How to help joint health
Flexibility of muscles and joints by stretching
MSM reduces pain-causing inflammation
NAG facilitates joint and cartilage function
One in four Korean arthritis patients lives with severe pain. During the winter season when the weather gets colder, the muscles and ligaments become stiff and the pain worsens. According to one study, as a result of surveying the degree of pain in 424 patients with arthritis in Korea, as many as 79.3% of the subjects complained of 4 points or more (moderate or higher), and 21.4% answered that the most severe pain was 10 points. Joint pain is pain caused by damage to joint cartilage. Usually, even if the damage range of the knee cartilage is about 1㎠, it is said that you start to feel pain.
Initially, the pain only occurs when using the joint, but as it progresses gradually, the joint movement is restricted and the stiffness and soreness are overlapped. Difficulty exercising, causing pain to worsen, repeats a vicious cycle. If symptoms are left unattended, joints may become swollen or deformed. The joint cartilage inside the leg becomes inflamed as it is worn and damaged, and the leg becomes an’O’-shaped leg that curves inward as the bone is over-formed.
To prevent joint pain from getting worse, it’s important to first reduce the burden on your joints. Avoid housework such as mopping, and lose weight if you are overweight. Do not avoid exercising because of pain. Proper exercise is essential. It’s a good idea to do frequent stretching exercises that increase the flexibility of your muscles and joints.
Prevention of overweight, surrounding muscles should be strengthened
It is also necessary to strengthen the muscles around the joints. It strengthens the muscles in front of the thigh (the quadriceps muscles). It can stabilize the knee joint. Walking at least 3 times a week, 30 minutes a day, is helpful. However, if you walk on a steep slope, stairs, or uneven road for a long time, the joints may be strained.
If even walking is difficult, it’s best to do exercises such as swimming or aquatic gymnastics that don’t strain your joints. In particular, water exercises such as walking in the water and aquarobics are representative exercises recommended for knee arthritis patients. The burden of weight on the joints is reduced to about one-seventh, reducing the burden on the joints and increasing the effect of exercise. At this time, the depth of the water is appropriate to come to the chest, and it is recommended to check your condition for about 20 to 30 minutes a day.
Intake of ingredients that help improve gait function
It is also important to eat for joint health. Nutrition takes up more than you might think. It is necessary to bring in nutrients that reduce joint pain and help joint health. Consistently supplying these ingredients to your body will strengthen your joints and help keep them healthy for a long time.
MSM is a representative ingredient to take for joint health. MSM is a component that forms collagen, which makes up cartilage and ligament tissues, and reduces inflammation that causes pain. Since MSM gradually decreases with age, it is necessary to supplement the insufficient amount by additional intake.
The effect of MSM on improving joint pain has been confirmed through several studies. For 40 American men and women aged 40-76 with knee arthritis, MSM was administered twice a day, a total of 6g (2g for the first 3 days, 4g for the next 4 days) for 12 weeks. · Discomfort · Pain began to improve, and after 12 weeks, the osteoarthritis index (WOMAC) decreased from 58 before MSM intake to 43.4. The index of physical function, indicating joint discomfort, also decreased from 51.5 to 35.8 after 12 weeks of MSM intake. The higher these indices, the more severe the symptoms.
NAG (N-acetylglucosamine) is also important. It is an ingredient that helps to smooth the walking function by increasing the synovial fluid in the joints. It is known as a key component that inhibits the breakdown of cartilage and promotes the production of glycosaminoglycans constituting cartilage tissue. This component is distributed in the body’s cartilage and joint synovial fluid, but when it becomes insufficient due to aging, the cartilage’s ability to absorb shock naturally decreases and joint inflammation is likely to occur. Ingesting and adding NAG, which is insufficient in the body, stimulates cartilage cells to slow the degeneration rate and help relieve pain.
Significant results were obtained as a result of the human application test for NAG. The average age 74-year-old 68 elderly people with unhealthy joints were given 0.5g or 1g of NAG daily for 16 weeks. As a result, the walking ability and the ability to climb stairs were significantly improved.
Reporter Ryu Jang-hoon [email protected]