Dietrs for joints and bones: support for the musculoskeletal system

Dietrs for joints and bones: support for the musculoskeletal system

I. Anatomy and physiology of the musculoskeletal system: Health Fundamentals

1. Bone fabric: structure and functions.

   • The composition of bone tissue: Organic matrix (collagen, non -collagen proteins) and a mineral component (hydroxyapatitis).
   • Bone tissue cells: Ostoroblasts (bone formation), osteocytes (maintenance of bone tissue), osteoclasts (destruction of bone tissue).
   • Bone tissue types: The spongy bone (the inside of the bones, contains the bone marrow), the compact bone (the outer part of the bones, provides strength).
   • Bone functions: Support, protection of internal organs, movement, hematopoiesis (in the bone marrow), depot of minerals (calcium, phosphorus).
   • Bone remodeling process: Constant renewal of bone tissue under the influence of hormones (parathyroid hormone, calcitonin), vitamins (vitamin D), physical activity.
   • Factors affecting bone health: Genetics, nutrition, physical activity, hormonal balance, age, lifestyle (smoking, drinking alcohol).
   • Age -related changes in bone tissue: Reducing bone mass and density, increasing the risk of osteoporosis.
   • The role of calcium and vitamin D in the health of the bones: Calcium – the main building material for bones, vitamin D – is necessary for the absorption of calcium.
   • The importance of physical activity to strengthen bones: Physical activity stimulates the formation of bone tissue and increases its density.

2. Joints: structure, functions and mechanisms of movement.

   • Joint types: Synovial (the most common, provide a wide range of movements), cartilage (limited movements), fibrous (motionless).
   • The structure of the synovial joint: The articular surfaces of the bones, covered with hyalin cartilage, joint capsule, synovial membrane (produces synovial fluid), ligaments.
   • Hyalin cartilage: Smooth fabric covering the joint surfaces provides sliding and depreciation.
   • Synovial fluid: Lubricates the articular surfaces, provides nutrition of cartilage.
   • Blues: Connect the bones, ensure the stability of the joint.
   • Muscles and tendons: Provide movement in the joint.
   • Joint functions: Ensuring mobility and body flexibility.
   • Movement mechanisms in the joints: Flexion, extension, abduction, bringing, rotation.
   • Factors affecting the health of the joints: Age, injuries, overweight, lack of physical activity, genetic predisposition.
   • Inflammatory joint diseases: Arthritis, arthrosis.
   • The role of collagen and glucosamine in joint health: Collagen – the main component of cartilage, glucosamine – stimulates the formation of cartilage tissue.

3. Cartilage fabric: composition, functions and role in the joints.

   • The composition of the cartilaginous fabric: Chondrocytes (cartilage cells) and intercellular substance (collagen, proteoglycans, hyaluronic acid).
   • Types of cartilage: Hyalin (articular cartilage), elastic (ear sink, dome), fibrous (intervertebral discs, meniscus).
   • Functions of cartilage: Depreciation, sliding, maintaining the form.
   • Features of nutrition of cartilage: The cartilage has no blood vessels, the nutrition is carried out due to diffusion from the synovial fluid.
   • Protooglic: Molecules holding water in cartilage provide its elasticity and depreciation properties.
   • Hyaluronic acid: Lubricates the joint surfaces, reduces friction.
   • Age -related changes in cartilage: Reducing the content of water and proteoglycans, deterioration of depreciation properties.
   • Factors that damage cartilage tissue: Injuries, overweight, inflammation, lack of movement.
   • The role of chondroprotectors in the restoration of cartilage: Chondroprotectors are substances that stimulate the formation of cartilage and slow down its destruction.

4. Blues and tendons: structure, functions and role in movement.

   • Blues: Connect the bones, ensure the stability of the joint.
   • Tendons: Connect muscles with bones, transmit muscle strength for movement.
   • Composition of ligaments and tendons: Collagen, elastin, fibroblasts.
   • Ligaments: Limiting the amplitude of movements, the prevention of dislocations and subluxation.
   • Tendon functions: The transfer of muscle strength, ensuring movement.
   • Factors affecting the health of ligaments and tendons: Age, injuries, overload, lack of elasticity.
   • Inflammatory diseases of the ligaments and tendons: Tendonitis, ligamentitis.
   • The role of vitamin C and collagen in the health of ligaments and tendons: Vitamin C – is necessary for the synthesis of collagen, collagen is the main structural component of ligaments and tendons.
   • The importance of warming up before training to prevent ligaments and tendon injuries: Heating increases the elasticity of ligaments and tendons, reduces the risk of damage.

II. Common diseases of the musculoskeletal system: causes, symptoms, treatment.

1. Osteoporosis: causes, diagnosis and prevention.

   • Definition osteoporosis: The disease characterized by a decrease in bone mass and density, leading to increased fragility of bones and risk of fractures.
   • Causes of osteoporosis: Age, menopause, genetic predisposition, lack of calcium and vitamin D, sedentary lifestyle, smoking, alcohol use, some drugs (corticosteroids).
   • Symptoms of osteoporosis: Often is asymptomatic, fractures for minor injuries (compression fractures of the vertebrae, fractures of the hip neck, radiation fractures), back pain, and decrease in growth.
   • Diagnosis of osteoporosis: Densitometry (bone density).
   • Prevention of osteoporosis: Sufficient consumption of calcium and vitamin D, regular physical activity (exercises with load), refusal to smoke and use alcohol, hormonal replacement therapy (if necessary).
   • Treatment of osteoporosis: Drugs that increase bone density (bisphosphonates, selective estrogen receptor modulators, denosumab), calcium and vitamin D.
   • The role of a diet in the prevention of osteoporosis: The use of products rich in calcium (dairy products, green vegetables, fish), vitamin D (oily fish, egg yolk), magnesium (nuts, seeds).
   • The importance of physical activity for the prevention of osteoporosis: Exercises with load (walking, running, dancing, strength training) stimulate the formation of bone tissue and increase its density.
   • Osteopenia: Decrease in bone density preceding osteoporosis.

2. Arthritis: types, causes, symptoms and treatment.

   • Determination of arthritis: Inflammatory joint disease.
   • Types of arthritis: Osteoarthritis (osteoarthrosis), rheumatoid arthritis, gout, psoriatic arthritis, septic arthritis.
   • Osteoarthritis (osteoarthritis): Degenerative joint disease, characterized by the destruction of cartilage.
     • Causes of osteoarthritis: Age, injuries, overweight, genetic predisposition, repeated movements.
     • Symptoms of osteoarthritis: Joint pain, stiffness, limitation of mobility, crunch when moving.
     • Treatment osteoarthritis: Anesthetic preparations (paracetamol, non -steroidal anti -inflammatory drugs), physiotherapy, physiotherapy exercises, chondroprotectors, hyaluronic acid injections, in severe cases – surgical treatment (joint endoprosthetics).
   • Rheumatoid arthritis: Autoimmune disease affecting joints.
     • Causes of rheumatoid arthritis: Unknown, a genetic predisposition and the role of environmental factors are assumed.
     • Symptoms of rheumatoid arthritis: Joint pain, stiffness (especially in the morning), swelling, redness, joint deformation, fatigue, fever.
     • Treatment of rheumatoid arthritis: Basis therapy (methotrexate, sulfasalazine, hydroxychlorokhin), biological therapy (FNO inhibitors, interleukin inhibitors), painkillers (non -steroidal anti -inflammatory drugs), physiotherapy, and physiotherapy physical education.
   • Gout: The disease caused by the deposition of uric acid crystals in the joints.
     • Causes of gout: The increased level of uric acid in the blood, genetic predisposition, diet, rich in purines (red meat, seafood, alcohol).
     • Symptoms gout: Acute pain in the joint (most often in the thumb of the foot), redness, swelling, an increase in skin temperature above the joint.
     • Gout treatment: Anesthetic drugs (non -steroidal anti -inflammatory drugs, colchicin), drugs that reduce uric acid levels (allopurinol, phyubuxostat), diet with purines restriction.
   • Psoriatic arthritis: Arthritis associated with psoriasis.
     • Causes of psoriatic arthritis: Unknown, a genetic predisposition and the role of the immune system are assumed.
     • Symptoms of psoriatic arthritis: Joint pain, stiffness, swelling, skin lesion (psoriatic plaques), nail damage.
     • Treatment of psoriatic arthritis: Non -steroidal anti -inflammatory drugs, basic therapy (methotrexate, sulfasalazine), biological therapy (FNO inhibitors, interleukin inhibitors), local glucocorticosteroids.
   • Septic arthritis: Arthritis caused by infection.
     • Causes of septic arthritis: Bacteria, viruses, fungi.
     • Symptoms of septic arthritis: Acute pain in the joint, redness, swelling, fever.
     • Treatment of septic arthritis: Antibiotics, antiviral drugs, antifungal drugs, joint drainage.

3. Trauma of the musculoskeletal system: dislocations, stretching, fractures.

   • Dislocation: Displacement of the articular surfaces of the bones.
     • Causes of dislocation: Injuries (falls, blows).
     • Symptoms of dislocation: Pain, joint deformation, limitation of mobility.
     • Dislocation treatment: The reduction of dislocation, immobilization, painkillers, physiotherapy.
   • Stretching: Damage to the ligaments.
     • Reasons for stretching: Injuries (sharp movements, falls).
     • Symptoms of stretching: Pain, swelling, limitation of mobility.
     • Stretching treatment: Peace, ice, compression, lifting limbs, analgesic drugs, physiotherapy.
   • Fracture: Violation of the integrity of the bone.
     • Causes of the fracture: Injuries (falls, blows), osteoporosis.
     • Symptoms of a fracture: Pain, deformation of the limb, edema, hemorrhage, function of function.
     • Treatment of a fracture: Reposition of bone fragments, immobilization (gypsum, tire), surgical treatment (metalloostoosynthesis), painkillers, physiotherapy.

4. Other diseases of the musculoskeletal system: scoliosis, osteochondrosis, bursitis, tendonitis.

   • Scoliosis: The curvature of the spine in the front plane.
     • Causes of scoliosis: Unknown, idiopathic scoliosis (most common), congenital defects of the spine, neuromuscular diseases.
     • Symptoms of scoliosis: Visual deformation of the spine, asymmetry of the shoulders and shoulder blades, back pain.
     • Scoliosis treatment: Medical physical education, corset, surgical treatment (with severe deformation).
   • Osteochondrosis: Degenerative disease of the spine characterized by damage to the intervertebral discs.
     • Causes of osteochondrosis: Age, injuries, overweight, sedentary lifestyle, genetic predisposition.
     • Symptoms of osteochondrosis: Pain in the back, neck, lower back, limitation of mobility, numbness and weakness in the limbs.
     • Treatment of osteochondrosis: Anesthetic drugs (non -steroidal anti -inflammatory drugs), physiotherapy, physiotherapy exercises, manual therapy, in severe cases – surgical treatment.
   • Bursit: Inflammation of the synovial bag (Bursa).
     • Causes of Bursite: Injuries, overloads, infections, rheumatoid arthritis, gout.
     • Bursita’s symptom: Pain, swelling, limitation of mobility in the joint.
     • Treatment Bursita: Peace, ice, compression, painkillers (non -steroidal anti -inflammatory drugs), glucocorticosteroid injections, antibiotics (with infectious buckthrough), surgical treatment (removal of a brush).
   • Tendinitis: Inflammation of the tendon.
     • Causes of tendinitis: Overloads, repeated movements, injuries, rheumatoid arthritis.
     • Symptoms of tendinitis: Pain, swelling, limitation of mobility in the tendon.
     • Treatment Tendonitis: Peace, ice, compression, painkillers (non -steroidal anti -inflammatory drugs), physiotherapy, glucocorticosteroid injections, surgical treatment (in rare cases).

III. Biologically active additives (dietary supplements) for joints and bones: composition, action, application.

1. Classification of dietary supplements for the musculoskeletal system.

   • Chondroprotectors: Glucosamine, chondroitin.
   • Calcium sources: Calcium carbonate, calcium citrate, calcium gluconate.
   • Sources of vitamin D: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol).
   • Collagen: Type I collagen, type II collagen.
   • Hyaluronic acid.
   • Methyl sulfonylmetatan (MSM).
   • Plant extracts: Curcumin, Bosvelia.
   • Other vitamins and minerals: Magnesium, manganese, zinc, vitamin K2, vitamin S.
   • Combined drugs: Contain several active components.

2. Chondroprotectors: glucosamine and chondroitin. The mechanism of action, efficiency, safety.

   • Glucosamine:
     • The mechanism of action: It stimulates the formation of glycosaminoglycans (the main components of the cartilage), improves the synthesis of hyaluronic acid, has an anti -inflammatory effect.
     • Efficiency: It can reduce joint pain, improve mobility, slow down the progression of osteoarthritis (not all patients).
     • Safety: Usually well tolerated, side effects are possible (abdominal pain, nausea, diarrhea).
     • Output forms: Glucosamine sulfate, hydrochloride glucosamine.
     • Dosage: Usually 1500 mg per day.
   • Chondroitin:
     • The mechanism of action: It improves cartilage hydration, stimulates the formation of proteoglycans, inhibits enzymes that destroy cartilage, and has an anti -inflammatory effect.
     • Efficiency: It can reduce joint pain, improve mobility, slow down the progression of osteoarthritis (not all patients).
     • Safety: Usually well tolerated, side effects are possible (abdominal pain, nausea, diarrhea).
     • Output forms: Chondroitin Sulfate.
     • Dosage: Usually 800-1200 mg per day.
   • Combined use of glucosamine and chondroitin: Some studies show that combined use can be more effective than the use of each component separately.
   • It is important to consider: The effectiveness of chondroprotectors can vary in different patients, a consultation with a doctor is needed.

3. Calcium and vitamin D: the role in the formation of bone tissue. Forms of calcium, dosage, interaction with other substances.

   • Calcium:
     • Role: The main building material for bones is involved in the processes of blood coagulation, muscle contraction, transmission of nerve impulses.
     • Calcium forms: Calcium carbonate (is well absorbed when taking food), calcium citrate (well absorbed regardless of eating), calcium gluconate.
     • Dosage: Depends on the age, gender, state of health, usually 1000-1200 mg per day.
     • Interaction with other substances: Some drugs (tetracycline antibiotics, bisphosphonates) can worsen the absorption of calcium, calcium can reduce iron absorption.
     • Side effects: Constipation, bloating, increasing the risk of kidney stones.
   • Vitamin D:
     • Role: It is necessary for the absorption of calcium, regulates the exchange of calcium and phosphorus, strengthens the bones, supports the immune system.
     • Vitamin D forms: Vitamin D3 (cholecalciferol, synthesized in the skin under the influence of sunlight), vitamin D2 (ergocalciferol, is found in some food).
     • Dosage: Depends on the age, gender, vitamin D in the blood, usually 600-800 IU per day.
     • Interaction with other substances: Some drugs (corticosteroids, anticonvulsants) can reduce vitamin D.
     • Side effects: With an overdose – nausea, vomiting, weakness, increasing the level of calcium in the blood.
   • It is important to consider: Before taking calcium and vitamin D, it is necessary to consult a doctor, especially in the presence of kidney diseases, parathyroid glands.

4. Collagen: types of collagen, role in joints and skin. Advantages of hydrolyzed collagen.

   • Collagen: The main structural protein of connective tissue (bones, cartilage, ligaments, tendons, leather).
   • Types of collagen:
     • Type I collagen: The most common type is contained in the skin, bones, tendons, ligaments.
     • Type II collagen: The main component of cartilage.
     • Type III collagen: Contained in the skin, vessels, internal organs.
   • The role of collagen in the joints: Provides strength and elasticity of cartilage, ligaments, tendons.
   • The role of collagen in the skin: Provides the elasticity and elasticity of the skin.
   • Hydrolyzed collagen: Collagen, split into smaller peptides, which facilitates its absorption.
   • Advantages of hydrolyzed collagen: It is better absorbed, can stimulate collagen synthesis in cartilage and skin, can reduce joint pain, improve mobility, improve the skin condition.
   • Dosage: Usually 5-10 grams per day.
   • Safety: Usually well tolerated, side effects are possible (abdominal pain, nausea).

5. Hyaluronic acid: mechanism of action, use for joints and skin. Methods of introduction.

   • Hyaluronic acid: The component of synovial fluid and cartilage, holds water, lubricates the joint surfaces, provides shock absorption.
   • The mechanism of action: Lubricates the joint surfaces, reduces friction, improves cartilage hydration, has an anti -inflammatory effect.
   • Application for the joints: Injections of hyaluronic acid into the joint (viscosaptrantation) for osteoarthritis, taking hyaluronic acid inside (less effective).
   • Application for the skin: Creams, serums with hyaluronic acid, hyaluronic acid injections (biorevitalization).
   • Methods of introduction:
     • Injections to the joint: Introduced by an orthopedic doctor.
     • Admission inside: In the form of capsules, tablets, powders.
     • Local application: In the form of creams, serums.
   • Dosage: Depends on the method of introduction and goals of application.
   • Safety: Usually well tolerated, side effects are possible (soreness at the injection site).

6. Methyl sulfonylmetatan (MSM): Seraority compound. Anti -inflammatory and analgesic effect.

   • Methyl sulfonylmetatan (MSM): Seraority compound is contained in some food products and in the human body.
   • The mechanism of action: It has an anti -inflammatory, analgesic, antioxidant effect, is involved in the synthesis of collagen.
   • Efficiency: It can reduce joint pain, improve mobility, reduce inflammation.
   • Dosage: Usually 1500-3000 mg per day.
   • Safety: Usually well tolerated, side effects are possible (abdominal pain, nausea, diarrhea).
   • Combined use with glucosamine and chondroitin: Some studies show that combined use can be more effective than the use of each component separately.

7. Plant extracts: Kurkumin and Boswellia. Anti -inflammatory effect, use for arthritis.

   • Curcumin: The active substance of turmeric has a powerful anti -inflammatory, antioxidant and analgesic effect.
     • The mechanism of action: Inhibits inflammatory cytokines, reduces the activity of enzymes that destroy cartilage.
     • Efficiency: It can reduce joint pain, improve mobility with osteoarthritis and rheumatoid arthritis.
     • Dosage: Usually 500-2000 mg per day.
     • Safety: Usually well tolerated, side effects are possible (abdominal pain, nausea, diarrhea).
     • Improving assimilation: Piperin (contained in black pepper) improves the absorption of curcumin.
   • Boswellia: A plant containing bosvelliic acids with anti -inflammatory and analgesic effects.
     • The mechanism of action: Inhibits the enzyme 5-lipoxygenase, which is involved in the synthesis of inflammatory leukotrienes.
     • Efficiency: It can reduce joint pain, improve mobility with osteoarthritis and rheumatoid arthritis.
     • Dosage: Usually 300-500 mg per day.
     • Safety: Usually well tolerated, side effects are possible (abdominal pain, nausea, diarrhea).

8. Other vitamins and minerals: magnesium, manganese, zinc, vitamin K2, vitamin C. The role in the health of bones and joints.

   • Magnesium: Participates in the formation of bone tissue, regulates the exchange of calcium and vitamin D, is necessary for the functioning of muscles and nerves.
     • Sources: Nuts, seeds, green vegetables, whole grain products.
   • Manganese: Participates in the formation of cartilage, collagen synthesis, has an antioxidant effect.
     • Sources: Nuts, seeds, whole grain products, green vegetables.
   • Zinc: Participates in the formation of bone tissue, collagen synthesis, has an immunomodulating effect.
     • Sources: Meat, seafood, nuts, seeds, whole grain products.
   • Vitamin K2: Participates in the regulation of calcium metabolism, directs calcium in the bone, prevents its deposition in the vessels.
     • Sources: Enzymed products (NATTO), meat, dairy products.
   • Vitamin C: It is necessary for the synthesis of collagen, has an antioxidant effect, strengthens the immune system.
     • Sources: Citrus fruits, berries, pepper, cabbage.

9. The choice of dietary supplements for joints and bones: selection criteria, contraindications, side effects, interaction with drugs.

   • Dietary supplements selection criteria:
     • Composition: Study the composition of the drug, make sure that it contains the necessary components in sufficient dosage.
     • Manufacturer: Choose products of famous and reliable manufacturers with a good reputation.
     • Certification: Make sure that the product is certified and complies with quality standards.
     • Reviews: Read reviews of other users.
     • Consultation with a doctor: Be sure to consult a doctor before taking dietary supplements, especially if you have chronic diseases or you take any medicine.
   • Contraindications:
     • Individual intolerance to the components of the drug.
     • Pregnancy and breastfeeding.
     • Children’s age (some drugs).
     • Some diseases (for example, kidney disease, liver).
   • Side effects:
     • Abdominal pain, nausea, diarrhea, constipation.
     • Allergic reactions (skin rash, itching, edema).
     • Increasing blood pressure (rarely).
   • Interaction with drugs:
     • Some dietary supplements can interact with drugs, enhancing or weakening their effect.
     • Be sure to tell the doctor about all the dietary supplements that you accept.
   • It is important to remember: Bad are not drugs and cannot replace full treatment. They can be used as an addition to the main treatment to maintain the health of the musculoskeletal system.

IV. Diet and lifestyle for the health of joints and bones: recommendations on nutrition, physical activity and prevention.

1. Food for bone health: foods rich in calcium, vitamin D, magnesium, vitamin K2.

   • Calcium:
     • Dairy products (milk, yogurt, cheese).
     • Green vegetables (broccoli, spinach, cabbage).
     • Fish (sardins, salmon).
     • Tofu.
     • Enriched products (juices, flakes).
   • Vitamin D:
     • Fat fish (salmon, tuna, mackerel).
     • Egg yolk.
     • Enriched products (milk, juices, flakes).
     • Sunlight (15-20 minutes a day).
   • Magnesium:
     • Nuts and seeds (almonds, cashews, pumpkin seeds).
     • Green vegetables (spinach, avocado).
     • Legumes (beans, lentils).
     • Whole grain products.
   • Vitamin K2:
     • Enzymed products (NATTO).
     • Meat (beef, chicken).
     • Egg yolk.
     • Hard cheese.
   • General recommendations:
     • Balanced diet, rich in fruits, vegetables, whole grain products and low -fat sources of protein.
     • Limiting the use of salt, sugar, caffeine and alcohol.
     • Sufficient fluid consumption.

2. Food for joint health: products with anti-inflammatory properties, omega-3 fatty acids, antioxidants.

   • Products with anti -inflammatory properties:
     • Fat fish (salmon, mackerel, sardins).
     • Olive oil.
     • Nuts and seeds (walnuts, linen seeds, chia).
     • Fruits and vegetables (berries, cherries, avocados, broccoli, pepper).
     • Spices (turmeric, ginger).
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