68% of the Spanish population between the ages of 35 and 65 have had joint pain in recent years. Among men and women, it is women who tend to suffer this type of pain, 73%. The most common joint pain is in the knees, with 52%, followed by the spine (suffered by 4 in 10 of spanish population) and the hands, with 37% in the case of women over 50 years of age.
What is joint pain?
Joint pain is discomfort in one of the joints. Sometimes the joint becomes inflamed, which is a symptom of many problems, such as a virus. The most common cause of this type of pain is arthritis.
How to distinguish between muscle and joint pain
Muscle pain is often closely related to muscle strain, overuse, or injury from exercise or physical exertion. Muscle pain tends to involve specific muscles, starting during or just after activity.
Joint pain is discomfort in a joint. The most common cause of this type of pain is arthritis. There are more than 100 types of arthritis.
What can cause it?
- Autoimmune diseases, such as rheumatoid arthritis and lupus
- Infections caused by a virus
- Injury, such as a fracture
- Crystals in the joint (gout), especially in the big toe
- Tendinitis
- Unusual strain or overload (muscle strain or sprain)
- Bursitis
Foods that help reduce this problem
Joint inflammation is often a common problem in society and with the help of a good diet and certain ingredients, we can help reduce this pain or even prevent it. Some of these foods are:
- Omega 3 fatty acids: Fish such as salmon, trout, tuna, are known as good anti-inflammatories. They reduce inflammatory substances in the body and decrease pain and inflammation in the joints.
- Fruits and vegetables: especially those that are rich in antioxidants and help reduce joint inflammation, such as broccoli, spinach, grapes, cherries, etc. They have substances that help repair damaged tissue in the joints.
- Nuts: Almonds, walnuts and chia seeds are rich in omega 3. They help reduce inflammation and joint pain, as well as maintain good cardiovascular health.
- Olive oil: Olive oil is a nutrient rich in monounsaturated fatty acids and antioxidants that helps reduce inflammation in the body. In addition, olive oil is rich in vitamin E, essential for joint health.
- Turmeric: A spice known for its anti-inflammatory and antioxidant properties. The active ingredient is curcumin, which reduces the body’s production of inflammatory substances and helps relieve pain and inflammation in the joints. You can take it as a spice or in supplement form.
What supplements can I take to relieve joint pain?
Natural vs. Chemical Supplements
There is the option of natural supplementation or the chemical option. When we talk about natural supplementation , we are referring to ingredients that we find in our regular diet or food supplements, which are created from ingredients from natural sources, whether herbs, plants or foods. They are less processed and contain fewer artificial additives.
At Vitae we care about your health and that is why we try to offer the best of ourselves, providing valuable ideas for everyday life. Below, we bring you one of our suggestions to improve that joint pain:
Vitalivio is a combination of bioactive collagen peptides, N-Acetylcysteine, hyaluronic acid and Coenzyme Q10 with high antioxidant power, recovery and repair of connective tissues such as cartilage, tendons and ligaments, protecting the joints. It helps protect against muscle, tendon and ligament discomfort.
FlexiVita Pro is a food supplement based on glucosamine sulphate, chondroitin sulphate, MSM, bamboo, turmeric, black pepper extract, manganese and zinc, which helps maintain joints, cartilage and tendons in good condition.
On the other hand, chemical supplementation can bring with it many drawbacks. One of them is the number of side effects that can occur, for example, kidney problems. Chemical supplements can be contaminated or can vary in quality depending on the manufacturer. Excessive or prolonged use of this type of supplementation can lead to a dependency on them, which can interfere with the body’s ability to obtain nutrients from natural sources.
In conclusion, natural food will provide us with everything we need without having to buy jars to achieve that goal.
Recommended exercises to relieve joint pain
When you have joint pain, exercise can be very beneficial for your body. When your joints are tense, stiff or even painful, taking a short walk or swimming can help loosen the tension and relieve the pain. Bones need strong muscles to support them. Not getting enough exercise causes the muscles to weaken and therefore , puts strain on the joints. Why is exercise beneficial for our body?
- Strengthens the muscles surrounding the joints
- Maintains bone health
- Increases energy level
- Improves sleep quality
- Improves weight control
- Improves balance
- Improves mood
The best activities to improve our joints:
- Water activities: Swimming has many benefits for reducing joint pain. It is a low-impact exercise that allows for controlled, slow, and safe movement. It improves blood circulation and reduces stiffness in the legs, buttocks, and upper body.
- Tai Chi: This is a discipline that consists of changing posture through slow, controlled movements that do not overload or strain the main joints. It increases the absorption of synovial fluid in the joint cartilage and decreases the risk of premature wear. It increases flexibility and balance.
- Yoga: It combines a series of postures that reduce stiffness and circulatory problems. It also helps you gain more flexibility. It is a very good option to combat excess weight and loss of muscle tone. It increases resistance in the joints and promotes mobility.
- Walking: This is a good alternative to reactivate circulation, improve mobility and stimulate the use of synovial fluid. It is also important to remember to wear good footwear to ensure good cushioning.
- Cycling: combats excess weight and increases blood flow from the lower limbs to the heart. It also strengthens muscles and increases endurance in the legs.
In conclusion, to be able to lead a life in the best possible way, you will only need to exercise during the week, at least 30 minutes a day, eat a balanced and varied diet, rest well and stay well hydrated. In short, try to lead a life as healthy as possible.
