From the moment we learn how to walk throughout our entire lives, we tend to take free movement for granted. Only when we face limitations in movement that we truly appreciate the importance of joint protection. In this article, I explore key information about our joints and how to keep them healthy.
🔎 What do joints look like?
The most common type of joint in the body is the synovial joint, found in the knees, shoulders and hips. These joints connect two bones within a capsule filled with synovial fluid. The bones are covered by cartilage — a flexible tissue that protects them from friction and absorbs physical shock. Synovial fluid serves as a lubricant, further reducing friction during movement.
🏃 Keep your joints in motion!
One of the most important pieces of advice for joint protection is to use your joints regularly. Whether through exercise or simply taking a daily walk keeping your joints in motion is vital for their health.
Since cartilage lacks its own blood supply, it relies on synovial fluid for nourishment. Movement helps promote nutrient exchange within the fluid, supporting cartilage health.1 However, keep in mind not to strain yourself with heavy loads. Putting too much weight on your joints can also cause problems.
⚖️ Managing weight for joint protection
Excess weight can significantly strain your joints. In a clinical trial involving overweight and obese patients with osteoarthritis a bodyweight reduction of more than 10% led to improvement in pain, inflammation, walking speed, physical function, and quality of life when combined diet with exercise.2 However, even modest weight loss can provide noticeable benefits for your joints.
💧 Hydration matters
As mentioned earlier, synovial fluid is responsible for joint lubrication, and dehydration can reduce its production. Cartilage, which has a high water content (around 65-80%), relies on adequate hydration to maintain its flexibility and elasticity.
The importance of drinking enough water cannot be overlooked when it comes to joint health. The European Food Safety Authority recommends a daily water intake of at least 2.0 liters for women and 2.5 liters for men.
🦴 The role of glucosamine and chondroitin in joint protection
Glucosamine is an essential building block for the complex molecules that form cartilage. Unfortunately, there are no reliable food sources for glucosamine, and the body's natural production declines with age, contributing to cartilage wear.
Chondroitin is another molecule synthesized by the body. It works alongside glucosamine to maintain cartilage structure, flexibility, and support. It also helps to improve the viscosity of synovial fluid, enhancing its lubricating properties.
Both glucosamine and chondroitin are common components of joint supplements recommended by doctors. They are particularly helpful when the balance between cartilage construction and breakdown is disrupted.
These supplements support cartilage construction, however it is a time-consuming process. Consistent use—typically a three-month course— is required to achieve long-lasting benefits that may extend for an additional three months.
🎯 Maximizing supplement benefits
While supplements are as helpful as they are, it is still important to help our joints in every way possible as well. As mentioned earlier, regular movement promotes nutrient exchange, which helps active ingredients reach the cartilage. Adequate water intake also contributes to building a healthy cartilage, given its high water content.
Taking these combined actions not only promotes joint health but also enhances the effectiveness of supplements.
Joint protection is a complex topic but I hope this article was helpful to grasp all the aspects of it.