Dietary dietary supplements: health and mobility

Chapter 1: Anatomy and joint physiology – the basis of health and mobility

Understanding the structure and functioning of the joints is necessary to realize the importance of maintaining their health and choosing suitable methods of treatment and prevention, including biologically active additives (dietary supplements). The joint is a mobile connection of two or more bones, providing a wide range of movements and depreciation of loads.

1.1. Joint structure:

Bones: The basis of the joint is bones in contact with each other. The ends of the bones forming the joint are covered with hyalin cartilage.
Hyalin cartilage: Smooth, elastic fabric covering the surface of the bones in the joint. It reduces friction between bones during movement, amortizes the blows and evenly distributes the load. Cartilage consists of chondrocytes (cartilage cells) and intercellular substance containing collagen, proteoglycans and water. The absence of blood vessels in the cartilage makes it vulnerable and slowly recovering during damage.
The joint capsule: A dense fibrous membrane surrounding the joint and holding the bones together. It provides joint stability and protects it from damage. The capsule consists of two layers: external fibrous and internal synovial.
Synovial membrane: The inner layer of the joint capsule lining the joint cavity. It produces a synovial fluid.
Synovial fluid: A viscous fluid filling the joint cavity. It lubricates the articular surfaces, reducing friction, nourishes cartilage and removes metabolic products. The composition of the synovial fluid includes hyaluronic acid, which gives it viscosity and provides shock -absorbing properties.
Blues: Strong fibrous structures connecting the bones to each other and stabilizing the joint. They limit the amplitude of movements, preventing dislocations and stretching. The ligaments consist of collagen fibers that provide strength and elasticity.
Meniski (in some joints, for example, knee): Cartilage gaskets located between bones in the joint. They amortize blows, stabilize the joint and improve the correspondence of the articular surfaces.
Tendons: Connect muscles with bones, ensuring the transmission of strength for the movement of the joint.

1.2. Joint types:

The joints are classified according to the degree of mobility and structure.

Mobile joints (diartrosis): Provide a wide range of movements. Examples: knee, hip, shoulder, elbow, wrist.
- Sherrovid: Provide movements in all planes (rotation, bending, extension, abduction, bringing). Example: hip, shoulder.
- Hinge: Provide movements in one plane (flexion, extension). Example: knee, elbow.
- Ellipsoid: Provide movements in two planes (bending, extension, abduction, bringing). Example: wrist.
- Sades: Provide movements in two planes and rotation. Example: the joint of the thumb of the hand.
- Flat: Provide sliding movements. Example: intervertebral joints.
- Rotational: Provide rotational movements. Example: Tails joint.
Semi -moving joints (amphiatrosis): Provide limited mobility. Example: Intervertebral discs, Long joint.
Fixed joints (synartrosis): Do not provide mobility. Example: bones of the skull.

1.3. Joint physiology:

The joint performs several important functions:

Movement: Provides the possibility of moving and performing various actions.
Support: Supports body weight and provides stability.
Depreciation: It absorbs blows and vibrations, protecting the bones and internal organs from damage.
Carthing power: Synovial fluid provides nutrition of cartilage, which does not have its own blood vessels.
Removing exchange products: Synovial fluid removes metabolic products from cartilage.

1.4. Factors affecting the health of the joints:

Many factors affect the health of the joints:

Age: With age, the cartilage fabric is thinner and loses elasticity, which can lead to the development of osteoarthritis. The production of synovial fluid is reduced.
Heredity: Some genetic factors can predispose to the development of joint diseases.
Injuries: Damage to the joints, such as stretching, dislocations and fractures, can lead to the development of arthritis in the future.
Overweight: It increases the load on the joints, especially on the knee and hip, which can lead to wear and damage.
Incorrect posture: Violates the biomechanics of movements and increases the load on certain joints.
Lack of physical activity: Leads to weakening of the muscles that support the joints and the deterioration of blood supply to cartilage tissue.
Excessive physical activity: They can lead to overload of the joints and damage to the cartilage.
Inflammatory diseases: Autoimmune diseases, such as rheumatoid arthritis, can cause joint inflammation and damage to cartilage tissue.
Infections: Some infections can affect the joints and cause arthritis.
Inal meals: The lack of necessary nutrients, such as vitamins, minerals and amino acids, can negatively affect the health of the joints.
Bad habits: Smoking and drinking alcohol negatively affect the blood supply and nutrition of cartilage.

Chapter 2: joint diseases – classification, symptoms and causes

Joint diseases are a common problem that affects people of all ages. Understanding various types of diseases, their symptoms and causes is the key to timely diagnosis and effective treatment.

2.1. Classification of joint diseases:

Joint diseases can be classified according to various criteria, including the cause, pathogenesis and localization.

For:
- Inflammatory arthritis: Caused by inflammation of the joint tissue. Examples: rheumatoid arthritis, psoriatic arthritis, ankylosing spondylitis, gout.
- Degenerative arthritis: Caused by wear and destruction of cartilage. Example: osteoarthritis (osteoarthrosis).
- Infectious arthritis: Caused by infection that affects the joint. Example: Septic arthritis.
- Traumatic arthritis: Caused by joint injury.
- Metabolic arthritis: Caused by metabolic disorders. Example: gout (deposition of uric acid crystals in the joints).
- Autoimmune arthritis: Caused by an autoimmune reaction of the body attacking the joint tissue.
By localization:
- Monoarthritis: Amazing one joint.
- Oligoartrit: It affects several joints (usually from 2 to 4).
- Polyarthritis: It affects many joints (more than 4).

2.2. The most common joint diseases:

Osteoarthritis (osteoarthritis): The most common joint disease, characterized by the destruction of cartilage. Symptoms: pain, stiffness, limitation of mobility, crunch in the joint. Risk factors: age, overweight, injuries, genetic predisposition. Most often it affects the knee, hip, shoulder and small joints of the hands and feet.
Rheumatoid arthritis: Chronic autoimmune disease affecting the joints. Symptoms: pain, stiffness, swelling of the joints, fatigue, fever. Most often it affects the small joints of the hands and feet, as well as the knee, elbow and shoulder joints. Leads to progressive deformation of joints and disability.
Gout: The disease caused by the deposition of uric acid crystals in the joints. Symptoms: sudden attacks of acute pain, redness and edema of the joint (most often the thumb of the foot). Risk factors: overweight, alcohol consumption, high consumption of meat and seafood, some kidney diseases.
Anquilizing spondylitis (Bekhtereva’s disease): Chronic inflammatory disease that affects the spine and sacral-illegal joints. Symptoms: pain and stiffness in the back, restriction of the mobility of the spine. It can lead to the fusion of the vertebrae and complete immobility of the spine.
Psoriatic arthritis: Inflammatory joint disease associated with psoriasis (skin disease). Symptoms: pain, stiffness, swelling of the joints, skin rashes.

2.3. Symptoms of joint diseases:

Symptoms of joint diseases can vary depending on the type of disease, its stages and individual characteristics of the body. General symptoms include:

Pain: It can be constant or periodic, intensify when moving or at rest. The nature of the pain can be different (aching, acute, burning).
STATION: The feeling of difficulty in the joint, especially in the morning or after a long period of rest.
Swelling: Increase in the volume of the joint due to inflammation and accumulation of fluid.
Redness: Redness of the skin above the joint caused by inflammation.
Mobility restriction: Reducing the amplitude of movements in the joint.
Crunch: The sound that occurs when moving in the joint can be associated with damage to the cartilage.
Joint deformation: A change in the shape of the joint that occurs with the progression of the disease.
Fatigue: A sense of weakness and fatigue, often accompanying inflammatory joint diseases.
Fever: An increase in body temperature may be associated with an infectious or inflammatory process.

2.4. The causes of joint diseases:

The causes of joint diseases are diverse and can be associated with genetic factors, lifestyle, injuries and other diseases.

Inflammation: The main cause of many joint diseases, such as rheumatoid arthritis, psoriatic arthritis and ankylosing spondylitis.
Exporting Horseback: It is characteristic of osteoarthritis, occurs as a result of aging, injuries or excessive loads on the joints.
Infection: Bacteria, viruses or fungi can affect the joints and cause infectious arthritis.
Trauma: Damage to the joints, such as stretching, dislocations and fractures, can lead to the development of arthritis in the future.
Autoimmune reactions: In autoimmune diseases, the body’s immune system attacks its own tissues, including joints.
Metabolic disorders: Violations of uric acid metabolism can lead to gout.
Genetic factors: Some genetic factors can predispose to the development of joint diseases.
Age: With age, the cartilage fabric is thinner and loses elasticity, which increases the risk of osteoarthritis.
Overweight: It increases the load on the joints, especially on the knee and hip, which can lead to wear and damage.
Incorrect posture: Violates the biomechanics of movements and increases the load on certain joints.

Chapter 3: Dietrs for the joints – an overview of the main components and mechanisms of action

Biologically active additives (dietary supplements) can be useful for maintaining joint health, alleviating the symptoms of diseases and slowing down the progression of pathological processes. However, it is important to remember that dietary supplements are not medicines and cannot replace the full treatment prescribed by a doctor. Before taking dietary supplements, you need to consult a doctor.

3.1. The main components of dietary supplements for the joints:

Glucosamine: Aminosahar, which is a building material for cartilage. It helps to restore cartilage, reduces inflammation and joint pain. Glucosamine is often used in combination with chondroitin. There are two main forms of glucosamine: glucosamine sulfate and glucosamine hydrochloride. Glucosamine sulfate is usually considered more effective.
Chondroitin: Mukopolisaccharide, which is an important component of cartilage fabric. He holds the water in cartilage, ensuring its elasticity and cushioning properties. Chondroitin also reduces inflammation and joint pain. Like glucosamine, chondroitin is often used in combination with glucosamine to achieve a synergistic effect. Chondroitin Sulfate is the most common and studied form of chondroitin.
Methyl sulfonylmetatan (MSM): The organic compound of sulfur, which has anti -inflammatory and analgesic properties. MSM is also involved in the synthesis of collagen necessary for the health of cartilage and ligaments. It helps reduce pain and inflammation, improve joint mobility and accelerate recovery after injuries.
Collagen: The main structural protein of connective tissue, including cartilage, ligaments and tendons. Reception of collagen in the form of dietary supplements helps strengthen cartilage, improve its elasticity and reduce joint pain. There are various types of collagen, the most important for joints are II collagen (contained in cartilaginous tissue) and type I collagen (contained in bones, ligaments and tendons). Hydrolyzed collagen (collagen peptides) is easier to absorb by the body.
Hyaluronic acid: Mukopolisaccharide, which is the main component of the synovial fluid. It provides lubrication of articular surfaces, reduces friction and amortizes blows. Taking hyaluronic acid in the form of dietary supplements helps to improve joint mobility and reduce pain. Hyaluronic acid also has anti -inflammatory properties.
Omega-3 fatty acids: Polyunsaturated fatty acids that have anti -inflammatory properties. Reception of omega-3 fatty acids helps to reduce inflammation in the joints, relieve pain and improve mobility. The main omega-3 fatty acids are eicopascentaenoic acid (EPA) and daily oxaenoic acid (DHA). The sources of omega-3 fatty acids are fish oil, linseed oil and other vegetable oils.
Vitamin D: An important vitamin for the health of bones and joints. It contributes to the absorption of calcium necessary to maintain bone density. Vitamin D deficiency can lead to weakening of bones and an increase in the risk of osteoarthritis.
Vitamin C: An antioxidant that protects the cells from damage by free radicals. It also participates in the synthesis of collagen, necessary for the health of cartilage and ligaments.
Vitamin E: An antioxidant that protects the cells from damage by free radicals. It also has anti -inflammatory properties.
Kurkumin (turmeric extract): The active component of turmeric, which has pronounced anti -inflammatory and antioxidant properties. Kurkumin helps to reduce pain and inflammation in the joints, improve mobility and protect cartilage tissue from damage. The bioavailability of curcumin can be increased when it is used with piperin (black pepper extract).
Boswellial extract (Fun tree): Contains boswellial acids that have anti -inflammatory and analgesic properties. Boswellial extract helps to reduce inflammation in the joints, relieve pain and improve mobility.
Ginger: It has anti -inflammatory and analgesic properties. Ginger helps to reduce pain and inflammation in the joints, improve mobility.
Bromelain: An enzyme contained in pineapple, which has anti -inflammatory properties. Bromelain helps to reduce inflammation in the joints, relieve pain and accelerate recovery after injuries.
Minerals (calcium, magnesium, manganese, zinc, selenium): They play an important role in maintaining the health of bones and joints. Calcium is necessary to maintain bone density, magnesium is involved in the regulation of muscle function, manganese and zinc are involved in the synthesis of collagen, selenium is an antioxidant.

3.2. The mechanisms of action of dietary supplements for the joints:

Dietary supplements for joints act in various ways aimed at maintaining the health of cartilage, reduction of inflammation and relief of pain.

Restoration of cartilage tissue: Glucosamine and chondroitin are building materials for cartilage and contribute to its restoration. Collagen also participates in the restoration and strengthening of cartilage.
Improving cartilage hydration: Chondroitin holds water in cartilage, ensuring its elasticity and cushioning properties. Hyaluronic acid improves the lubrication of the articular surfaces, reducing friction and shock absorbing.
Reducing inflammation: Omega-3 fatty acids, MSM, curcumin, bosvellia extract, ginger and bromelaine have anti-inflammatory properties and contribute to reducing inflammation in the joints.
Anesthesia: MSM, Kurkumin, Boswellial extract and ginger have anesthetic properties and contribute to the alleviation of joint pain.
Free radical protection: Vitamins C and E are antioxidants and protect the cells from damage by free radicals.
Improving the mobility of the joints: Glucosamine, chondroitin, hyaluronic acid and other components of dietary supplements help improve joint mobility.
Strengthening bones: Vitamin D and calcium contribute to the strengthening of bones and maintaining bone density.

3.3. The effectiveness of the dietary supplements for the joints:

The effectiveness of the dietary supplement for joints is the subject of discussions and research. The research results are often contradictory and depend on the type of dietary supplement, dosage, duration of administration, as well as on the individual characteristics of the body.

Glucosamine and chondroitin: Some studies have shown that glucosamine and chondroitin can be effective for alleviating the symptoms of osteoarthritis, such as pain and stiffness. However, other studies have not revealed a significant effect. Research meta-analyzes show that glucosamine and chondroitin can be more effective in patients with moderate joint pain.
MSM: Studies have shown that MSM can be effective for reducing pain and inflammation in the joints.
Collagen: Some studies have shown that the intake of collagen can help strengthen cartilage, improve its elasticity and reduce joint pain.
Hyaluronic acid: Injections of hyaluronic acid into the joint (intra -articular administration) are widely used to treat osteoarthritis. The intake of hyaluronic acid in the form of dietary supplements can also be useful for improving joint mobility and reduce pain.
Omega-3 fatty acids: Studies have shown that omega-3 fatty acids can be effective for reducing inflammation in the joints.
Curcumin: Studies have shown that curcumin can be effective for reducing pain and joints in the joints.
Boswellial extract: Studies have shown that Boswellial extract can be effective for reducing pain and joint inflammation.

It is important to remember that dietary supplements may not have an effect on everyone and that their effectiveness can depend on the individual characteristics of the body. Before taking dietary supplements, you need to consult a doctor.

3.4. Safety of dietary supplements for joints:

Dad for joints, as a rule, are considered safe subject to the recommended dosages. However, some people may have side effects, such as:

Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation.
Allergic reactions: Skin rash, itching, urticaria.
Interaction with drugs: Some dietary supplements can interact with medicines, so before taking the appointment, you need to consult a doctor.

Contraindications to the reception of dietary supplements for joints may include:

Individual intolerance to dietary supplements.
Pregnancy and breastfeeding.
Some diseases (for example, blood coagulation disorders).

Chapter 4: Choosing a dietary supplement for joints – criteria and recommendations

The right choice of dietary supplement for joints is an important step towards maintaining their health and mobility. It is necessary to take into account many factors to choose the most suitable and effective product.

4.1. Criteria for choosing dietary supplements for joints:

Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary components in a sufficient dosage. It is recommended to choose dietary supplements containing glucosamine, chondroitin, MSM, collagen, hyaluronic acid, omega-3 fatty acids, vitamin D, vitamin C, vitamin E, turmeric and other useful components.
Output form: Bad for joints are available in various forms: tablets, capsules, powders, liquids, creams, gels. Choose the most convenient release form for you. Tablets and capsules are easy to take, powders can be added to drinks, creams and gels are applied directly to the joint area.
Manufacturer: Choose dietary supplements from reliable and well -known manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality and compliance with standards.
Dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Exceeding the dosage can lead to side effects. If necessary, consult a doctor to determine the optimal dosage.
Reviews: Check out the reviews of other people who accepted this dietary supplement. Pay attention to reviews about the effectiveness and safety of Bad.
Price: The price of dietary supplements is not always an indicator of its quality. Compare the prices of dietary supplements of different manufacturers and select the most optimal option in terms of price and quality.
Availability of certificates: Make sure that the dietary supplement has the necessary certificates confirming its quality and safety (for example, GMP).
Consultation with a doctor: Before taking a dietary supplement, you need to consult a doctor, especially if you have any diseases or you take other medicines.

4.2. Recommendations for choosing a dietary supplement for joints depending on the state:

For the prevention of joint diseases: If you want to maintain joint health and prevent the development of diseases, choose dietary supplements containing glucosamine, chondroitin, MSM, collagen, vitamin D, vitamin C and vitamin E. Regular physical exercises and a healthy lifestyle are also important for the prevention of joint diseases.
At osteoartments: To facilitate the symptoms of osteoarthritis, choose dietary supplements containing glucosamine, chondroitin, MSM, hyaluronic acid, type II collagen, curcumin and bosvellia extract. In some cases, the doctor may recommend intra -articular injections of hyaluronic acid.
With rheumatoid arthritis: To reduce inflammation and relieve pain with rheumatoid arthritis, choose dietary supplements containing omega-3 fatty acids, curcumin, bosvellia extract and ginger. It is also important to follow the doctor’s recommendations for the treatment of rheumatoid arthritis.
With gout: To reduce inflammation and relieve pain during gout, choose dietary supplements containing curcumin, bosvellia extract and cherry extract (contains anti -vocals that have anti -inflammatory properties). It is also important to observe a diet with a limitation of products containing purines (meat, seafood, alcohol).
After injuries of the joints: To accelerate the recovery after joint injuries, choose dietary supplements containing collagen, glucosamine, chondroitin, MSM, Brooven and vitamin C. Physiotherapy is also important for recovery after joint injuries.

4.3. Examples of popular dietary supplements for joints:

(Attention! Examples are given only for illustration and are not a recommendation for use. Before use, you need to consult a doctor!)

Teraflex (Bayer): Contains glucosamine and chondroitin.
Artra (Unipharm): Contains glucosamine and chondroitin.
Don (Madaus): Contains glucosamine sulfate.
Kollagen Ultra (CJSC “Evalar”): Contains a hydrolyzed collagen.
Solgar Glucosamin Hondroitin Complex (Solgar): Contains glucosamine, chondroitin and MSM.
Doctor’s Best MSM with OptiMSM: Contains MSM.
Jarrow Formulas Hyaluronic Acid: Contains hyaluronic acid.
Nordic Naturals Omega-3: Contains omega-3 fatty acids.
California Gold Nutrition Kurkumin: Contains curcumin.

4.4. Important comments:

Bades are not medicines and cannot replace the full treatment prescribed by a doctor.
Before taking dietary supplements, you need to consult a doctor.
Follow the recommended dosage indicated on the pack of dietary supplements.
If side effects occur, stop taking the dietary supplement and consult a doctor.
Do not expect an instant result from the reception of dietary supplements. The effect can manifest itself after a few weeks or months of regular administration.
Combine the reception of dietary supplements with other methods of maintaining joint health: physical exercises, healthy nutrition, maintaining optimal weight.

Chapter 5: Diet and lifestyle for joint health

Maintaining joint health is an integrated approach that includes not only taking dietary supplements, but also proper nutrition and a healthy lifestyle. A diet rich in nutrients, and regular physical exercises play an important role in maintaining the health of cartilage, reduce inflammation and relieve pain.

5.1. Joint health diet:

Products rich in omega-3 fatty acids: Fat fish (salmon, mackerel, sardines), linseed oil, chia seeds, walnuts. Omega-3 fatty acids have anti-inflammatory properties and help reduce inflammation in the joints.
Products rich in antioxidants: Fruits and vegetables of bright colors (berries, citrus fruits, spinach, broccoli, carrots). Antioxidants protect cells from damage to free radicals and help reduce inflammation.
Products rich in vitamin C: Citrus fruits, kiwi, pepper, broccoli, strawberries. Vitamin C is involved in the synthesis of collagen necessary for the health of cartilage and ligaments.
Products rich in vitamin D: Fat fish, eggs, mushrooms, enriched products. Vitamin D helps to absorb the calcium necessary to maintain bone density. In most regions, it is recommended to take additives with vitamin D, especially in winter.
Calcium products: Dairy products, green leafy vegetables, tofu, enriched products. Calcium is necessary to maintain bone density.
Colligen products: Bone broth, gelatin. Collagen is a building material for cartilage.
Products with anti -inflammatory properties: Ginger, turmeric, garlic, onion. These products contain substances that have anti -inflammatory properties and contribute to a decrease in joint inflammation.
Sufficient water consumption: Water is necessary to maintain hydration of cartilage tissue and ensure its elasticity. It is recommended to drink at least 1.5-2 liters of water per day.

5.2. Products that should be avoided or limited:

Processed products: They contain a lot of sugar, salt and trans fats that can contribute to inflammation.
Red meat: Contains purines that can contribute to the development of gout. Limit red meat consumption up to 1-2 times a week.
Sahar: Promotes inflammation and weight gain, which increases the load on the joints.
Alcohol: It can contribute to the development of gout and deterioration of the condition of the joints.
Gluten (for people with sensitivity to gluten): It can cause inflammation in people with celiac disease or gluten intolerance.

5.3. Physical activity of joints:

Regular physical exercises are important for maintaining joint health, strengthening muscles that support joints, and improve blood supply to cartilage tissue. It is important to choose exercises that do not overload the joints.

Low shock load exercises:

Dietary dietary supplements: health and mobility

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