Joint problems can severely limit your ability to carry out normal daily activities. Severe joint pain, familiar to many older people, can have a negative impact on quality of life. It is most often caused by wear and tear of the cartilage.
Pain in the knees, arms, shoulders, hips, or spine is the most common. This is arthritis or arthralgia, which is inflammation that causes pain within the joint itself. Sometimes it can be mild, only during certain activities, while at others it can be very severe, to the point of limiting movement and carrying any weight. How to relieve joint pain?
Important building »stone«
Collagen, which also has anti-inflammatory properties, promotes bone density. “Collagen is one of the most important building blocks of the human body and makes up basically 30% of the total amount of protein in the body,” explains nutrition expert David Buchta.
Collagen is produced by the body itself, but less and less is produced with age. Its production in the body decreases from the age of 30. Collagen is rich in amino acids, which play an important role in building articular cartilage. You can also find it in some over the counter dietary supplements.
What helps form collagen
• Broth • Fish • Fruits and vegetables • Nuts • Legumes
The right diet helps
A healthy and varied diet is also essential to improve joint health. Foods that promote joint health are nuts and seeds. For example, almonds, walnuts, pumpkin or chia seeds are rich in omega-3 fatty acids. Fish oils from salmon, tu, sardines and trout are also a source of essential nutrients. Other joint-friendly foods with antioxidant and anti-inflammatory properties include fruits and vegetables, legumes, broths, extra virgin olive oil, and dark chocolate.
Swimming, Pilates, walking
If you have arthritis, move. There are activities and sports that are gentle on the joints and reduce the risk of injury. And in addition, it will reliably unload you. What are they?
• Walking (with poles) • Swimming • Cycling • Yoga • Pilates
Both of the latter types of exercises strengthen the middle, lower and upper body, flexibility and posture of the whole body. They also support muscle building and strength, as well as increase joint range of motion. If you are new to exercises, you should start lightly and gradually get used to these movements.