There are many aspects to take into account if we want to look after our joint health. It is essential to know them in order to use them to our advantage to get healthy and youthful joints as a result. The good news here is that they are within everyone’s reach, they just require a change of habits, a bit of perseverance and a positive attitude. Let’s break them down!
Diet is key to good joint health
There are some factors that cause or aggravate resentful joints and generate pain. We look at some of them, offering simple, coherent, and easy-to-implement solutions to help you have quality joints.
Obesity and poor diet
When we are overweight, our joints usually suffer from stress and strain. Poor diet particularly affects the joint system, as it acidifies the body, increasing pain and inflammation in the joints.
Solution: Eat right and maintain a balanced weight. A good diet based on veggies, fruit, protein and quality fats will ensure that our joints get the nutrients they need most. Vitamins such as C, D and E; minerals like selenium, zinc, magnesium, manganese and copper; polyunsaturated fatty acids such as omega-3 and omega-6. These nutrients have decisive effects as promoting the production of new collagen, reducing inflammation, generating joint muscle mass and alkalinizing the body.
Avoid acidifying foods such as vinegars, tomatoes, spinach, aubergines, red meat, seafood, sausages, sugars, saturated and trans fats as much as possible. A moderate and healthy diet will also help us to maintain a healthy weight range.
Dehydration
Dehydrated joints will lose elasticity and thickness in the structures that act as cushions, preventing friction between bones (cartilage, bursae, dics).
Solution: Hydrate. Drink one and a half to two liters of water a day and avoid dehydrating beverages such as coffee or alcohol.
Exercise keeps joints young
Joints are made for movement. If they are not used, they atrophy. That is why moving is essential: go on a walk, dance, even go shopping or to the park. Any plan will be a good alternative if you get off the couch.
Excessive physical exercise
Excessive, inadequate, or poorly executed high-level sport can lead to overloading or premature wear and tear.
Solution: Practice sport in an adequate and supervised way. There are numerous options for exercise, choose according to your tastes and physical condition. Any discipline can be beneficial if it is medically approved and supervised by a professional. Swimming, aquagym, walking, pilates, yoga, tai chi are just a few examples.
Repetitive actions
This type of injury is most common in the workplace due to overuse of certain joints.
Solution: See a physiotherapist and correct bad postural habits.
Stress
Stress is very harmful to our joints. Among other things, it promotes inflammatory processes, increases stiffness and pain, and delays the regeneration of injuries.
Solution: Quality sleep, rest and relaxation. Rest allows your joints to do the same, allowing them to recover. Even more important is quality sleep. It is during the deep sleep phase that your whole body regenerates. If you don’t rest well, you can wake up tired, stiff and sore. Don’t forget to practice techniques or guidelines that allow you to lower stress levels such as meditation or deep breathing.
Ageing
It’s an inevitable physiological state. But that doesn’t mean you can’t do your part to slow and slow the deterioration of your joints.
That’s where you can help with good joint supplementation. Glucosamine, chondroitin, collagen, MSM, shark cartilage, hyaluronic acid, turmeric, magnesium, manganese, vitamin D are the substances most commonly used in this type of supplementation and those with the most scientific evidence to reduce pain and improve joint structures.
In Lanier Pharma we have formulated Artrinox, a supplement based on Collagen type UC-II of last generation, Hyaluronic Acid, Glucosamine Sulphate, Chondroitin Sulphate, Vitamin D, Manganese and Turmeric. This carefully studied combination of ingredients provides a reduction in joint pain and inflammation, while protecting cartilage and other joint structures.
