Dietrs for joints and bones: good health

Dietrs for joints and bones: good health

I. Anatomy and physiology of joints and bones: the basis of understanding

In order to effectively use dietary supplements to maintain the health of joints and bones, it is necessary to understand their anatomical structure and physiological functions.

A. Bone fabric: structure and functions

1. Cell composition: Bone tissue is a dynamic structure consisting of several types of cells:

   • Ostoroblasts: Are responsible for the synthesis of the bone matrix (osteoid), which is subsequently mineralized. They participate in the formation of new bone tissue and the restoration of damage.
   • Osteocytes: Mature bone cells located in the gaps (cavities) in the bone matrix. They regulate the mineral metabolism and transmit signals between bone cells.
   • Osteoclasts: Cells that destroy bone tissue in the process of bone remodeling. They release minerals in the blood, maintaining calcium balance.
   • Bone predecessor cells: Undifferentiated cells capable of turning into osteoblasts.

2. Bone matrix: Consists of organic and inorganic components:

   • Organic matrix (osteoid): Approximately 30% bone mass. It consists mainly of type I collagen, which provides bone strength and flexibility. It also contains non -stollagen proteins, such as osteocalcin, osteonectin and bone sialoprotein, which participate in the mineralization and regulation of bone growth.
   • Inorganic matrix: Approximately 70% bone mass. It consists mainly of hydroxyapatitis crystals (calcium phosphate), which give the bones hardness and resistance to compression.

3. Bone tissue types:

   • Compact (cortical) bone: A dense, hard external shell of bones, which provides strength and protection. It consists of osteons – cylindrical structures containing blood vessels, nerves and bone cells.
   • Spongy (trabecular) bone: The light, porous inner part of the bones, consisting of trabecul – thin bone crossbars. Provides support and depreciation. Contained mainly in epiphysis (ends) of long bones and in the bones of the spine.

4. Bone fabric functions:

   • Support: Provides the structural basis of the body.
   • Protection: Protects internal organs (for example, the skull protects the brain, the ribs protect the heart and the lungs).
   • Movement: Provides mounting points for muscles and allows you to carry out movements.
   • Mineral reserve: Contains stocks of calcium, phosphorus and other minerals necessary to maintain homeostasis.
   • Steaming: The red bone marrow, located in the spongy bone, is a place of blood cell formation (red blood cells, white blood cells, platelets).

B. joints: structure and functions

1. Joint types: Joints are places of bone connection that provide mobility. There are three main types of joints:

   • Sinartrosis (motionless joints): The bones are connected by a dense connective tissue that provides minimal or zero mobility (for example, the seams of the skull).
   • Amphartrosis (sedentary joints): The bones are connected by cartilaginous fabric or ligaments that provide limited mobility (for example, intervertebral discs, lap art).
   • Diarthrosis (synovial joints): The most common type of joints, providing a wide range of movements. Characterized by the presence of a synovial cavity filled with synovial fluid.

2. The structure of the synovial joint:

   • Joint surfaces of the bones: Coated with smooth hyalin cartilage, which reduces friction and provides smooth gluing of bones.
   • The joint capsule: Surrounds the joint and consists of two layers:
     • Fibrous layer: The outer layer formed by a dense connective tissue strengthens the joint and prevents dislocations.
     • Synovial layer: The inner layer lining the joint cavity and produces the synovial fluid.
   • Synovial fluid: A viscous fluid filling the joint cavity. Performs the following functions:
     • Lubricates the joint surfaces, reducing friction.
     • Nourishes hyaline cartilage.
     • Removes metabolic products.
     • Amortizes blows.
   • Blues: Strips of dense connective tissue connecting bones and stabilizing joints. Prevent excessive movements and dislocations.
   • Meniski (in some joints, for example, knee): Cartilage gaskets, shock -absorbing blows and improving the congruence of articular surfaces.
   • Joint wheels (in some joints, for example, temporal-nomplete): Cartilage structures that divide the joint cavity into two parts and improve the congruence of the articular surfaces.

3. Joint functions:

   • Ensuring mobility: They allow you to carry out a wide range of movements, such as flexion, extension, abduction, bringing, rotation and circular movements.
   • Depreciation: Absorb strokes and reduce the load on the bones.
   • Support: Provide stability and support body weight.

II. Factors affecting the health of joints and bones

The health of the joints and bones depends on many factors, including:

A. Age:

With age, natural changes occur in bone and cartilage:

• Reduced bone density: The risk of osteoporosis and fractures increases.
• Thinning and degradation of cartilage: The risk of osteoarthritis increases.
• Reduced elasticity of ligaments and tendons: The risk of injuries increases.
• Reducing the production of synovial fluid: Friction in the joints increases.

B. Paul:

Women are more susceptible to osteoporosis, especially after menopause, due to a decrease in estrogen levels that play an important role in maintaining bone density.

C. Genetics:

A genetic predisposition can affect the density of bone tissue, the structure of the cartilage and the risk of developing certain diseases of the joints and bones, such as osteoarthritis and rheumatoid arthritis.

D. Nutrition:

The lack of certain nutrients, such as calcium, vitamin D, vitamin K2, magnesium and protein, can negatively affect the health of bones and joints.

E. Physical activity:

Regular physical activity, especially exercises with loading (for example, walking, running, strength training), helps strengthen bones and joints. A lack of physical activity can lead to a decrease in bone density and weakening of the muscles that support joints.

F. Body weight:

Excessive weight has an additional load on the joints, especially on the knee and hip joints, increasing the risk of osteoarthritis.

G. Smoking and drinking alcohol:

Smoking reduces the density of bone tissue and slows down the healing of fractures. Excessive alcohol consumption also negatively affects the health of bones and joints.

H. injuries:

Joint injuries (for example, stretching, dislocations, fractures) can damage cartilage, ligaments and other structures, increasing the risk of osteoarthritis in the future.

I. Diseases:

Some diseases, such as rheumatoid arthritis, systemic lupus erythematosus and diabetes, can negatively affect the health of joints and bones.

J. Medicines:

Long -term use of certain drugs, such as glucocorticosteroids, can lead to a decrease in bone density and an increase in the risk of osteoporosis.

III. Diseases of joints and bones: Review

Understanding of common diseases that affect joints and bones helps in choosing the appropriate dietary supplements to prevent and relieve symptoms.

A. Osteoarthritis (OA):

1. Definition: A degenerative disease of the joints, characterized by the destruction of the cartilage, the formation of bone growths (osteophytes) and inflammation of the synovial membrane.

2. Causes and risk factors:

   • Age.
   • Genetic predisposition.
   • Overweight.
   • Joint injuries.
   • Repeated movements.
   • Muscle weakness.

3. Symptoms:

   • The pain in the joint, increasing during movement and decreasing at rest.
   • The stiffness of the joint, especially in the morning or after periods of inaction.
   • Restriction of joint mobility.
   • Crysteen or clicks in the joint when moving.
   • Swelling and inflammation of the joint.
   • Education of bone growths (osteophytes).

4. Diagnosis:

   • Physical examination.
   • Radiography.
   • Magnetic resonance imaging (MRI).
   • Analysis of the synovial fluid (in some cases).

B. Osteoporosis:

1. Definition: The systemic disease of the skeleton, characterized by a decrease in bone density and a violation of bone microarchitectonics, which leads to an increase in the risk of fractures.

2. Causes and risk factors:

   • Age (especially after menopause in women).
   • Genetic predisposition.
   • Lack of calcium and vitamin D in the diet.
   • Lack of physical activity.
   • Smoking and drinking alcohol.
   • The use of certain drugs (for example, glucocorticosteroids).
   • Some diseases (for example, rheumatoid arthritis, thyrotoxicosis).

3. Symptoms: Osteoporosis often occurs asymptomatic until a fracture occurs.

   • Fractures of bones (especially the vertebrae fractures, the neck of the thigh and the bones of the forearm) with a slight injury or even without it.
   • Pain in the back.
   • Reducing growth.
   • Change of posture (kyphosis).

4. Diagnosis:

   • Densitometry (DXA): Measurement of bone density.

C. Rheumatoid arthritis (RA):

1. Definition: Autoimmune disease, characterized by chronic inflammation of the joints, leading to their destruction and deformation.

2. Causes and risk factors:

   • Genetic predisposition.
   • Environmental factors (for example, infection, smoking).

3. Symptoms:

   • The pain, edema and stiffness of the joints (usually symmetrical, affecting the small joints of the hands and feet).
   • Morning stiffness, lasting for more than 30 minutes.
   • Fatigue.
   • Fever.
   • Loss of appetite.
   • Inflammation of other organs (for example, lungs, heart, eye).

4. Diagnosis:

   • Physical examination.
   • Blood tests (for example, rheumatoid factor, antibodies to a cyclic citrollinized peptide (ACCP), ESR, C-reactive protein).
   • Radiography.
   • MRI.

D. Gout:

1. Definition: The disease caused by the accumulation of uric acid crystals in the joints, which leads to acute inflammation (gouty arthritis).

2. Causes and risk factors:

   • Increased level of uric acid in the blood (hyperuricemia).
   • Genetic predisposition.
   • Obesity.
   • Improper nutrition (consuming a large amount of meat, seafood, alcohol).
   • Some drugs (for example, diuretics).
   • Some diseases (for example, renal failure).

3. Symptoms:

   • Sudden, severe pain in the joint (most often in the thumb of the leg).
   • Edema, redness and soreness of the joint.
   • Restriction of joint mobility.

4. Diagnosis:

   • Physical examination.
   • Blood test (uric acid level).
   • Analysis of synovial fluid (detection of uric acid crystals).

E. Bursit:

1. Definition: Inflammation of the synovial bag (brush), a small bag filled with liquid, which is located between bones, tendons and muscles and reduces friction.

2. Causes and risk factors:

   • Repeated movements.
   • Injuries.
   • Infections.
   • Some diseases (for example, rheumatoid arthritis, gout).

3. Symptoms:

   • Pain in the area of ​​the affected joint.
   • Edema and soreness when touching.
   • Restriction of joint mobility.

4. Diagnosis:

   • Physical examination.
   • Radiography (to exclude other causes of pain).
   • MRI.

F. Tentin:

1. Definition: Inflammation of the tendon, thick cord connecting the muscle to the bone.

2. Causes and risk factors:

   • Repeated movements.
   • Excessive tendon load.
   • Injuries.
   • Age.

3. Symptoms:

   • Pain in the area of ​​the affected tendon, increasing during movement.
   • Edema and soreness when touching.
   • Restriction of joint mobility.

4. Diagnosis:

   • Physical examination.
   • Ultrasound study.
   • MRI.

IV. Dietrs for joints and bones: active ingredients and mechanism of action

Bad can play an important role in maintaining the health of joints and bones, providing the body with the necessary nutrients and biologically active compounds.

A. Glucosamine and chondroitin:

1. Description: Glucosamine and chondroitin sulfate are the natural components of cartilage. Glucosamine is aminosahar, and chondroitin is glycosaminoglycan.

2. The mechanism of action:

   • Glucosamine: It stimulates the synthesis of proteoglycans and hyaluronic acid, the main components of cartilage and synovial fluid. It has anti -inflammatory properties.
   • Chondroitin: Inhibits enzymes that destroy the cartilage (for example, metal -propriets) and stimulates the synthesis of cartilage. Improves cartilage hydration and reduces inflammation.

3. Indications: Osteoarthritis, to relieve pain and improve joint mobility.

4. Efficiency: Studies show that glucosamine and chondroitin can reduce pain and improve joint function in patients with osteoarthritis, especially with prolonged use. However, the research results are contradictory, and effectiveness may depend on the individual characteristics and severity of the disease.

5. Dosage: It is usually recommended to take 100 mg of glucosamine and 1200 mg of chondroitin per day, divided into several tricks.

6. Side effects: Usually well tolerated. Minor side effects are possible, such as nausea, diarrhea, constipation and heartburn.

7. Contraindications: Individual intolerance to the components of the drug.

B. Collagen:

1. Description: Collagen is the main structural protein of connective tissue, including cartilage, bones, ligaments and tendons. There are several types of collagen, but the most important types of I, II and III are most important to the health of joints and bones.

2. The mechanism of action:

   • Type I collagen: The main component of bone tissue provides strength and elasticity of bones. It stimulates the synthesis of bone tissue and improves its density.
   • Type II collagen: The main component of cartilage provides its strength and elasticity. Reduces inflammation and stimulates the synthesis of cartilage.
   • Hydrolyzed collagen: The collagen split into small peptides, which is easily absorbed by the body. Stimulates the synthesis of collagen in the joints and bones.

3. Indications: Osteoarthritis, osteoporosis, to maintain joint health and bones, to improve skin elasticity.

4. Efficiency: Studies show that collagen intake can reduce joint pain, improve their mobility and increase bone density.

5. Dosage: It is usually recommended to take 10-20 g of hydrolyzed collagen per day.

6. Side effects: Usually well tolerated. Minor side effects are possible, such as nausea and heartburn.

7. Contraindications: Individual intolerance to the components of the drug.

C. Vitamin D:

1. Description: Fatable vitamin, playing an important role in the regulation of calcium metabolism and maintaining bone health.

2. The mechanism of action: Promotes the absorption of calcium in the intestines and maintaining its level in the blood. It stimulates the synthesis of osteocalcin, protein necessary for the mineralization of bone tissue.

3. Indications: Osteoporosis, rickets (in children), to maintain the health of bones and teeth, to strengthen immunity.

4. Efficiency: Sufficient consumption of vitamin D reduces the risk of osteoporosis and fractures.

5. Dosage: The dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU (international units) of vitamin D per day. In some cases, a higher dosage may be required.

6. Side effects: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

7. Contraindications: Hypercalcemia, hypervitaminosis D, renal failure.

D. Calcium:

1. Description: The macro element necessary for the formation and maintenance of the health of bones and teeth.

2. The mechanism of action: It is the main building material of bone fabric. Participates in the regulation of many physiological processes, including muscle contraction, transmission of nerve impulses and blood coagulation.

3. Indications: Osteoporosis, to maintain the health of bones and teeth, for the prevention of calcium deficiency.

4. Efficiency: Sufficient calcium consumption reduces the risk of osteoporosis and fractures.

5. Dosage: The dosage of calcium depends on the age, state of health and level of calcium in the blood. It is usually recommended to take 1000-1200 mg of calcium per day.

6. Side effects: An overdose of calcium can lead to constipation, nausea and the formation of kidney stones.

7. Contraindications: Hypercalcemia, hypercalciuria, renal failure.

E. Vitamin K2 (Menahinon):

1. Description: Fatable vitamin, playing an important role in blood coagulation and maintaining bone health.

2. The mechanism of action: Activates osteocalcin, protein necessary for the mineralization of bone tissue. Prevents calcium deposition in soft tissues (for example, in arteries).

3. Indications: Osteoporosis, to maintain bone health, for the prevention of cardiovascular diseases.

4. Efficiency: Studies show that vitamin K2 can increase bone density and reduce the risk of fractures.

5. Dosage: It is usually recommended to take 100-200 μg of vitamin K2 per day.

6. Side effects: Usually well tolerated.

7. Contraindications: Reception of anticoagulants (for example, warfarin).

F. Mags:

1. Description: The macro element necessary for more than 300 enzymatic reactions in the body, including DNA, RNA and protein synthesis.

2. The mechanism of action: Participates in the formation of bone tissue and regulation of calcium metabolism. It is necessary to activate vitamin D.

3. Indications: Osteoporosis, to maintain bone health, for the prevention of magnesium deficiency, to improve sleep and relieve stress.

4. Efficiency: Sufficient consumption of magnesium can increase the density of bone tissue and reduce the risk of osteoporosis.

5. Dosage: It is usually recommended to take 300-400 mg of magnesium per day.

6. Side effects: An overdose of magnesium can lead to diarrhea.

7. Contraindications: Renal failure.

G. Hyaluronic acid:

1. Description: The natural component of synovial fluid and cartilage.

2. The mechanism of action: It improves the viscosity of the synovial fluid, lubricates the joint surfaces and reduces friction. It stimulates the synthesis of cartilage and has anti -inflammatory properties.

3. Indications: Osteoarthritis, to relieve pain and improve joint mobility.

4. Efficiency: Studies show that taking hyaluronic acid inside or in the form of injections in the joint can reduce pain and improve the function of joints in patients with osteoarthritis.

5. Dosage: The dosage of hyaluronic acid depends on the form of the release of the drug. It is usually recommended to take 80-200 mg of hyaluronic acid per day.

6. Side effects: Usually well tolerated.

7. Contraindications: Individual intolerance to the components of the drug.

H. Methyl sulfonylmetatan (MSM):

1. Description: Organic compound of sulfur, which is contained in plants, animals and humans.

2. The mechanism of action: It has anti -inflammatory and antioxidant properties. Participates in the synthesis of collagen and glycosaminoglycans.

3. Indications: Osteoarthritis, to relieve pain and inflammation in the joints.

4. Efficiency: Studies show that the intake of MSM can reduce pain and improve joint function in patients with osteoarthritis.

5. Dosage: It is usually recommended to take 1500-3000 mg of MSM per day.

6. Side effects: Usually well tolerated. Minor side effects are possible, such as nausea and diarrhea.

7. Contraindications: Individual intolerance to the components of the drug.

I. Kurkumin:

1. Description: Active ingredient of turmeric, spices widely used in Indian cuisine.

2. The mechanism of action: It has powerful anti -inflammatory and antioxidant properties. Inhibits enzymes involved in inflammation (for example, cyclooxygenase-2 (COO-2) and lipoxygenase (log)).

3. Indications: Osteoarthritis, rheumatoid arthritis, to relieve pain and inflammation in the joints.

4. Efficiency: Studies show that the intake of curcumin can reduce pain and improve joint function in patients with arthritis.

5. Dosage: The dosage of curcumin depends on the form of the release of the drug. It is usually recommended to take 500-2000 mg of curcumin per day. It is important to choose preparations with high bioavailability, for example, containing pipin (black pepper extract), which improves the absorption of curcumin.

6. Side effects: Usually well tolerated. Minor side effects are possible, such as nausea and diarrhea.

7. Contraindications: Gallstone disease, individual intolerance to the components of the drug.

J. Omega-3 fatty acids:

1. Description: Polyunsaturated fatty acids contained in fish oil and some vegetable oils (for example, linseed oil). The most important omega-3 fatty acids are eicopascentaenoic acid (EPK) and daily oxaenoic acid (DGK).

2. The mechanism of action: Have anti -inflammatory properties. Reduce the production of inflammatory mediators (for example, prostaglandins and leukotrienes).

3. Indications: Rheumatoid arthritis, to relieve pain and inflammation in the joints.

4. Efficiency: Studies show that the intake of omega-3 fatty acids can reduce the pain and constraint of joints in patients with rheumatoid arthritis.

5. Dosage: It is usually recommended to take 1000-3000 mg omega-3 fatty acids per day.

6. Side effects: Minor side effects are possible, such as belching, nausea and diarrhea.

7. Contraindications: Reception of anticoagulants.

V. The choice of dietary supplements for joints and bones: practical recommendations

When choosing dietary supplements for joints and bones, several important factors should be taken into account:

A. Quality and safety:

1. Choose dietary supplements from famous and reliable manufacturers: Pay attention to the reputation of the manufacturer and the availability of quality certificates (for example, GMP).

2. Check the composition of the product: Make sure that the dietary supplement indicates active ingredients in a sufficient concentration. Avoid products with dubious ingredients or artificial additives.

3. Make sure there are no contraindications: Consult a doctor to make sure that dietary supplements are not contraindicated to you, especially if you have any diseases or you take medications.

4. Pay attention to the availability of clinical research: Look for dietary supplements whose effectiveness is confirmed by clinical research.

B. Individual needs:

1. Define your goals: What do you want to achieve with dietary supplements? Reduce joint pain, improve mobility, strengthen bones or prevent the development of joint diseases and bones?

2. Consider your health status: If you have any diseases (for example, osteoarthritis, osteoporosis, rheumatoid arthritis), consult a doctor to choose dietary supplements that will be most effective and safe for you.

3. Take into account your age and floor: The needs for nutrients for the health of joints and bones may vary depending on age and gender.

C. Form of release:

Dietary supplements for joints and bones are available in various forms of release, including tablets, capsules, powders, liquids and creams. Choose a form that is most convenient for you.

D. A combination with other treatment methods:

Bades should not replace the main methods of treating joint diseases and bones. They can be used as an addition to drug therapy, physiotherapy and other treatment methods.

E. Consultation with a doctor:

Before taking any dietary supplements for joints and bones, it is recommended to consult a doctor or other qualified specialist in the field of healthcare. The doctor will be able to evaluate your state of health, determine your needs for nutrients and choose the most suitable dietary supplements.

VI. Diet and lifestyle for joints and bones health

Reception of dietary supplements is an important, but not the only aspect of maintaining the health of joints and bones. A healthy lifestyle and a balanced diet also play a key role.

A. Diet:

1. Provide sufficient calcium consumption: Include products rich in calcium in your diet, such as dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach), legumes (beans, peas) and nuts (almonds, Brazilian nuts).

2. Provide sufficient consumption of vitamin D: Get vitamin D from sunlight (15-20 minutes of the sun per day), food (oily fish, egg yolks) or dietary supplements.

3. Provide sufficient consumption of vitamin K2: Include in your diet products rich in vitamin K2, such as fermented products (NATTO, sauerkraut), liver and egg yolks.

4. Provide sufficient magnesium consumption: Include products rich in magnesium in your diet, such as green leafy vegetables, nuts, seeds, legumes and whole grains.

5. Provide sufficient protein consumption: Protein is necessary for the formation and restoration of bone and cartilage. Include protein sources in your diet, such as meat, fish, eggs, dairy products, legumes and nuts.

6. Use products rich in antioxidants: Antioxidants protect cells from damage to free radicals, which can contribute to inflammation and destruction of cartilage. Include fruits, vegetables, berries and green tea in your diet.

7. Avoid the use of a large amount of sugar and processed products: Sugar and processed products can contribute to inflammation and worsen the health of joints and bones.

B. Physical activity:

1. Regularly engage in physical exercises: Exercises strengthen bones and joints, improve blood circulation and reduce inflammation.

2. Perform exercises with a load: Exercises with a load (for example, Ho