Take care of your joint health with 3 nutrients

Take care of your joint health with 3 nutrients.

The joints of our body get a bit of a hit due to the daily wear and tear that accumulates over a long period of time (especially for active people).

Your body may be affected by various factors, such as taking more time to recover after a heavy activity, using too many or too few joints, accumulating fatigue, or reducing the amount of natural compounds produced in your body than when you were young at an equivalent level. Natural degradation may occur. When these factors are combined with osteoarthritis, which takes millions of people, joint pain, stiffness, and discomfort occur during daily life.There is no way to avoid the natural aging process, so what we can do is fight joint discomfort with a strategy that fits our needs, needs, and goals. In this post, we will look at the causes of joint discomfort, why exercise and eating are important for joint health, and three supplements that may help with joint pain.Why do joints become uncomfortable with age?At the ends of all joints there is a rubbery elastic connective tissue. It's cartilage. Each joint has a certain amount of cartilage, and the amount of cartilage surrounding these joints varies from person to person. The amount of cartilage surrounding the joint is determined by factors such as genetic factors and lifestyle.Degeneration of the joint progresses with aging, and progression beyond normal levels is commonly called osteoarthritis. Osteoarthritis is considered a degenerative joint disease, and the severity can vary from person to person.In general, joint discomfort is caused by inflammation of the synoviium that keeps the joints healthy by creating lubricant in the joints, resulting in swelling, stiffness, and pain. If you've ever had a swollen knee, you've most likely gone through this process.Effects of exercise and eating habits on joint discomfortRegular exercise and eating habits are very important to maintaining joint health. A well-planned workout plan helps your body maintain a natural and healthy range of motion. Sometimes, when the range of motion of the joint is limited or the overall stamina is lacking, the stress applied to the joint may accumulate while compensating for the wrong movement pattern.Therefore, it is very important to maintain physical activity in an appropriate way within your own limits, even as you get older. General fitness training and aerobic exercise can be useful to move your body properly and keep your joints intact.Eating as well as exercise can play an important role in joint health. Although there are some foods that are recommended to help with joint discomfort, the rule of thumb that is commonly used in practice is to eat a balanced, natural diet that provides the necessary micronutrients every day. Eating foods rich in vitamins and minerals, including vitamin K, calcium, and vitamin D, can help maintain joint health.3 nutrients to help joint healthIn addition to exercise and eating, there are several supplements you can take to help your joints and relieve related pain. As with diet and exercise, supplements should be taken as part of the overall health support strategy, with an understanding of individual needs.1. GlucosamineOne of the most popular natural supplements for people with joint discomfort and osteoarthritis is glucosamine.Glucosamine is a natural compound found in the cartilage of our body. Glucosamine is commonly taken as a supplement to relieve joint pain and discomfort. Studies on the long-term effects of glucosamine are still rare, but there are studies that have proven to be somewhat effective in terms of preserving and supporting joint function.A meta-analysis published in the Journal of Clinical Rheumatology in 2018 reviewed glucosamine's effect on joint health and preservation. Researchers included a number of studies that isolated cases of glucosamine supplementation in populations with varying degrees of osteoarthritis.Through the analysis, researchers noted that glucosamine intake in general has some advantages over taking placebo. It is worth noting that the authors suggested that the type of glucosamine is important in terms of absorption rate, and the time taken is also the key. Researchers who participated in the discussion say that 12 weeks is enough to start taking glucosamine and see some effects on joint pain. However, studies conducted in this period are still rare, and it is expected that the effect will be better when consumed for a long time.Glucosamine is usually taken as a supplement with chondroitin. Chondroitin is another important substance naturally present in cartilage and is the next supplement to look for after glucosamine.2. ChondroitinLike glucosamine, chondroitin is naturally present in cartilage and contributes to the preservation and repair of this connective tissue.Chondroitin is often taken as a supplement with glucosamine to relieve joint pain. As with glucosamine, studies of chondroitin use to relieve osteoarthritis and joint pain are still somewhat mixed.For example, in a meta-analysis published in the 2018 Journal of Orthopedic Surgery and Research, the effects of taking glucosamine and chondroitin alone and combining them in a group with osteoarthritis respectively I reviewed it.After evaluating 26 studies that met the criteria, the researchers noted that glucosamine has some effect on limiting stiffness of the joints, while chondroitin has been shown to help limit pain. Research authors point out that the use of the two components in combination is still so limited that it is impossible to make practical suggestions.In another review published in the 2018 World Journal of Orthopedics, the authors reviewed the efficacy of glucosamine and chondroitin in the treatment of osteoarthritis. As with the meta-analysis mentioned earlier, the researchers point out that there is rather a lack of qualitatively good research dealing with the use of these supplements.The researchers say some of the studies conducted using these supplements are limited by the population used for the study (some using animals for research), biased studies (supported by companies), and the quality of the supplement. Researchers point out that the benefits of taking glucosamine and chondroitin are unclear, but they are generally safe to use and generally have some effect compared to the placebo group.3. CalciumThe last supplement to look for to relieve joint pain is calcium, perhaps the most well-known ingredient.Calcium is used for various metabolism in the body, and most people know that calcium is essential for strong bones. In fact, over 90% of our body's calcium is in bones and teeth. However, calcium also plays a part in the joints. The role can be small, but it's important.In a study published in the Journal of Orthopedic Surgery and Research in 2014, calcium gluconate is a potentially practical supplement that acts as a protective agent against osteoarthritis after anterior cruciate ligament (ACL) incision and partial medial meniscal cartilage. Presented.Although it has proven to be a promising protective agent, it should be noted that the study was conducted on rats, so the effect on humans may vary, and it was done after a specific surgery.When it comes to calcium supplementation, those who are prone to calcium deficiency may want to look for an option that will help them get enough calcium above the level that will help their joints.Consult a doctorIt's always a good idea to talk to your doctor before adding a new supplement to take on a daily basis to make sure it's not a contraindication to your current medication or illness.