Nutritional supplements for Osteoporosis and Joint pain
In real life, many older people often have joint pain and other bone diseases, in addition to natural aging factors, many symptoms are related to nutritional deficiencies; In fact, as long as the supplement of adequate nutrition, it can help bone and joint health.
However, if the joint has reached the point of pain, the first thing to do is to ask a doctor to diagnose the cause, symptomatic treatment.
Why to climb stair meeting knee ache?
With the increase of age, the cartilage between joints may be worn out due to long-term stress, and the synthesis of synovial fluid will gradually decrease. Under the influence of many reasons, joints are prone to excessive friction, and the symptoms of inflammation and soreness will emerge one by one.
How powerful is osteoporosis?
Over 30 years of age, the body’s bone mass will start to lose, if too much bone loss, the originally dense bone is prone to a lot of pores, the formation of hollow and loose conditions, so that the bones become brittle, weak; This increases the risk of fracture.
Statistics have been done in Taiwan, the number of doctors diagnosed with osteoporosis is about 1.2 million people, and the proportion of osteoporosis increased year by year.
In women, because estrogen helps to regulate bone mass growth, postmenopausal women because of estrogen reduction, and indirectly lead to bone loss.
The primary osteoporosis is mostly due to lack of nutrients, estrogen secretion is too little, bone tissue degradation.
Nutritional elements for improving bone quality
Protein can indirectly promote bone formation in bone metabolism. Larger studies have found a positive correlation between protein intake and slowing bone loss in the elderly, and adequate protein levels help maintain bone health.
Foods rich in protein include milk, dairy products, eggs, fish, meat and beans.
Although protein is good for bone health, for people with kidney dysfunction, it is necessary to limit the amount of protein intake.
More than 99 per cent of calcium is found in bones and teeth, and there is evidence that adequate calcium intake can increase bone density and reduce the risk of fracture.
However, excessive calcium intake may have the side effects of cramps and constipation. The general public can follow the national nutrition intake standard announced by the Ministry of Health and Welfare, and limit it to no more than 2500 milligrams per day.
Generally rich in calcium content of food, milk, dairy products, cheese, sardines and other calcium content is higher, but to oriental eating habits, from the food intake of calcium is often insufficient.
Pharmacist suggested: moderate calcium supplement to the development of children or adolescents, the elderly have a certain amount of help, because the human body a single dose of calcium absorption is limited, remember that a single supplement should not exceed 500 mg.
Many vitamins also have positive effects on bone health, such as vitamins B, C, D, and so on.
- Vitamin B: helps metabolism and body synthesis.
- Vitamin C: can promote collagen synthesis, but also maintain bone and bone health must be nutrition.
- Vitamin D: helps calcium absorption, vitamin D supplements can also prevent and improve osteoporosis.
Can improve the nutrients of the “joints”
Glucosamine is one of the components of articular cartilage, the human body can synthesize, but with age, the synthesis of glucosamine will gradually slow down, associated with bone synovial fluid reduced. In the case of insufficient synovial fluid, joints are prone to excessive friction, due to inflammation, pain.
Glucosamine supplementation has been found to promote the production of chondroitin and synovial fluid, repair damaged cartilage, and contribute to joint health.
Glucosamine in health food, mostly from shrimp, crab “shell” or shell extracted, or from mushrooms, bacteria fermentation. Because we do not eat shrimp and crab shells for glucosamine, these glucosamine products, which are extracted from natural foods, are available in the market.
with a dose of glucosamine 500mg supplement tablets, basic maintenance for 1 daily, active maintenance is 2-3 daily, a day with no more than 1500mg as the benchmark, no help to take too much.
Nondenatured collagen II (UC-II).
Collagen accounted for 40 per cent of the components of cartilage. Collagen in the tissue will be gradually lost with age and external factors, resulting in articular cartilage loss, leading to degenerative arthritis. Collagen II supplementation can promote the formation of chondrocytes and repair the loss of articular cartilage.
Rheumatoid arthritis (RA) is an autoimmune disorder, and recent clinical trials have shown that oral administration of type II collagen inhibits the response to joint autoimmune attack.
If collagen is exposed to high temperature or acid hydrolysis in the process of extraction, it will destroy the original structure, that is, denatured collagen. In contrast, the use of special extraction techniques, the retention of a complete three-stranded collagen structure, is known as non-denatured collagen. It has the function of regulating immune mechanism and alleviating arthritis.
The pharmacist recommends a daily intake of 40 mg of non-denatured collagen II (UC-II).
Chondroitin is present in the cartilage of the joints, allowing the chondrocytes to have enough water to buffer and lubricate. Moderate supplementation of chondroitin can increase the secretion of synovial fluid, especially in the elderly and overweight people. Can supplement chondroitin to promote joint health.
daily recommended intake of 1000-1200mg.
Sometimes joint soreness originates from the inflammation of the body, so you can eat more anti-inflammatory, antioxidant food, help reduce joint pain, promote health.
For example, vitamin C rich citrus fruits, kiwifruit, berries, cruciferous vegetables (broccoli); fish rich in O-mega3, such as salmon, tuna, mackerel, saury; In addition, onion, turmeric, onion, lemon also have excellent anti-inflammatory effect.
In addition to nutritional supplements, exercise is also good for bone and joint health!
Moderate exercise can increase the blood flow around the bones and muscles, maintain muscle elasticity, improve bone strength, also make the tissues around the joints stronger, and maintain the health of the cartilage.
Exercise that contributes to healthy bones and joints:
- Take a walk.
- Water movement.
- Ride a bicycle.
- Play Taijiquan.
- Ball games (billiards, badminton, tennis, golf, etc.).
- Weight-bearing movement.
Many studies have found that weight-bearing exercise is effective in helping bones grow and helping to increase bone density.