Creaky and Painful Joints? Improve Your Joint Health.
Musculoskeletal problems are estimated to affect as many as 18.8 million people within the UK, with 10million of these suffering with arthritis. Are you the kind of person that clicks, cracks and aches with every movement? Well, this article may interest you.
Common Joint Problems
Many joint problems are overlooked or undiagnosed because people presume it is the normal progression of ageing. This is not the case. Here are some common diagnoses for joint pains:
Common Symptoms of Joint Problems
Common symptoms of joint problems are listed below. How many of these apply to you on a regular basis?
- Inflammation and swelling around the joint
- The joint is warm to touch
- Joint tenderness and pain
- Joint stiffness and reduced mobility
- Joint weakness and limping
- Clicking, grating, or crackling noises during movement
Cause and Onset of Common Joint Problems
The most common onset of some joint disorders is around 40 years of age. However, there are genetic factors that play a large part of why someone may experience symptoms earlier than this.
Common causes of joint problems include:
- Gender- Joint problems are more common in women than in men.
- Previous injuries
Joint Structure and Components
Every joint is a complex structure. In the human body we have multiple kinds of joint including, a ball and socket joint, a hinge joint, gliding joint, a pivot joint and a condyloid joint. All of which are made up of the same basic materials. Firstly, you have the articulating bones that feed into a joint. For example, around the knee joint this would be the femur, fibula, and tibia. Between the two joints you have a synovial cavity filled with fluid, this acts as a lubricant between the two moving bones. Also, within the joint is the bursa. This is a fluid filled sac that helps cushion any impact and friction within the joint. Lastly, are the tendons and ligaments that surround the joint. Think of these as scaffolding. Ligaments are elastic connective tissue that support the joint and connect bones together. Whereas tendons are a stronger and more rigid form of connective tissue that attach bone to muscle.
It is important to understand the structure of the joint and how an ailment may cause the symptoms we see discussed above.
Nutrition for Healthy Joints
Omega 3 oils are known for their anti-inflammatory properties within the body, particularly EPA (Eicosapentatonic acid) and DHA (Docosahexaenoic acid). Many common joint problems are characterisied by inflammation. This is shown in their clinical names ending in ‘-itis’. One 2018 study looked at the ratio of Omega 3 to 6 in patients with knee pain. They found that people with a higher ration of omega 6 to omega 3 had greater clinical pain measurements and functional limitations of the knee. The inverse was found with higher levels of omega 3 in the diet. These can be found in supplement form. Aim for those that just contain Omega 3 oils and not Omega 6 as these are typically associated with pro-inflammatory actions. You can source this readily from omega 3 fish oils or vegan algae oils. Also, these can be found in foods like salmon, sardines, walnuts and flaxseed.
Vitamin C & Collagen
Collagen is a structural element throughout our bodies, but particularly in connective tissue. As we age our ability to mend and produce collagen slows. The role of Vitamin C within connective tissue is to contribute to normal collagen formation for the normal function of cartilage. Vitamin C acts as a cofactor for collagen formation by activating lysl and proly hydroxylase enzymes. Without Vitamin C and these enzymes collagen synthesis would be halted. One study demonstrated an increased uptake of supplemental collagen by cartilage that had beneficial outcomes. The conclusion drawn from this study was ‘Collagen hydrolysate is of interest as a therapeutic agent of potential utility in the treatment of osteoarthritis.’ Vitamin C can be found in all fruits and vegetables in varied amounts.
Copper carries an approved claim for contributing to maintenance of normal connective tissues, particularly elastin and collagen. Copper can be taken in supplement form or found in organ meats, shellfish, leafy green vegetables, nuts and seeds.
Turmeric and its wonder compound Curcumin are extremely popular within the supplement market for its anti-inflammatory properties. In fact, one study comparing traditional pain medication and turmeric concluded that ‘scientific evidence that supports the efficacy of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.’ Whereas a 2014 study noted that 1500mg of turmeric extract per day is as effective as ibuprofen fir the treatment of knee osteoarthritis when measuring for pain, stiffness, and function on the WOMAC index.
Purine in Food
Purines can be found naturally with the body and in foods. However, when we eat purines through our food these are broken down into uric acid. In people who experience gout, uric acid builds up causing sore and inflamed joints. Today, the best advice for people with gout is to minimise high purine foods such as shellfish, organ meats, alcohol, and refined sugars found in confectionary and sugar sweetened beverages. Instead try focusing on dairy, wholegrains, beans, legumes, fruit, vegetables and eggs.
Glucosamine & Chondroitin
These two ingredients have been successfully used in joint products for many years. According to research, Chondroitin is a great alternative to some medications because its well tolerated with little side effects when compared with traditional medication. In addition, it has been shown to reduce the decline in joint space of osteoarthritis patients by 0.07mm/year as well as reducing pain and increasing mobility. Lastly, a 2012 study on Glucosamine found that glucosamine significantly improved arthritic symptoms after 12 weeks of therapy and remained effective 8 weeks after treatment was discontinued.
Our Supplejoint Tablets
As always, we aspire to provide you with the highest quality and most effective supplement for your needs … introducing Supplejoint tablets. This formula has been created using the best that science can offer. Each of the 9 ingredients help to support the joint and its structural components which may minimise pain but maintain suppleness and mobility. Including, glucosamine, chondroitin, collagen, vitamin C, copper, turmeric, black pepper, ginger and blackcurrant. Each pack comes with 90 tablets for a 30-day serving.
Please note that Vytaliving does not recommend giving up prescribed medications in place of supplements. We recommend that you speak to your GP or healthcare practitioner before using any supplement.