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Lifestyle and diet have a major impact on the health and longevity of the joints. Choosing foods that strengthen the bones, protect the connective tissue and reduce inflammation can help prevent injury and preserve the joints for a long and active life. As well as following a varied and balanced diet, it is important to keep your weight under control and keep yourself well-hydrated. Here are 4 points to always keep in mind!
Among the most recommended foods for healthy joints are the so-called “good” OMEGA-3 fats, precisely because of their antioxidant and anti-inflammatory properties.
Salmon, tuna, and herring are excellent sources of Omega-3
Flax seeds,
chia seeds or pine nuts
Vitamins A, C and E
Found in fruit,
vegetables and tea
Proteins are among the most abundant molecules in the human body. They are found in large quantities in the muscles, bones, nails, skin and hair. Eating a substantial amount of protein is essential for maintaining muscle mass and function and thereby reducing strain on joints. For example, for people suffering from joint diseases such as osteoarthritis, a daily intake of 1 g of protein per kg of body weight is recommended. It is also advisable to eat proteins from sources such as milk, dairy, eggs and pulses and avoid meat or products derived from meat, which are high in arachidonic acid, a fatty acid associated with inflammation.
Weight control is an important goal in safeguarding the joints. Several studies have shown a significant correlation between obesity and the risk of developing joint diseases such as osteoarthritis. This is because being overweight increases the strain on the joints, which must then support a greater weight and wear out more easily. Excess fat also induces inflammation, which can aggravate symptoms in people already suffering from joint disease.
For these reasons, maintaining a normal weight by eating a healthy diet, for example one rich in fruits and vegetables, combined with regular physical exercise, is a fundamental step in the prevention and treatment of joint diseases.
As well as playing an essential part in all the physiological processes in our body, water is an excellent “lubricant” for our joints.
In fact, it is one of the main components of synovial fluid and joint cartilage, and the right amount of water helps maintain healthy, lubricated and flexible joints.
This is why it is important to drink enough water: the recommended average is 2 litres a day for females and 2.5 litres a day for males.
Regular, moderate physical activity is the key to keeping your joints healthy. It slows down ageing and prevents major joint diseases such as osteoarthritis.
In fact, whereas too little or too much physical activity can damage your joints, varied, balanced exercise provides a number of benefits.
Synovial fluid is the liquid found in the joint cavity. Its function is to lubricate and protect the joints from wear and tear. Physical activity enhances the circulation of this fluid, thus improving its protective, cushioning effect.
Physical activity can reduce cytokine levels in the synovial fluid and inhibit inflammatory-mediated degradation.
The synovial membrane has the important role of producing synovial fluid.
Physical activity increases the heart rate, which increases the flow of blood rich in oxygen and nutrients to the synovial membrane.
Exercise keeps the muscles, ligaments, and tendons surrounding the joints in good shape. When these tissues are strong, they act as a support and reduce the pressure on the joints.
Physical activity activates processes that remove damaged cells from the joints and expels them from the body.
IBSA specialises in research and development,
production and marketing of hyaluronic acid-based products.
