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Joint protection
14/02/2023
09:55
With a little attention and awareness, we can do a lot to protect long-term health and the effective prevention of diseases. Even among those who lead a conscious lifestyle, many people forget to pay attention to the protection of their joints.
The joints are the connections of the bones and ensure movement.
However, joint pain can make our everyday life miserable and make it difficult to perform basic tasks. As a consequence, movement is limited, which can lead to muscle weakness and joint distortions.
The most common causes of joint pain are:
- poor posture
- injuries, sports injuries
- joint wear and tear
- arthritis
- inactivity, sedentary lifestyle
- overweight, etc.
LACK OF MOVEMENT
A sedentary lifestyle has countless negative effects on our body. It can also lead to weight gain and weakened muscles and joints. As a result of the lack of movement, the body's muscles weaken and stretch, the healthy blood circulation slows down, and sooner or later it causes inflammation and pain. With a sedentary lifestyle, it is easier to develop excess weight, which puts an extra burden on the joints.
HARMFUL HABITS
Cigarette smoking harms nearly every organ of the body, causes many diseases, and reduces the health of smokers in general. It also plays a role in the development of arthritis, in the existence of an already established disease and the prolongation of symptoms.
SPORTS INJURIES
The joints are exposed to increased load during regular movement. Sprains and sprains develop as a result of sudden exertion. This is associated with swelling, pain and reduced range of motion. In such cases, rest and regeneration is very important.
Although wear and tear of the cartilage is common in the elderly, it can also develop in the younger age group, due to exercises that overload the joints on one side.
What to do?
PREVENTION
The most important is prevention. With an active lifestyle, you can do a lot for the health of your body - and your joints. It is worth paying close attention to the thorough warm-up before training, and then to stretching. Proper training technique and attention to posture are very important. An integral part of prevention is adequate sleep, rest, stress management and regeneration.
NUTRITION
The role of nutrition cannot be neglected. Like muscles, joints need the right micro- and macronutrients to function well.
Protein intake is important for all athletes and those who train. However, in case of joint problems, it is worth paying attention to limiting the consumption of red meat. Choose vegetable protein sources, seeds, white meat, and dairy products.
Omega-3 fatty acids contribute to maintaining cardiovascular and joint health. In addition, Omega-3 helps regeneration, has an anti-inflammatory effect and supports training performance. In addition, try to reduce saturated fat and cholesterol intake.
In addition to numerous problems, their absence increases the risk of developing osteoporosis. Vitamin D stimulates bone formation, helps calcium to be absorbed and built into bones. Vitamin D also plays an important role in immune processes, reducing inflammation in our body.
Collagen is the main component of ligaments and joints, it provides lubrication to the cartilage, thus delaying wear and tear and preventing the development of joint pain. Collagen fibers are subjected to mechanical stimulation such as tension, compression, and shear. Joints contain the highest amounts of type II collagen, while ligaments contain type I. It is worth keeping this in mind and reading the product label if you are looking for a dietary supplement that supports joints. Don't forget: the incorporation of collagen requires vitamin C!
Glucosamine is a substance found in cartilage and gums, its joint protective effect has been widely researched. It works similarly to collagen, providing lubricant for the joints. It also reduces inflammation and promotes regeneration.
Foods with high antioxidant content also help to relieve the symptoms of arthritis.
Herbs can also help relieve pain and relieve joint stiffness. Turmeric has been used in traditional medicine for a long time. Its active ingredient is curcumin, which has strong anti-inflammatory, pain-relieving and antioxidant properties.
In order to achieve your goals, follow a balanced diet, always warm up and stretch thoroughly, pay attention to the correct execution of the exercises and allow time for regeneration!
