It was once believed that problems with flexibility and mobility were a natural part of the aging process. However, this is not the case, as research has discovered that much of the factors associated with aging are as a result of inactivity, medical experts also believe that increased mobility can assist in reducing and reversing the problems associated with flexibility and mobility. If you are experiencing old age joint problems and mobility issues and you want to know what are the supplements and diet for healthy joints, keep reading.
Old Age Joint Problems and Mobility Issues
There are several old age joint problems and mobility issues, there are many reasons for this including the following:
- Muscle Changes: The muscles decrease in size and strength as we age, this can lead to weakness, fatigue and the inability to tolerate exercise.
- Bone Changes: Bone tissues are alive, and as we age, a change in bone structure takes place and the bones become weaker making them susceptible to breakage from minor injuries.
- Joint Changes: The bones do not have direct contact with one another in a joint, there is a piece of cartilage that cushions them together and lubricating fluids surrounding the joints. The joints become stiffer with age because the cartilage becomes thinner and the body produces less fluid for lubrication. The ligaments also become shorter which also contributes to the joints feeling stiff.
As a result of the above changes, elderly people are more susceptible to the following conditions:
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- Rheumatoid Arthritis (RA): This condition causes stiffness, swelling and pain in the joints. RA typically affects the wrists, feet and hands. When symptoms are present, it is referred to as a flare up.
- Osteoporosis: This condition causes weakness of the bones, they become extremely fragile and susceptible to breakage. In general, sufferers will not experience any pain until a bone is broken. The condition is treated with medications that strengthen the bones. Prior to osteoporosis, a person may develop osteopenia, this is when a patient has a lower than average bone density for their age.
- Osteocalcin: This condition is similar to rickets which is a childhood disorder that causes bone deformities, weak bones, poor growth and bone pain. The adult version of this condition is osteomalacia which is the result of a lack of calcium and vitamin D. This condition is prevented by consuming a diet high in calcium and vitamin D, you can also take vitamin D and calcium supplements.
What are the Supplements and Diet For Healthy Joints?
Garlic: Garlic has got many health benefits, studies have found that it contains anti-inflammatory properties and can help improve the symptoms associated with arthritis. Researchers who analyzed the diets of 1,082 twins discovered that participants who consumed more garlic in their diets were less likely to get osteoarthritis.
Ginger: As well as adding a delicious flavor to soups, teas and other dishes, ginger provides relief from arthritis. In a 2001 study, 261 patients suffering from osteoarthritis of the knee were examined. Sixty-three percent of the participants who ate ginger during a six-week period experienced substantial relief from knee pain.
Broccoli: Broccoli is linked to reduced inflammation, in a study that evaluated the diets of 1,005 women, it was discovered that those who consumed a diet high in cruciferous vegetables such as broccoli experienced decreased levels of inflammatory markers. Broccoli also contains sulforaphane, which is a compound the blocks the production of cells related to the development of rheumatoid arthritis.
Walnuts: Walnuts are packed with anti-inflammatory compounds, one study found that they eating walnuts helped to drastically reduce inflammatory markers. They are also high in omega 3 fatty acids which help to reduce the symptoms associated with arthritis.
Berries: Berries are high in antioxidants, minerals and vitamins that assist in reducing inflammation in the body. A study of 38,176 women found that participants who consumed at least two portions of berries per week were 14% less likely to have high inflammatory markers. Additionally, berries are high in rutin and quercetin which block the process of inflammation associated with arthritis.
Fatty Fish: Fatty fish such as mackerel, sardines and salmon contain omega 3 fatty acids which contain powerful anti-inflammatory compounds. One study found that 33 participants who ate a diet of lean fish, lean meat or fatty fish four times per week for eight weeks had lower levels of inflammation.
An evaluation of 17 studies discovered that taking omega-3 fatty acid supplements reduced morning stiffness, joint pain intensity and the need for pain medication for those suffering from rheumatoid arthritis.
Spinach: Leafy green vegetables such as spinach are high in anti-inflammatory compounds. Spinach is also high in antioxidants which help to relieve inflammation. It is especially rich in kaempferol which reduces the inflammation related to rheumatoid arthritis. Several studies have also found that spinach helps to stop the progression of osteoarthritis.
Supplements: You can also take supplements to alleviate joint pain. Glucosamine Chondroitin MSM is a powerful supplement packed with ingredients to sustain optimal bone health. You do not need a prescription for these supplements, you can purchase them here.