How to keep your joints healthy. Joint health without pills

In our youth, we do not think at all about the health of our joints, believing that if we really have to suffer with them, it will be in old age, and we still have to live to see it. Only it's not like that. The unpleasant consequences of such outrageous frivolity may appear sooner. Much.

Let's think logically. So, when for many years you eat whatever you like, respect fast food and processed foods, you probably won’t be surprised if you later develop gastritis or an ulcer. It's the same with joints. Pathological processes in them can begin at a young age - sometimes from the age of twenty. Especially if your lifestyle contributes to this.

For example, you are pumping up your muscles. With regular and repeatedly repeated movements (you probably do several approaches), it becomes increasingly difficult for the joints to withstand the load, and sometimes they send signals for help in the form of pain and inflammation. At first you may not pay attention to it - it will hurt and stop. But it is precisely these symptoms that can become a trigger for the development of arthritis, osteoarthritis, and osteochondrosis (see “Interfere with movement” on the right). In the future, the cartilage of the joints can become thinner and destroyed. In more advanced cases, the heroes of our article themselves become deformed, which contributes to a significant limitation of movements and the development of pain. Of course, all this will happen not in a couple of weeks, but step by step over many years. But it’s possible that at some point you won’t even be able to lift a cup of tea. And retirement isn't even on the horizon yet.

Knees

The knee is perhaps the most vulnerable joint when doing fitness. Not only cycling training, even squats or lunges, if you do them incorrectly, can unsettle him after the first lesson. Moreover, since this hero has a complex structure, several of its structures can be damaged at once - ligaments (from sprain to rupture), cartilage, menisci. Among the consequences are pain, crunching when moving, instability of the joint, inability to straighten the leg, displacement of the kneecap. All these injuries can cause constant pain and even disability (due to the development of arthritis and osteoarthritis). So, if you don’t want to walk around with a stick in the future, follow at least the minimum rules of caution. Don’t be overzealous and don’t use brute force, especially if you’re taking your first steps in the field of fitness - you need to increase the load gradually.

Ask your coach to always watch you and point out possible mistakes. And keep in mind: when performing squats, you need to place your feet shoulder-width apart and rest your entire foot on the floor. Don't start the movement by bending your knees - instead, first move your pelvis back, as if sitting on a chair. And do not squat very deeply - the angle of the bent legs should be straight. By the way, you can reduce the load on your knees if you simultaneously stretch your arms forward. Do lunges using the same principle. Don't forget that your front leg should bend 90 degrees. If the angle is sharp, the knee ligaments will be subjected to excessive stress and stretching, which threatens their rupture.

Ankle joint

Beauty, as you know, requires sacrifice. In particular, regular wearing of high heels can lead to damage to the ankle joint, which is manifested by limited mobility and pain when walking. In addition, if you are a fan of shoes with a narrow toe, remember that such models often lead to deformation of the joints of the toes and feet. This happens because in tight shackles the thumb is compressed and shifted from the correct axis. High heels also contribute here - due to the elevated position of the foot, the load on it is distributed incorrectly and the pressure on the big toe increases.

All this does not mean that you urgently need to start walking only in shoes with absolutely smooth flat soles. This extreme already threatens flat feet. And it is harmful to the health of the spine - it bends, posture worsens, and lower back pain appears. Plus, because the arch of your foot decreases, your toes begin to groan, your gait ceases to please the eyes of others, and you yourself quickly get tired of moving your limbs.

To avoid all these troubles, change your shoes more often and remember the most comfortable middle ground - a heel no more than 4-5 cm.

Wrists

It is difficult to imagine a modern person who would not spend several hours every day at the computer. With a mouse in his fist. So this small and safe-looking thing can bring into your life not only your salary and social networks, but also carpal tunnel syndrome (also called carpal tunnel syndrome). It occurs when the nerve running from the elbow to the hand is pinched at the wrist joint. And those at risk are precisely those who carry out a lot of manipulations with a computer rodent. This condition manifests itself as tingling and pain, and in the future it can cause limited mobility of the wrist, up to the inability to write with the working hand.

However, it’s not just the office pros who are worried. But also, for example, those who seriously play tennis, golf or enjoy rowing. As well as violinists and pianists. That is, people who are forced to keep their wrists in constant tension for several hours a day. To avoid harming yourself, do this:

When working at a computer, regularly (every hour) stretch your fingers and shake your hands;

Position your hands correctly on the table and keyboard: the bend angle at the elbow should be straight;

If you experience discomfort in your wrists, reduce the load on them, as well as the speed of performing repetitive movements;

When playing sports, wear special fixing bandages on these areas.

Many of us spend at least eight hours (at best) sitting for five (if we're lucky) days a week. Are you in this harness? Then I probably noticed more than once that my neck was stiff and my vertebrae were cracking. Such symptoms may be the first signs of osteochondrosis, and a sedentary lifestyle only aggravates the situation. With this disease (especially if you are also sitting incorrectly), the intervertebral discs change their shape and begin to press on the nerve areas - hence the pain. Gradually, the bone structure is damaged, and the spine loses its flexibility (the cervical region is often affected).

In general, nothing good - the neck does not turn and any attempt to move causes unpleasant sensations. This, as it is fashionable to say now, sharply reduces the quality of life. And really, what kind of quality is there when everything aches! In addition, it becomes difficult or even impossible to carry out your usual activities at work and at home. If you don't want to go on bed rest, then at least...

Forget about the school phrase “don’t turn around!” Spin around, but don't make sudden movements. Once an hour, turn your head in different directions, tilt it up and down (but don’t tilt it back too much!), from left to right. Just smoothly and slowly!

Periodically (at least once an hour for 5 minutes) get up, walk around the office, stretch your shoulders and back.

Watch how you sit at your workplace: do it straight, keep your back straight, your shoulders straight, your legs bent at a right angle. This will relieve stress from the spine and neck. The distance from the monitor to the eyes should be no shorter than an outstretched arm.

Sleep on an orthopedic mattress and, if necessary, use pillows that support the cervical region.

Moments of different truth

1. Unfortunately, a healthy lifestyle and compliance with preventive measures do not always become a 100% guarantee of joint health in the future. If your grandmother had arthritis, your mother often has inflamed joints, then you shouldn’t relax either. It is not a fact, of course, that the same fate will befall, but it is better to be prepared in advance in order to begin treatment in time and avoid a severe course of the disease.

2. It may not just be a matter of genes. And, for example, if you are overweight: the more kilograms you carry, the harder it is for your joints. So, if the needle on the scale confidently rushes towards the centner, it’s time to lose weight. Moreover, excess weight is a risk factor not only for joint diseases, but also for cardiovascular and endocrine systems.

3. In addition to professional sports, a sedentary lifestyle also has a bad effect on the health of the subject of our discussion. The most gentle and beneficial workout for all parts of the musculoskeletal system is swimming. Water supports the spine and allows you to relieve tension, spasms and pain, stimulate the production of interarticular fluid, and normalize microcirculation. And please don't make sudden movements! Dr. Khamidullin advises: even when getting out of bed, first lower one leg, then the other, sit quietly and slowly get to your feet.

4. As for nutrition, the joints and spine do not like “chemicals”: ​​preservatives, taste improvers, leavening agents, so it is better to say “no” to fast food, factory canned food, sausages and pickled foods. Include in your diet dishes containing cartilage and bones - jellied meat, fish and meat aspic, cabbage soup. And food rich in vitamin C: it is vital for joints. And among sweets they prefer marmalade, marshmallows, jelly and fruit jelly.

A drug Healthy joints- an innovative pharmaceutical complex designed for the prevention and restoration of elements of the musculoskeletal system, includes a balanced proportion of polysaccharides, aminosaccharides and chondroitin necessary for proper metabolism in the body.
Preparations for the treatment of joints, based on the amazing properties of these compounds, help to effectively eliminate discomfort in the joints and stimulate the body's production of intra-articular fluid. For medical purposes, use is relevant for the treatment of deforming arthrosis, arthritis, osteochondrosis, myositis, and other diseases.
Action of bioactive ingredients:
- glucosamine stimulates the formation of cartilage tissue and prevents its destruction;
- chondroitin promotes the synthesis of hyaluronic acid, which blocks the action of elastase, peptidase, and other enzymes that destroy connective tissue.

Indications for use

A drug Healthy joints It is recommended to take it to improve blood circulation in the area of ​​​​movable joints of skeletal bones.
The optimal ratio of bioactive ingredients stimulates their mutual absorption by the body's cells. When taken, the drugs quickly have a noticeable analgesic and anti-inflammatory effect. After a course of treatment, a lasting, long-lasting effect is guaranteed.

Mode of application

Healthy joints for the prevention and treatment of joint dysfunction, take one capsule of the drug in the morning and evening before meals for a month.

Contraindications:
Contraindications to the use of the drug Healthy joints are: pregnancy, lactation, individual intolerance to the components of the drug.
You should start taking it after consulting a doctor.

Pregnancy

Take the drug during pregnancy Healthy joints contraindicated

Storage conditions

A drug Healthy joints should be stored in a dry place, out of reach of children.

Release form

Healthy joints - capsules for oral administration.
Bottle: 80 capsules.

Compound

2 capsules (1820 mg) Healthy joints contain:
- Glucosamine sulfate - 1360 mg
- Chondroitin sulfate - 460 mg

Main settings

Name:

HEALTHY JOINTS

Thank you

How often do we think about our health? Nowadays it has become fashionable to lead a healthy lifestyle. Many of us try to periodically visit fitness clubs, sports complexes, swimming pools, or simply try to lead an active lifestyle, including active recreation. We try to get rid of bad habits and hope that many diseases will bypass us. Is it so? Over the years, many people may experience stiffness and joint pain, especially in the lower body. These sensations may be a harbinger of arthrosis, a joint disease that occurs as a result of metabolic disorders associated with changes in the articulating surfaces of the joints.

Symptoms of arthrosis

Symptoms of arthrosis may begin to appear after thirty to forty years. Almost every third person over fifty years of age suffers from arthrosis. In most cases, the manifestation of the disease is joint pain and decreased joint mobility. The pain begins to manifest itself when the joint is loaded, gradually subsiding at rest. In the joint area, muscle tension may be felt and tissue swelling may appear.

How to determine the presence of arthrosis?

Like many other diseases, arthrosis It is most effectively treated in the early stages of the disease. But how can you determine that your body has been affected by such an insidious disease? There are several simple tips with which you can judge the onset of the development of the disease. The onset of the development of arthrosis in the joints of the pelvis and lower extremities is identified by the appearance of pain when walking and the load on these joints. To assess the extent of damage due to spinal arthrosis, you can use the following methods:

With the body tilted forward as much as possible, without bending the knees, the distance from the tips of the fingers to the floor should be several centimeters. In patients with arthrosis, this distance is much greater;

Try to stand up straight and touch your shoulder joint with your ear. With arthrosis, you cannot do this;

Stand with your back to the wall and press the back of your head, shoulder blades, buttocks and heels against it. For patients with arthrosis, pressing the back of the head against the wall will be difficult.

How does the disease develop? How to prevent the development of arthrosis?

The main reason for the development of arthrosis is metabolic disorders. The disease often develops in people who are prone to obesity. Metabolic disorders can result from ingestion of fatty foods, raw vegetables and fruits, cold foods, and excess intake of dairy products.

Do you often eat unheated food? Eating cold foods leads to the accumulation of mucus in the body and, as a result, in large joints - knees, hips, shoulders and elbows. In addition, hypothermia of joints and internal organs leads to the appearance of arthrosis. If you have been exposed to a draft for a long time or, while in nature, lie down to rest on the cold ground, this can cause an exacerbation of arthrosis. The reason is a slowdown in blood circulation in the kidneys and joints, after which joint pain appears, which signals the onset of the disease.

In order to avoid the disease, you need to follow simple recommendations. Always eat only heated and hot foods. Limit your consumption of cold dairy products. Try to avoid eating spicy foods. Don't overload your joints. At a young age, we do not think about the health of our joints.

Our thoughts are occupied by career and well-being, and we often sacrifice our health to them, for which we pay in the future. By exposing our body to excessive stress, we do not think about their effect on the body. Therefore, physical work and sports should be reasonably combined with rest and correspond to the capabilities of your body. You must always remember two rules.

The first rule is that your body consists of what you EAT!

And the second rule is that the development of your body depends on the balance of quality nutrition and appropriate physical activity. If this balance is disturbed, the body will either wither or become overstrained.

Before use, you should consult a specialist.

Joint diseases have become “younger” now, just like other health problems. Previously, the diagnosis of osteoarthritis was made to patients over 50-55 years old, but now this group includes people of the most working age - 25-40 years old, as well as teenagers and children.

It has become “fashionable” to blame problems on age. You can often hear how women 45-47 years old, discussing their well-being, sigh and wave their hands: “what can we do,” “what is health like at our age,” etc. Meanwhile, there are peoples in the world for whom the “life span” of 40 years is considered only 1/3 (and even 1/4) of it. But we live on the same planet.

Of course, many factors influence joint health. These include climate and place of residence, but the main influence is nutrition: what the cells of our body are formed and built from. But nutrition for healthy joints - products, diet and dishes - must be described separately. Read about products for joints. Here we will briefly say what vitamin complexes and medications can support and make joints healthy, and remember simple exercises that can be done at home and at work.

Vitamin and mineral complexes

The modern health and pharmaceutical industry offers many products that help make joints healthy: you need to choose what “fits and helps.”

Dietary supplement Orthomol Artro Plus

Orthomol Artro Plus is a dietary supplement created for people with joint diseases, including osteoarthritis. It is also successfully used as a prophylactic agent: athletes love this supplement - the substances contained in the complex strengthen bones, joints and ligaments, and help recover from injuries and operations. People “after 50” also like Orthomol: pain and discomfort go away, inflammation is relieved, mobility improves - tissues “come to life” at any age.

ArtriVit for healthy joints

The Canadian drug ArtriVit is intended to improve metabolic processes in diseases of the joints and spine, to prevent tissue deformations and osteoporosis; prescribed after injuries, fractures, under high loads and weather sensitivity. There are almost no contraindications - only individual intolerance.

Canadian dietary supplement Sustanorm

The dietary supplement Sustanorm, also made in Canada, is popular. Prescribed for the prevention of joint pathologies, including arthritis, arthrosis and osteochondrosis; It also helps with gout – in complex therapy. People who have reached 45-50 years of age should take it regularly, and women especially.

Ultra-rescue for joints - collagen ultra

The Russian dietary supplement Collagen Ultra, available in powder and gel form, is no less effective for healthy joints. The product normalizes the functioning of the musculoskeletal system and can be used internally and externally. Among other components, the composition includes collagen, which restores blood circulation and protein balance, eliminating pain, swelling and inflammation. The components are selected so that with regular use of dietary supplements, the normal process of producing your own collagen is resumed.

And this is very important: collagen is the basis of connective tissues throughout the body; Almost all joint (and not only) diseases are prevented and alleviated.

Useful medicines

It's worth talking a little about medications that help make joints healthy. So.

For pain and inflammation, NSAIDs are often prescribed - non-steroidal anti-inflammatory drugs, but they have many side effects and have a temporary effect on sore joints. Such funds should be used either in combination, as prescribed, or as an “ambulance”, again on the recommendation of a doctor.

Chondroprotectors are a different matter, but they act slowly, so they are usually used for prevention and at the onset of the disease: for example, in stages 1-2 of arthrosis. These medications are well tolerated, prevent the progression of the disease and restore damaged tissue. Quite a lot of such drugs are now used, in the form of injections, tablets, powders and ointments; Let's give a few examples.

Ointment for healthy joints - Chondroitin AKOS

Capsules and ointment of domestic production Chondroitin AKOS are created on the basis of the cartilage tissue of large horned ungulates, and are prescribed for a variety of problems: metabolic disorders; destructive processes – enzymes that cause tissue destruction are suppressed; loss of calcium, poor absorption of other minerals; destruction of bone tissue, etc. It is better to use both forms of the drug: improvement occurs already in the first days, but treatment usually takes about six months.

Structum for the treatment of joints

French Structum is much more expensive, but is positioned as a drug whose chondroitin composition has a high sulfate content, i.e. it can collect and retain more fluid in cartilage than its analogues in other drugs. Therefore, the cartilage covering the surface of the joints recovers faster and acquires elasticity and firmness.

Structum chondroitin is also as close as possible in structure to that of humans, and “can,” easily penetrating the synovial membrane, accumulate in the synovial fluid in those areas of the joint that are more affected. According to reviews, Structum has a beneficial effect on all joints - large and small, often prevents disability and allows you to avoid operations. Structum is a godsend for healthy joints.

The choice of athletes Teraflex

Theraflex is popular among athletes - a drug for healthy joints, which includes two active ingredients: chondroitin and glucosamine, which stimulates the synthesis of collagen and cartilage tissue. Cartilage tissue is strengthened and better resists aggressive influences, and the regeneration of its cells is accelerated. As a result, the collapsing joint begins to recover - the cartilage is “built” faster, and the amount of synovial fluid increases: the surface of the cartilage is constantly wetted, friction decreases, and pain subsides.

Of course, Theraflex (capsules and creams) helps not only athletes whose joints withstand intense stress and suffer from injuries; it was created for patients with osteoarthritis, osteochondrosis, spondylosis (with this disease, spikes form on the spine, injuring surrounding vessels and tissues), who have suffered fractures, dislocations, bruises, and operations.

Exercises for joints

You can find any number of exercises to make your joints healthy. Here are some simple movements: easy to do at work, taking short breaks periodically.

Elbows: sitting on a chair or standing, shoulders parallel to the floor, forearms “hanging” freely. Without moving your shoulders, rotate your forearms 10-20 times in each direction.

Shoulders: standing, arms down. We first rotate our right hand in front of us - slowly, and then faster, clockwise and counterclockwise (10 times in each direction) - and then our left. If you feel a slight heaviness in your hands, the exercise is being performed correctly.

Knees: standing, legs wider than shoulders, slightly bent, palms on knees, feet parallel, toes slightly inward. The back is straight, the head is raised, we look forward. We make 10 circular movements with our knees - inward and then outward; We fully extend our knees, completing each circle.

Feet: sitting (standing and holding onto a support), stretch and raise your right leg, make 10 rotations of the foot clockwise and counterclockwise. The same thing - with the other leg.

Never forget: movement for joints is not only their health, it is their life. If it happens that you don’t have time for exercise at all, walk wherever possible. Just an hour of walking a day will protect your joints from destruction, strengthen your immune system and help you always stay in a great mood.

This is ease of gait, smooth movements, beautiful posture.

Most often, while they do not bother us, we treat them without due attention. And only with age, when stiffness of movement, crunching and pain in the back and joints appear, do we begin to think about how to help ourselves.

One Norwegian fairy tale tells about a woman who suffered greatly from the approach of old age. After all, with age, various ailments go away and begin to creep up. She promised a generous reward to anyone who would help her regain her former attractiveness. She wandered around the world for a long time until she finally met a wizard. He prepared an elixir of youth and longevity for her. And when the woman drank this magical drink, all her illnesses disappeared, and she regained her freshness and former beauty.

Of course, it’s a pity that such a magical elixir only exists in a fairy tale. However, in real life there is a way that allows a person to protect himself from illness and physical infirmity. It consists of following the basics of a healthy lifestyle, proper nutrition and physical activity. Only in this case can we count on active, healthy joints and an easy walk!

Why do my joints hurt?

Joints are complex structures. Together with the spine, they form the foundation of human health as a whole. For their full functioning, nutritional support is first of all very important - vitamins, microelements, amino acids, collagen, polyunsaturated fatty acids, enzymes and chondroprotectors.

If the body lacks certain substances for a long time, this will inevitably lead to the development of osteoporosis, osteochondrosis, radiculitis, poor posture, arthritis and arthrosis.

Currently, almost 40% of the world's population suffers from diseases of the musculoskeletal system. The most common among them is osteoarthritis, accompanied by the destruction of articular cartilage. This disease occurs in most people over 50 years of age.

Increased physical activity, excess weight, impaired blood supply and inflammation play a certain role in the etiology of the disease. But the most decisive role in the occurrence and progression of osteoarthritis is played by metabolic disorders, as a result of which the synthesis of articular (synovial) fluid and cartilage is reduced, as well as mineral metabolism is disrupted. As a result, the articular cartilage becomes calcified i.e. is replaced by mineral salts and loses its elasticity.

The best remedies for joint health are glucosamine and chondroitin!

The preferred method of treating osteoarthritis by traditional medicine doctors is the use of painkillers - non-steroidal anti-inflammatory drugs that have a short-term effect. These drugs do not cure, but, on the contrary, accelerate wear and stop the growth of cartilage. They affect the liver, kidneys and gastrointestinal tract, causing bleeding ulcers of the stomach and intestines.

But there is another way to restore and strengthen joints - this is by influencing the very cause of the disease with the help of chondroprotectors - glucosamine and chondroitin. These substances are a natural component of human food in the tendons, cartilage and skin of animals, poultry and especially fish. However, due to the restriction of these products in the diet, biologically active additives - chondroprotectors - are becoming increasingly important. Today these drugs are also prescribed by doctors. But they were forced to do this by their own patients, who learned about the amazing properties of these drugs from the media.

Certainly, healthy joints are capable of producing the necessary building material for cartilage themselves. But this only happens if the body has enough of these substances - glucosamine and chondroitin. If their production weakens, then the joints begin to lose their cartilage layer, the bones rub against each other and collapse, causing the patient severe pain.

Glucosamine belongs to glycoproteins and consists of glucose and the amino acid glutamine. It is included in various human tissue structures and is involved in the formation of skin, eyes, bones, nails, tendons, ligaments and heart valves. In addition, glucosamine is a precursor to hyaluronic acid, which is an important component of synovial fluid.

As a food supplement, it is best to use glucosamine sulfate, obtained from crustaceans (crayfish and shrimp). Having a low molecular weight, it is almost completely absorbed in the gastrointestinal tract without losing its chemical structure. Elimination of pain and renewal of joints when taking glucosamine does not occur immediately. Although some patients feel improvements within 2-3 weeks, to obtain lasting results they require using it for a longer period of time - from 3 to 6 months. The usual therapeutic dosage of glucosamine sulfate is 1500 mg per day, but if prevention is taken, the dose can be reduced.

Chondroitin sulfate is the main unique component of cartilage. This is not one substance, but a whole group of complex sugars, united by the common name glucosamino glycans. In addition to their ability to re-form cartilage, they have anti-inflammatory effects, relieve pain and help treat cardiovascular disease. In addition, these substances reduce the concentration of cholesterol in the blood, reduce blood clots, improve blood circulation and prevent the formation of atherosclerotic plaques. Chondroitin sulfate provides invaluable help to people with gout, as it reduces high levels of uric acid in the blood. The best therapeutic effect is provided by low-molecular preparations of chondroitin sulfate, obtained from natural shark and salmon cartilage. The therapeutic dosage is 400 mg 3 times a day.

Numerous clinical studies confirm the high effectiveness of the use of chondroprotectors - glucosamine and chondroitin - both for the prevention and treatment of diseases of the musculoskeletal system. After using the drugs for one to three months, an increase in joint mobility, a decrease in swelling and pain is observed. And radiological indicators indicate an increase in the joint space and persistent restoration of cartilage. Such results cannot be achieved using only non-steroidal anti-inflammatory drugs for treatment - diclofenac, piroxicam, etc.

As you can see, glucosamine and chondroitin are the best means for restoring joints!

But in order for them to better assimilate and achieve their ultimate goal, you should follow a few more simple recommendations:

1. Don’t forget to drink clean, preferably water – at least 2 liters a day!

2. Take care of the health of the gastrointestinal tract -!

3. Try to perform at least a minimum set of exercises to increase blood circulation in the joints, which will improve the delivery of nutrients to the joint tissues!

See what kind of gymnastics you need to do to enhance metabolic processes in the joints:

4.Walk more in the fresh air, maintain a good mood, a positive attitude and good spirits! And you are guaranteed long life and healthy joints!