Issue 71
The health
of our joints is extremely important and is something that many people take
for granted. The amount of pressure exerted on major joints, including the knees
and hips, is largely underestimated but it is thought that when we run, the
knees absorb up to four times our body weight. Therefore it can be appreciated
that the connective tissue of the knees ligaments and tendons must be extremely strong
for efficient shock absorption. Also the fluid which occupies the space between
the bones of the joints must be kept thick as this acts as a cushion
and helps prevent the two bones from touching.
Joints
which contain this fluid are referred to as synovial joints and these include
the knees, elbows, hips, ankles and wrists. Not only does the fluid provide
cushioning support for the joint, it also helps keep the joint lubricated and
freely moveable. Tendons, ligaments and synovial fluid are very important,
because if the bones of the joint were to touch, it would be extremely painful!
Without
our joints we simply could not move so keeping them strong and supple is vitally
important, as damaged, or unhealthy joints are just as bad as having no joints
at all.
There
are a number of nutritional supplements available which can help to maintain
the health of joints and the connective tissue which supports them. One such
supplement is called Glucosamine Sulphate and many studies have shown that this
substance may help thicken synovial fluid and, in cases of arthritis,
may help to regenerate the joint tissue. Glucosamine is a naturally occurring
substance which is normally produced in the human body and accumulates in
joints. It is basically a glucose molecule and an amino acid (the building block
of protein) stuck together, but the efficiency of this production declines with
age which is normally when the first signs of arthritis are experienced. Today
glucosamine sulphate supplements are used by many top athletes to help protect
their joints and it would be advisable for anyone who partakes in strenuous
exercise to consider this kind of supplement to help safeguard against damage
later in life.
Many
glucosamine supplements on the market contain an additional substance called
chondroitin. Chondroitin also helps to keep the joints of the body supple and
healthy but there is some debate over its effectiveness in supplement form.
This is because chondroitin is a very large molecule which many believe is not
efficiently absorbed into the bloodstream. In this respect extensive scientific
research needs to be carried out which will prove the effectiveness of chondroitin
in supplement form. Therefore at present, it would be wiser to buy a supplement
which contains pure glucosamine sulphate as this has been shown to be highly
absorbable and glucosamine is actually converted to chondroitin once inside
the body.
Another
nutrient, which may be useful, is vitamin C as one of its prime functions
in the body is helping with the production of collagen. Collagen is the major
structural component of the connective tissue in joints as it makes up to 80%
of their structure. Therefore, ensuring an adequate amount of vitamin C in the
diet is important to maintain the strength of the connective tissues.
Another
supplement which may help with the synthesis and repair of collagen is called
Pycnogenol. This is an extract from French maritime pine bark which contains
molecules called pro-anthocyanosides, which can be used and incorporated into
the structure of collagen and may help to keep connective tissue strong.
Any
supplement, which provides essential fatty acids, will also help to maintain
the health of joints. Essential fatty acids are known anti-inflammatory agents,
which is why they are so useful for this cause. Inflammation of the joints is
quite common, not only among the elderly, but also among those who exercise
regularly as well. Any strenuous exercise which is carried out on a hard surface,
such as running, dancing, basket ball and tennis, will cause the knees and hips
large amounts of stress. This is because a hard surface has no give to it
when compared to a surface like grass, so all of the body weight will absorbed
by the joints and none by the ground. This type of stress, if carried out on
a regular basis, can result in a condition in which the tendons become inflamed
called tendonitis. In respect to this it would be useful to chose footwear
which is comfortable and will help to absorb some of the shock and take some
of the pressure off the joints.
Supplements
containing essential fatty acids include Evening Primrose oil, Fish oil and
Cod Liver Oil.
However,
in respect to this, this article is by no means suggesting that physical activity
should be avoided to help protect the joints. Physical activity should be enjoyed
for as long as one can and this will actually help to strengthen joints and
help keep them supple. Regular weight-bearing activity has also been
shown to promote the deposition of calcium into the bone which will keep the
bones around the joints strong as well.
Devils
claw may also be used to relieve inflamed joints as this herb has been found
to possess anti-inflammatory properties. This herb, along with Evening Primrose
oil, may be useful for those suffering symptoms of arthritis and who do not
consume any animal products. This is because the majority of glucosamine sulphate
products on the market have been derived from a shellfish source and very few
are synthetic. However, although Devil’s Claw and Evening Primrose
oil are effective for reducing the severity of the symptoms of arthritis,
they cannot directly target the actual cause of the pain as glucosamine does.
Studies have shown that glucosamine sulphate supplementation can stop, and in
some cases reverse, the progression of arthritis.
Apart
from consuming at least two portions of oily fish each week, there is no miracle
diet which may help sufferers of arthritis. Therefore it is best, as with most
nutritional therapy techniques, to adopt a ‘prevention is better than cure’
attitude.There are certain measures which can be taken to help
avoid, or at least delay, the onset of arthritis with the primary concern being
the maintenance of a healthy weight. It has been shown that obese, or over weight
people are more likely to get arthritis later in life due to the extra stress
being exerted in the joints.
It
has also been found that regular consumption of Green tea may help as
it has been shown to inhibit an enzyme which destroys cartilage.
The
same could be said for the use of supplements as, although glucosamine has been
shown to reverse the progression of arthritis, it would be better to use them
as a preventative measure and not as a remedy or cure. This should be taken
on board as soon as someone becomes more physically active and therefore is
exerting more pressure on the joints than usual.
Therefore
there are a number of factors to consider if good joint health is to
be enjoyed throughout life. These include:
Maintaining a healthy weight.
Ensuring that good quality, supportive footwear is used when carrying
out physical activity.
Using supplements, such as glucosamine and cod liver oil, if you
are physically active on a regular basis.
Enjoy regular weight bearing exercise.
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