The joints are moving joints of bones, very important in the proper functioning of the human body. Unfortunately, they are very often underestimated, and most people remember their existence only when they start to give unpleasant symptoms.Unfortunately, once degeneration of joints is diagnosed, their treatment proves to be very problematic, and in the majority of cases it manifests itself in a very strong pain, which significantly impairs the proper functioning of the whole organism and reduces the quality of life. For this reason, it is worth taking care of your joints at a young age. For this purpose, it is worth familiarizing yourself with the basic principles, the use of which will help us to protect the joints. The following article presents several ways to avoid the occurrence of osteoarthritis.
TABLE OF CONTENTS
- A few words about the ponds
- Diseases of the joints
- Diet and joint diseases
- Collagen for joints
- Preparations for joints
A few words about the ponds
Joints are called mobile connections between the components of the skeleton. Joints occur in both vertebrates and arthropods.In the case of vertebrates, joints are also called synovial connections due to their specific structure. The biggest problem that our joints are exposed to is friction, which is why the joint surfaces of the bones are covered with abrasion-resistant glassy cartilage.
There are several criteria according to which joints can be divided.In the human body, the joints occur in the form of simple as well as complex connections. They occur throughout the body and fulfill very important functions. Unfortunately, hardly anyone pays attention to the joints in your body, we often remember them only when it starts to hurt us.
Of course, in addition to a properly balanced diet and taken preparations for joints, it is also worth taking care to observe a few basic rules. Before each workout, you need to do a thorough warm-up, because suddenly taking too much weight will significantly weaken our joints. It is also necessary to adjust the load and intensity of training to our abilities accordingly. Unfortunately, an incorrectly selected load may result in serious injuries.
Diseases of the joints
Unfortunately, the complex anatomical structure of these connections makes them very susceptible to various types of injuries. Problems with joints most often affect adults, but nowadays it is an increasingly common problem even for relatively young people.
Of course, there are a number of different factors that are responsible for degeneration and joint disease. Such factors include, for example
– genetic factors,
– too little or too much physical activity,
– incorrect diet, especially low-fat diets,
– incorrect body weight,
– allergic base,
– autoimmune agents (e.g. rheumatoid arthritis),
– excess stress.
Despite the fact that problems within these structures occur quite often, most of them are the result of unfortunate accidents. The situation is different in the case of degenerative changes, which very often develop in long years. Our lifestyle can therefore influence the development of various types of joint-related diseases.
The most common diseases of the joints therefore include degenerative changes that are completely natural. It is even estimated that they affect up to half of people over 40, and even 10-20% of them cause significant limitations in the proper functioning of the body.
The first perceived pathological changes in the joints usually manifest themselves at the age of 40-60. In the course of this disease very often there is severe pain, swelling and significant limitation of joint mobility, and therefore these symptoms significantly reduce the quality of life of a person struggling with this problem.
Diet and joint diseases
Diet is one of the most important factors in the prevention of joint diseases. We can modify it freely to prevent degeneration and ensure the best possible condition for your joints. A properly balanced diet prevents the occurrence of excessive fat, which makes our body weight is normal. Thanks to this, we effectively prevent overloading of synovial joints and slow down the progress of their degeneration.This applies mainly to joints in the lower extremities, primarily knee and hip joints, which are exposed to continuous loads.
In addition to maintaining a healthy body weight, a well-balanced diet also provides us with the supply of all necessary vitamins and minerals that help maintain healthy joints.
The diet, which aims to prevent the occurrence of degeneration of connections between the bones, should therefore contain
– wholesome protein – our daily menu should not lack the protein, which is characterized by the full content of essential amino acids. You should therefore eat meat, poultry, eggs, fish and milk and its products on a daily basis.The proline contained in them has such a significant impact on preventing the occurrence of degenerative joint diseases;
– collagen – it is an ingredient that is part of the synovial fluid.It effectively reduces the friction in the joints, thus ensuring that it has the right mobility. Collagen is described in detail below, because it plays a very important role in the prevention of joint diseases;
– vitamin C – the process of collagen formation requires the transformation of the amino acid proline into hydroxyproline.However, to make such a change, it is necessary to participate in vitamin C. This vitamin also increases the flexibility of tissues and has a strong antioxidant effect.Products rich in this vitamin include the majority of fruits and vegetables, for example citrus, acerola, quince, pepper, parsley, kale or broccoli;
– sulfur – this compound has a strong anti-inflammatory effect, facilitates the regeneration of joint cartilage.Good sources of sulfur are meat, eggs, milk and its products, mainly yellow cheese, oatmeal and avocado.So in order to protect our joints against various types of degeneration, it is worth enriching our daily diet with the above-mentioned products;
– fish oil – probably most of us know that fish, especially marine, are a great source of omega-3 fatty acids. Greasy fish are rich in vitamin D, which helps protect our joints;
– spices – a special role is played here by spices with anti-inflammatory effects, such as turmeric, ginger or pepper.They contain active compounds that have anti-inflammatory properties, which works well in the treatment of joint diseases, especially those with autoimmune background;
– vegetables and fruit – as already mentioned, they are a great source of many vitamins and minerals, and therefore ensure the proper functioning of our body.Particular attention should be paid to those with antioxidant activity, as they help to avoid oxidative stress, which contributes to the formation of inflammation within joint structures;
– water – it forms the basis of every properly balanced diet.
Unfortunately, it is often overlooked in nutritional recommendations, which of course is a huge mistake.Water has a significant impact on the proper functioning of the movement system.Properly hydrated tissues are better nourished, more nutrients reach them and they have better durability.
Water is also an important component in the process of cartilage reconstruction.It is therefore recommended to drink a minimum of 1.5 liters of water a day.These values should, however, be higher, for example, in periods of physical exertion, increased sweating, or other physiological states.
Collagen for joints
Collagen is the main connective tissue protein.It accounts for about 30% of all human proteins.It is characterized by very high tensile strength.Collagen is the basic component of the tendons and is responsible for skin elasticity.
The most important substance contained in the collagen is the amino acid proline, which improves joint mobility, reduces the sensation of pain and reduces the occurrence of inflammation.For these reasons, the use of collagen is recommended to people who have problems with joints.
Collagen is a naturally occurring protein in, among others
– jelly with calf feet, pork and chicken feet,
– fruit jellies,
– fish in jelly,
– fish soups,
– powdered cartilage and fins of fish,
– thick soups prepared on bones or offal.
Of course, you can also buy supplements with collagen in liquid form or in the form of capsules.
Preparations for joints
Of course, it is well known that it is much better to prevent the occurrence of all kinds of diseases and diseases than to treat them.The same applies to joints.If they let us know about them, we will certainly not forget them for a long time. Pain in the joints is very strong and troublesome. Prevents exercise and even significantly reduces the free functioning during the day. For this reason, it is worth taking care of our joints before they let you know.
In addition to the above-mentioned nutritional recommendations, it is worth starting supplementation with preparations that have the task of protecting our joints. It’s best to choose these tested and tested.
It is worth to include in their composition glucosamine or chondroitin. They are a compound naturally found in foods such as shrimps, mussels and crayfish, but even if they are on our menu, their amount usually does not cover the need for these compounds.It is worth to enrich our diet with supplements.In addition to the protection of joints very often contain a lot of antioxidants, which have a beneficial effect on our health in many areas.It is also worth considering supplementation with cod liver oil, preferably those derived from cod liver.
Preparations for joints are widely available in pharmacies, online and stationary stores with dietary supplements. Before choosing the right preparation, consult a specialist or read a few opinions about this product.Unfortunately, many preparations are available on the market, which in their composition do not contain any compounds that could have a beneficial effect on the functioning of our joints.Of course, before starting supplementation, you should also read the attached leaflet. Adhere to the recommended doses to avoid possible side effects.