Healthy joints in old age: tips and exercises

Healthy joints in old age: tips and exercises

I. Understanding the aging of the joints

A. Joint anatomy:

1. Cartilage: The hyaline cartilage covering the ends of the bones provides a smooth surface for slipping and amortizes shots. With age, cartilage is thinner, loses elasticity and becomes more susceptible to damage. This is due to a decrease in the content of water, glycosaminoglycans (GAG) and collagen.

2. Synovial fluid: A viscous fluid filling the joint cavity lubricates the joint surfaces, delivers nutrients cartilage and removes metabolic products. With age, the production of synovial fluid may decrease, and its quality worsens, which leads to increased friction and discomfort.

3. Blues and tendons: The ligaments connect the bones to each other, ensuring the stability of the joint. The tendons connect the muscles to the bones, allowing you to move the joint. With age, the ligaments and tendons become less elastic and more prone to ruptures and sprains.

4. Bones: The bone density decreases with age, especially in women after menopause (osteoporosis). This can lead to fractures of bones located next to the joints, and worsen the stability of the joint.

B. Aging processes affecting the joints:

1. Reducing collagen production: Collagen is the main structural protein of cartilage, bones, ligaments and tendons. With age, the production of collagen decreases, which leads to weakening these tissues and increased vulnerability to damage.

2. Reducing tissue hydration: The content of water in the cartilage and other joint tissues decreases with age, which reduces their elasticity and depreciation properties.

3. Inflammation: Chronic inflammation of low severity (Inflammaging) is associated with age -related changes and can contribute to the degradation of cartilage and other joint tissues.

4. Glycing products (Ages): Ages are formed as a result of a reaction of sugars with proteins and lipids. They accumulate in the tissues of the joint, making them tough and fragile.

5. Reducing muscle mass (sarcopenia): With age, the muscle mass decreases, which reduces joint support and increases the load on them.

C. The most common age -related joint diseases:

1. Osteoarthritis (OA): The most common joint disease, characterized by the destruction of cartilage. Symptoms include pain, stiffness, limitation of mobility and joint deformation. OA most often affects the knee, hip, cystic and vertebral joints.

2. Rheumatoid arthritis (RA): Autoimmune disease causing inflammation of the synovial shell of the joints. Symptoms include pain, swelling, stiffness, fatigue and general malaise. Ra can affect any joints, but most often the small joints of the hands and feet are affected.

3. Gout: A metabolic disease characterized by an increased level of uric acid in the blood. Crystals of uric acid are deposited in the joints, causing acute attacks of pain, swelling and inflammation. Most often, the joint of the thumb is affected.

4. Bursit: Inflammation of the synovial bag (brush), a small bag filled with liquid, which reduces friction between bones, tendons and muscles. Symptoms include pain, swelling and limitation of mobility in the affected area.

5. Tendinitis: Inflammation of the tendon. Symptoms include pain, soreness and limitation of mobility in the affected area.

II. Prevention and maintenance of joints in old age

A. Joint health diet:

1. Anti -inflammatory products: The inclusion in the diet of products with anti -inflammatory properties can help reduce inflammation in the joints and alleviate the symptoms.

   • Fat fish (salmon, mackerel, sardins): Omega-3 fatty acids are rich, which have strong anti-inflammatory properties.
   • The first squeezing olive oil: Contains olekantal, a substance with an anti -inflammatory effect, similar to ibuprofen.
   • Fruits and vegetables rich in antioxidants (berries, cherries, spinach, broccoli): Antioxidants help protect the cells from damage caused by free radicals, which can contribute to inflammation.
   • Turmeric: Contains curcumin, a powerful anti -inflammatory agent.
   • Ginger: It has anti -inflammatory and analgesic properties.
   • Nuts and seeds (almonds, walnuts, flax seeds, chia seeds): Contain omega-3 fatty acids, antioxidants and other beneficial substances.

2. Products that contribute to the formation of collagen:

   • Squirrels (meat, poultry, fish, eggs, legumes): Necessary for collagen synthesis.
   • Vitamin C (citrus fruits, pepper, strawberries): Participates in collagen synthesis.
   • Copper (liver, seafood, nuts): It is necessary for the synthesis of collagen.
   • Prain (eggs, dairy products, mushrooms): The amino acid that is part of the collagen.
   • Glycine (meat, poultry, fish, gelatin): The amino acid that is part of the collagen.
   • Bone broth: Contains collagen, glycosaminoglycans and other nutrients that are healthy joints.

3. Products that should be avoided or limited:

   • Processed products: They contain a large amount of sugar, trans fats and other harmful substances that can contribute to inflammation.
   • Red meat: Contains arachidonic acid that can contribute to inflammation.
   • Sahara and sweeteners: They can contribute to inflammation and weight gain, which provides an additional load on the joints.
   • Alcohol: In large quantities can contribute to inflammation and worsen the condition of the joints.

4. Maintaining a healthy weight: Excessive weight has an additional load on the joints, especially on the knee and hip. Weight reduction can greatly relieve pain and improve the function of the joints.

B. Joints for the health of joints (consultation with a doctor is required):

1. Glucosamine and chondroitin: These substances are cartilage components. Addresses of glucosamine and chondroitin can help slow down the destruction of cartilage and reduce pain. However, research on their effectiveness is contradictory.

2. Omega-3 fatty acids: They have anti -inflammatory properties and can help reduce the pain and constraint in the joints.

3. Collagen: It can help improve the elasticity and strength of cartilage, ligaments and tendons.

4. Vitamin D: It is necessary for the health of bones and muscles. Vitamin D deficiency can increase the risk of osteoporosis and other joint problems.

5. Curcumin: A powerful anti -inflammatory agent that can help reduce pain and joint inflammation.

6. Hyaluronic acid: Component of synovial fluid. Gialuronic acid supplements can help improve the lubrication of the joints and reduce the pain.

C. Joint health exercises:

1. Aerobic exercises:

   • Walking: Improves blood circulation, strengthens muscles and helps maintain healthy weight.
   • Swimming: It does not provide a load on the joints and is a great option for people with arthritis.
   • Cycling: Strengthens the muscles of the legs and improves cardiovascular health.
   • Aquaerobika: Exercises in water reduce the load on the joints and facilitate the execution of movements.

2. Power training: Strengthening the muscles surrounding the joints helps maintain them and reduce the load on them.

   • Exercises with your own weight (squat, push -ups, attacks): Strengthen the muscles of the legs, arms and housing.
   • Exercises with dumbbells and elastic ribbons: They allow you to gradually increase the load and strengthen certain muscle groups.
   • Isometric exercises: Strengthen the muscles without movement of the joints, which can be useful for joint pain.

3. Exercises for stretching and flexibility: Help improve joint mobility and reduce stiffness.

   • Stretching of the muscles of the legs, arms and back: Increase the range in the joints.
   • Yoga and Pilates: Improve flexibility, strength and balance.
   • Tai-you: Soft and smooth movements improve joint mobility and reduce stress.

4. Exercises for specific joints (examples):

   • Knee joints:
     • Fighting the legs in the knee joint sitting.
     • Rise on socks.
     • Walking on the heels.
     • Equipment with minimal resistance.
   • Hip joints:
     • Lifting the legs to the side.
     • Circular movements of the foot.
     • Burely bridge.
   • Shoulder joints:
     • Circular movements with hands.
     • Rising hands forward and to the sides.
     • Rotation shoulders.
   • Business joints:
     • Flexion and extension of the hands.
     • Circular movements with brushes.
     • Squeezing and unclenching the fist.

D. Life lifestyle for joint health:

1. Regular physical activity: Maintaining an active lifestyle helps to strengthen muscles, improve blood circulation and maintain healthy weight, which contributes to the health of the joints.

2. Correct posture: Poor posture can provide an additional load on the joints of the spine, knees and hip joints. It is important to maintain proper posture during sitting, standing and walking.

3. Ergonomics: The correct organization of the workplace and the use of ergonomic furniture and equipment can help reduce the load on the joints and prevent the development of pain.

4. Shoes: Wearing comfortable shoes with good support of the arch of the foot can help reduce the load on the knee and hip joints. Avoid wearing high -heeled shoes, which can aggravate joint problems.

5. Sufficient sleep: During sleep, the body is restored and regenerated. The lack of sleep can contribute to inflammation and worsen the condition of the joints.

6. Reducing stress: Chronic stress can contribute to inflammation and worsen the condition of the joints. It is important to learn how to cope with stress using relaxation techniques, meditation, yoga or other methods.

7. Refusal of smoking: Smoking worsens blood circulation and contributes to inflammation, which can adversely affect the health of the joints.

III. Joint pain control

A. Conservative methods of treatment:

1. Rest: Let the joint rest, avoiding actions that exacerbate the pain.

2. Ice: Apply ice to the affected joint for 15-20 minutes several times a day to reduce inflammation and pain.

3. Warm: Apply heat to the affected joint for 15-20 minutes several times a day to relax muscles and improve blood circulation.

4. Compression: Use an elastic bandage to support the joint and reduce edema.

5. Rise: Raise the affected limb above the level of the heart to reduce swelling.

6. Anesthetic drugs:

   • Nonsteroidal anti -inflammatory drugs (NSAIDs): Ibuprofen, NSAID and other NSAIDs can help reduce pain and inflammation. However, they can cause side effects, such as gastrointestinal problems.
   • Paracetamol: It can help reduce pain, but does not have an anti -inflammatory effect.
   • Local painkillers (creams, gels, ointments): They can help reduce the pain in the affected joint.

7. Physiotherapy: The physiotherapist can develop an individual exercise program to strengthen muscles, improve joint mobility and reduce pain.

8. Auxiliary devices: The use of canes, walkers or other auxiliary devices can help reduce the load on the joints and improve mobility.

B. Drug treatment (as prescribed by a doctor):

1. Corticosteroids: Can be prescribed to reduce inflammation and joint pain. They can be introduced into the joint in the form of injections or taken inside in the form of tablets. However, prolonged use of corticosteroids can cause side effects.

2. Disease-modifying anti-Russian drugs (BMARP): Used to treat rheumatoid arthritis and other autoimmune joint diseases. They help slow down the progression of the disease and reduce inflammation.

3. Biological drugs: Newer drugs that are used to treat rheumatoid arthritis and other autoimmune joint diseases. They block certain substances in the body that cause inflammation.

C. Alternative treatment methods (consultation with a doctor is required):

1. Acupuncture: It can help reduce pain and improve the function of the joints.

2. Massage: It can help relax muscles and reduce pain.

3. Hiropractic: It can help improve the leveling of the spine and reduce the pain.

4. Herbal additives: Some herbal additives, such as turmeric, ginger and Boswellium, have anti -inflammatory properties and can help reduce pain.

D. Surgical treatment:

1. Arthroscopy: The minimum invasive surgical procedure that allows the surgeon to inspect and restore the damaged joint.

2. System replacement: The surgical procedure in which the damaged joint is replaced by an artificial joint. Most often, knee and hip joints are replaced.

IV. Special exercises and recommendations for people with specific joint problems

A. Osteoarthritis:

1. Low load exercises: Walking, swimming, cycling, aquaerobika.
2. Strengthening exercises for muscles surrounding the affected joint: Exercises with elastic ribbons, dumbbells.
3. Exercises for stretching and flexibility: Yoga, Pilates.
4. Using a cane or walker to reduce the load on the joints.
5. Weight loss, if there is overweight.

B. Rheumatoid arthritis:

1. Low intensity exercises during exacerbation: Soft movements, stretching.
2. Strengthening exercises during remission: Exercises with elastic ribbons, dumbbells.
3. Exercises for stretching and flexibility: Yoga, Pilates.
4. Using tires or orthosis to support joints.
5. Regular rest to prevent overwork.

C. Gout:

1. Exercises to maintain joint mobility: Soft movements, stretching.
2. Low Purine diet: Avoid red meat, seafood, alcohol.
3. Maintaining a healthy weight.
4. A plentiful drink for eliminating uric acid.
5. Drug treatment to reduce uric acid level.

D. Bursitis and Tendinitis:

1. Rest of the affected area.
2. Ice.
3. Anesthetic drugs.
4. Physiotherapy to strengthen muscles and improve joint mobility.
5. Injections of corticosteroids (as prescribed by a doctor).

V. The importance of consulting a doctor

A. Before you start any new exercise program, especially if you have any health problems, consult your doctor.

B. The doctor can help you determine the cause of pain in the joints and prescribe the appropriate treatment.

C. The doctor can direct you to the physiotherapist who will develop an individual exercise program for you.

D. The doctor may prescribe medications to you to reduce pain and inflammation.

E. The doctor may recommend you to contact a specialist in joint diseases (rheumatologist or orthopedic).

VI. Technologies and devices to make life easier with sore joints

A. Auxiliary devices:

1. Harshes and walkers: Provide additional support and stability, reducing the load on the joints of the legs and back. There are various types of canes and walkers, so it is important to choose the one that is right for you.
2. Ortez and rims: Provide the support and stabilization of the joints, reducing pain and preventing further damage. Can be used for knees, elbows, brushes, ankles and other joints.
3. Orthopedic insoles: They support the arch of the foot and improve the shock absorption, reducing the load on the knees, hip joints and back.
4. Devices for the capture and retention of objects: Facilitate the implementation of everyday tasks, such as opening cans, buttoning buttons and using keys.
5. Side lifts: They help to get up from a chair or toilet, reducing the load on his knees and hip joints.

B. Ergonomic solutions:

1. Ergonomic furniture: Chairs, tables and keyboards developed to maintain proper posture and reduce the load on the joints.
2. Adjustable tables: They allow you to alternate the work of sitting and standing, which can reduce the pain in the back and joints.
3. Pillows and rollers: Provide additional support and comfort when sitting, lying or sleep.

C. Technologies for monitoring and health management:

1. Fitness trackers: Track physical activity, sleep and other health indicators, helping to maintain an active lifestyle and control the condition of the joints.
2. Pain management applications: Provide tools for tracking pain, taking drugs, performing exercises and communicating with a doctor.
3. Telemedicine: Allows you to receive consultations and treatment from doctors remotely, which is especially useful for people with limited mobility.

D. Alternative and additional therapy:

1. Thermal and cold compresses: Reduce pain and inflammation in the joints.
2. Massage armchairs and pillows: Provide relaxing massage, which can relieve pain and stiffness in the joints.
3. Infrared lamps and saunas: The tissues are heated deeply, improving blood circulation and reducing pain.
4. Aromatherapy: The use of essential oils with anti -inflammatory properties, such as lavender, eucalyptus and peppermint, can help reduce pain and stiffness in the joints.

VII. Psychological aspect of life with chronic joint pain

A. The influence of chronic pain on mental health:

1. Depression and anxiety: Chronic pain can lead to depression, anxiety and other mental disorders.
2. Reducing the quality of life: Pain can limit the possibilities to participate in social life, work and other activities, which can reduce the quality of life.
3. Sleep violation: The pain can interfere with sleep, which can lead to fatigue, irritability and a decrease in concentration.
4. Feeling of hopelessness and helplessness: Chronic pain can cause a feeling of hopelessness and helplessness, especially if treatment does not bring relief.

B. Overcoming strategies:

1. Recognition and acceptance of pain: The recognition that pain is part of your life, and its acceptance can help you better cope with it.
2. Stress management: Training in stress management techniques, such as meditation, yoga or breathing exercises, can help reduce pain and improve mood.
3. Regular physical activity: Even small physical activity can help improve mood, reduce pain and improve joint function.
4. Healthy lifestyle: Proper nutrition, sufficient sleep and smoking refusal can help improve your general health and reduce pain.
5. Social support: Communication with friends, family or other people suffering from chronic pain can help you feel less lonely and get support.
6. Psychotherapy: The psychotherapist can help you develop strategies for overcoming pain, improve your mood and learn to cope with negative emotions.

C. The importance of social support:

1. Communication with friends and family: Tell your loved ones about your pain and how it affects your life.
2. Search for support groups: In support groups, you can meet other people suffering from chronic pain and share your experience.
3. Online forums and communities: On the Internet there are many online forums and communities devoted to chronic pain.

VIII. Alternative approaches to maintaining joint health

A. Traditional Chinese medicine (TKM):

1. Acupuncture: Stimulating certain points on the body using thin needles to relieve pain and improve joint function. It is believed that acupuncture restores the balance of energy (qi) in the body.
2. Herbal medicin: The use of herbs for the treatment of inflammation, pain and other symptoms associated with joint diseases.
3. Tai-you: Soft and smooth movements that improve joint mobility, strength and balance.
4. Qigun: Practice combining movements, breathing and meditation to improve health and well -being.

B. Ayurveda:

1. Diet: An individual diet based on a person’s milking (body), to reduce inflammation and improve joint health.
2. Herbal medicin: The use of herbs to treat pain, inflammation and other symptoms associated with joint diseases.
3. Massage (Abkhians): Massage using warm oils to relax muscles, improve blood circulation and relieve pain.
4. Yoga: Exercises that improve flexibility, strength and balance.

C. Naturopathy:

1. Diet: The use of foods rich in nutrients, and the avoidance of products that can contribute to inflammation.
2. Herbal medicin: The use of herbs to treat pain, inflammation and other symptoms associated with joint diseases.
3. Homeopathy: The use of diluted substances to stimulate the natural healing abilities of the body.
4. Physiotherapy: Exercises that improve joint mobility, strength and balance.

IX. Long -term planning and adaptation

A. Acceptance of age -related changes:

1. Realistic expectations: Accept the fact that your joints will change over time.
2. Adaptation to new restrictions: Learn to adapt to new restrictions and find ways to remain active and independent.
3. Focus on what you can do: Focus on what you can do, and not on what you cannot do.

B. Preparation of the house and the environment:

1. Elimination of the dangers of stumbling: Remove carpets, wires and other items that can lead to a fall.
2. Installation of handrails and railing: Set the handrails in the bathroom, toilet and other places where you need additional support.
3. Using auxiliary devices: Use auxiliary devices such as canes, walkers or seats to facilitate the performance of everyday tasks.
4. Outgoing furniture: Report the furniture so that there is more space for movement.

C. Financial planning:

1. Assessment of treatment costs: Evaluate the costs of treating joint diseases, including medicines, physiotherapy and visiting a doctor.
2. Insurance: Make sure that you have sufficient medical insurance to cover these costs.
3. Future planning: Plan for the future so that you have financial resources to care for yourself as it is aging.

D. Maintaining active social life:

1. Maintaining ties with friends and family: Maintain relationships with friends and family so as not to feel lonely and isolated.
2. Participation in social events: Participate in social events to remain active and involved in society.
3. Search for new hobbies and interests: Find new hobbies and interests that will help you remain active and stimulate the mind.

X. New studies and future directions in the treatment of joint diseases

A. Regenerative medicine:

1. Cell therapy: The use of stem cells or other cells to restore damaged cartilage or other joint tissues.
2. Clack engineering: Creating artificial joint tissue for replacing damaged.
3. Gene therapy: Change in cell genes for the treatment of joint diseases.

B. New medications:

1. Drugs that block certain substances that cause inflammation: The development of drugs that block certain substances in the body that cause inflammation in the joints.
2. Preparations that stimulate the restoration of cartilage: The development of drugs that stimulate the restoration of cartilage in the joints.
3. Drugs that slow down the progression of joint diseases: The development of drugs that slow down the progression of joint diseases, such as osteoarthritis and rheumatoid arthritis.

C. Improved surgical methods:

1. Minimum invasive surgery: Development of new methods of minimally invasive surgery to reduce pain and accelerate recovery after operation on the joints.
2. Robotized surgery: The use of robots to perform joint operations with greater accuracy and control.
3. Individualized joint implants: Development of joint implants that correspond to the anatomy and needs of each patient.