Feed your joints

| Depending on the sports specialty that is practiced, one or the other joints will be affected, for example when running small impacts are constantly generated at the knee level, and in some areas of the spine and ankles, but instead a tennis player will suffer the wear on the elbow joint.

To prevent injury it is important to follow a adequate food and in some cases resort to some type of nutritional supplement that can help prevent the wear and tear produced by these activities and the risk of injuries that it entails.

The most frequent chronic joint injuries are o tendinopathies, a condition of the tendons. We also find chondropathies or chondromalaciae that affect cartilage, as well as osteoarthritis, in this case caused by wear and tear. Each time they appear at younger ages due to the current trend of participate in sport with long-distance and extreme tests and races such as marathons, ironmans, mountain races, ultratrails ... and the highest demands in training.

Better nutrients to fuel your joints

One, varied and healthy, that is, low in saturated fat and with a content high in antioxidants and anti-inflammatories It is the basis for keeping the body in the best conditions. In addition, to feed the joints it should be taken into account:

• Hydration: ensuring a sufficient supply of water throughout the day is essential, 1.5-2 liters of water. It is also the best way to guarantee synovial fluid, a viscous fluid rich in hyaluronic acid that lubricates the joints during movement.
• Proteins: it is important to ensure a good supply of proteins of high biological value since they provide the body with the amino acids necessary for the synthesis of protein substances such as collagen. We have them in eggs, lean meats, fish, dairy ...
• Omega 3: its anti-inflammatory power is a good ally to prevent joint injuries. It is found in oily fish, shellfish, walnuts, soybeans, and flax seeds.
• Vitamins and minerals: the participation in the synthesis of different compounds of the joint and their anti-inflammatory and antioxidant action make them essential:
  • : intervenes in the formation and synthesis of collagen, cartilage and bone matrix. It can be found in strawberries, oranges, kiwis and in general all kinds of greens and vegetables.
  • : participates in the synthesis of mucopolysaccharides such as chondroitin sulfate (components of collagen fibers and extracellular matrix). It can be found in the liver, egg yolk, pepper, carrot ...
  • : helps in the absorption of calcium and phosphorus at the intestinal level and promotes proper bone calcification. Can be found in, margarine, egg
  • Calcium and phosphorus: necessary for good bone structure. Both can be found in milk and its dairy derivatives and in nuts such as almonds.
  • Magnesium: helps to fix calcium and fluoride at the bone level and participates in bone regeneration. It can be found in nuts, cereals and some legumes.
  • Sulfur: it is mainly found in the form of chondrotin sulfate and glucosamine sulfate, substances that are part of collagen. It is found in foods like fish, eggs, and dairy.
  • Silicon: participates in the synthesis of elastin and collagen, contributes to reducing inflammatory processes, in addition to fixing calcium and magnesium in the bones.
  • Maintain a suitable weight: being overweight places an extra load on the joints and being underweight can cause muscle loss and injury.

Joint supplements

Any joint supplement must be intended to recover and regenerate structures that form the joint, must contain vitamins and minerals that collaborate in these processes and must also have anti-inflammatory and analgesic properties.

• Glucosamine and chondroitin sulfate: these 2 substances help keep the joints lubricated and collaborate in the regeneration and repair of damaged cartilage. Sulfate Glucosamine is an aminosaccharide that acts in the synthesis of cartilage components that cover the bone surfaces of all joints and synovial fluid. Updated studies from different universities support its safety and efficacy of use, reducing joint pain, increasing functional capacity, reducing cartilage loss and bone deterioration and slowing the progression of osteoarthritis significantly in the case of glucosamine supplementation.
• Hydrolyzed collagen that provides essential amino acids that favor the regeneration of the cartilage structure and MSM (Methylsulfonylmethane), that is, sulfur in organic form, sulfur is necessary to synthesize two amino acids that intervene in the synthesis of collagen.

• Proper nutrition and sometimes supplementation can help prevent exercise burnout and risk of injury.
• Being overweight will put an extra load on your joints, and being underweight can lead to muscle loss and injury.
• Being well hydrated and ensuring the contribution of some nutrients is essential, which is why some insurances include exclusive services of nutritional advice by experts in nutrition and sports medicine.

Consult your doctor

In the event of any pain or discomfort, it is advisable to go to a sports specialist to find out the cause of the injury and to be able to treat it properly regardless of whether or not to take any type of supplement, something that should also be done under the recommendation of a specialist. They have a large medical staff specialized in Nutrition and Sports Medicine.