …), omega-3 (fatty fish, nuts, rapeseed oil, flax and chia seeds).
At the same time, a good lifestyle is encouraged. Practice physical exercise adapted to your pathology.
Read: What sport to practice when you have osteoarthritis?
What foods are to avoid in case of osteoarthritis?
The enemy food of the microbiota are for example saturated and trans fats, sugars, industrial additives … “Saturated fats stimulate the growth of bacteria promoting inflammation and increases the permeability of the intestine”, Explains Dr. Martine Cotinat, gastroenterologist. “If you reduce your fat consumption, be sure not to replace them with high glycemic index carbohydrates, but rather by other monounsaturated fats (such as those of olive oil), and polyunsaturated of omega-3 type (like nuts, cameline oil …)”. Overall, to feed your microbiota well, it is advisable to flee industrial products.
Five microbiota enemies
(source : I rebalance my microbiotaDr Martine Cotinat)
– saturated fats
– Omega-6
– Trans fats
– fructose
– sweeteners
