Regular nutrition is a key to the prevention of almost all the problems with our joints, but it is also important for the regeneration of cartilage in the knees, hips and spine.
Maintaining the optimal body weight with well-balanced ingredients, as well as avoiding the great physical stress throughout the day is proved to decrease the risks of excessive wear-out and potential damage of the cartilage.
- SYMPTOMS OF DAMAGE OF THE CARTILAGE
The cartilage is a type of connecting tissue, which enters the composition of many structures in the human body. It’s in the chest, nose, bronchi, ears and it also encloses the curves of the spinal whorls, elbows, knees and hips. It’s less elastic than muscles, but it isn’t as tough as bones.
Its basic function is to enable movement of the joints, preventing the bones to rub from one another, because then damage appears.
It’s especially important to preserve it from injuries, especially when it comes to the knee cartilage. Since it’s the biggest joint in the human body, it’s necessary to be careful that the meniscus or cartilage is healthy from the inside and outside and also be smooth so that the knee is movable and functional.
Still, different factors can cause damage – aging of the organism and illnesses like for example osteoarthritis, which mostly affects the shoulder joints, neck (it makes it difficult to move the head and causes dizziness), hips, knees, hand and feet joints.
The symptoms which point on a decreased quality of the structure of the cartilage or even its complete disappearance is pain during movement, as well as swelling and muscle tension. Besides degenerative changes, the cause for cartilage wear-out and damage can also be some other factors – mechanic injuries during a hit, excessive physical activity, carrying something heavy, as well as obesity.
- HOW TO REGENERATE THE KNEE AND HIP CARTILAGE?
Some recent researches have shown that the consumption of ingredients rich in the amino acid lysine is extremely helpful because it participates in the regeneration of collagen which is a composite part of our cartilage. Considering the fact that it isn’t being synthesized in our organism, it’s necessary to take it through food – the optimal quantity is 12 mg for each kilogram of our body mass.
This substance can be found in ingredients like pulse, cod, red meat, eggs, soy products, yoghurt, cheese, dry fruit, beans etc.
Besides for lysine, also a very important substance is chondroitin which participates in the prevention of our cartilage and is also very important for the natural regeneration of the cartilage in our knees, hips and all the other joints.
Chondroitin absorbs the water in the connecting tissue, which preserves the elasticity and flexibility of the cartilage. Besides, it can also block numerous enzymes, which decompose it but also help to build a new one.
The optimal quantity of this substance is from 1.000 to 1.200 mg a day and it can be obtained from shark cartilage, as well as pig and cow cartilage. Besides, chondroitin is often combined with Glucosamine, which stimulates better flexibility and movability of the joints and is also very important for the natural renewal of the cartilage. It can be obtained from chitin, which is a composite part of shell of sea crabs, crustaceans, lobsters etc.
- WHICH FOOD IS RECOMMENDED FOR A HEALTHY CARTILAGE?
Food based on ingredients rich in vitamins is very significant for the regular formation and renewal of the knee cartilage. The greatest part of it becomes a bone in time, so it’s necessary to take vitamins in order to continue its durability and flexibility.
Ingredients rich in vitamin C to renew the hip and knee cartilage
Our body needs this vitamin because it stimulates the production of collagen – a key in the building of healthy ligaments and tendons.
The optimal daily amount is 75 mg and an excellent source for it are citruses, oranges, tangerines, grapes, blackberries, as well as their juices.
Vitamin C can be also found in onion, paprika, potato, lettuce, etc. The nutrition based on these fruits and vegetables can also decrease the risk of the appearance of gout which appears with the accumulation of uric acid in the joints. It’s also recommended that patients take vitamin D.
Vitamin D for the bones, joints and cartilage
A study released in 2009, published like “Arthritis and rheumatism” confirms that the exposure to sunlight and vitamin D have had a direct effect to a better movability of the patients’ joints which have been tested then.
The results of this study have shown that it’s necessary to intake enough quantities of vitamin D in the organism to prevent the appearance of osteoarthritis. Besides in sunlight, it can be also found in milk, bread, cereals, as well as fatty fish like salmon, but also herrings and oysters.
Ingredients rich in vitamin A stimulating the renewal of hip and knee cartilage.
- NATURAL REMEDY FOR CARTILAGE RENEWAL – GELATIN
It’s added on many salads and desserts and besides the fact it’s very simple to be prepared, it also has one advantage – it’s an excellent natural remedy for the renewal of knee, hip and other joint cartilage. Namely, researches have shown that the consumption of this ingredient can be of significant help for the regeneration of cartilage because it has a similar chemical structure. A damaged and worn-out cartilage can cause great problems and disturb the quality of our lives – so take gelatin for your cartilage every day, because besides the fact that it will move your joints, it will also participate in their regeneration.
Dosage of gelatin
The optimal quantity is 10 grams a day and the unpleasant symptoms of osteoarthritis can be prevented by regular consumption. It’s very rich in proteins, it has got 10 essential amino-acids, among which proline and hydroxiproline which improve the regeneration of muscle tissues.
Another advantage is that gelatin doesn’t have fats or cholesterol, which isn’t the case with most ingredients rich in proteins. Besides, it’s very rich in collagen, the substance which participates in the building of tissues, bones, tendons, ligaments and cartilage whose quantities are usually decreased as we get older.