Dietary supplements for the health of bones and joints in women

Dietary supplements for the health of bones and joints in women: Detailed leadership

Section 1: Anatomy and physiology of the bones and joints of a woman

1. Bone structure: A bone is a living fabric consisting of organic matrix (collagen) and minerals (mainly calcium and phosphate). Collagen provides flexibility, and minerals — strength. The main types of bone tissue cells:

   • Ostoroblasts: build a new bone.
   • Osteocytes: support bone tissue.
   • Osteoclasts: destroy the old bone in the process of remodeling.
   • Bone tissue is divided into cortical (compact) and trabecular (spongy). The cortical bone forms the outer shell, and the trabecular bone — the internal structure, especially in the vertebrae and ends of long bones.

2. Joint structure: The joint is a connection place of two or more bones. The main components of the joint:

   • Cartilage: smooth fabric covering the ends of the bones, providing sliding and cushioning.
   • The synovial shell: lifes the joint capsule and produces a synovial fluid.
   • Synovial liquid: lubricates the joint and nourishes cartilage.
   • Blues: connect the bones among themselves, ensuring the stability of the joint.
   • Tendons: combine muscles with bones, allowing you to move the joint.
   • Meniski (in the knee joint): cartilage structures that play the role of shock absorbers and stabilizers.

3. Hormonal factors: Estrogen plays a key role in maintaining bone health in women. It contributes to the activity of osteoblasts and slows down the activity of osteoclasts. A decrease in estrogen levels during menopause leads to accelerated bone loss and increased risk of osteoporosis. Other hormones, such as calcitonin, parathyroid hormone (PTH) and vitamin D, also participate in the regulation of calcium metabolism and health of bones.

4. Age changes: With age, a natural decrease in bone mass and deterioration of the condition of the joints occurs. The cartilage becomes thinner and loses elasticity, the synovial fluid is produced less, the ligaments become less durable. This can lead to the development of osteoarthritis, osteoporosis and other diseases of bones and joints.

5. Differences between men and women: Women have less bone mass than men, and are more at risk of osteoporosis, especially after menopause. Women also often suffer from autoimmune diseases that affect joints, such as rheumatoid arthritis.

Section 2: common diseases of bones and joints in women

1. Osteoporosis: The disease characterized by a decrease in bone mass and the deterioration of the microarchitecture of bone tissue, which leads to increased fragility of bones and risk of fractures. Risk factors:

   • Menopause
   • Heredity
   • Insufficient consumption of calcium and vitamin D
   • Smoking
   • Alcohol abuse
   • Low physical activity
   • Taking some drugs (for example, glucocorticoids)
   • Some diseases (for example, rheumatoid arthritis, celiacia)
   • Early menopause (up to 45 years)
   • Ovarian removal to menopause

2. Osteoarthritis (osteoarthritis): Degenerative joint disease, characterized by the destruction of cartilage. Symptoms: pain, stiffness, limitation of mobility. Risk factors:

   • Age
   • Heredity
   • Overweight
   • Joint injuries
   • Repeated movements
   • Diseases that affect joints (for example, rheumatoid arthritis)
   • Joint deformations (for example, valgus deformation of the foot)

3. Rheumatoid arthritis: Autoimmune disease affecting joints and other organs. Symptoms: pain, edema, stiffness, fatigue. It is more common in women. Leads to inflammation of the synovial shell, which can lead to the destruction of cartilage and bones.

4. System red lupus (SLE): Autoimmune disease that affects various organs and systems, including joints. Symptoms: joint pain, fatigue, skin rashes. It is much more common in women.

5. Fibromyalgia: A chronic disease characterized by common pain in muscles and joints, fatigue and sleep disturbances. It is more common in women. The reason is unknown, but it is believed that a violation of the processing of pain signals in the brain plays a role.

6. Bursit: Inflammation of the synovial bag (Bursa), which is located between bones, tendons and muscles, providing sliding. Symptoms: pain, edema, limitation of mobility. Often occurs in the shoulder, thigh or knee.

7. Tendinitis: Inflammation of the tendon. Symptoms: pain, edema, limitation of mobility. Often occurs in the shoulder, elbow, wrist or knee.

8. Channel channel syndrome: The condition in which the middle nerve passing through the carpal canal is compressed. Symptoms: pain, numbness, tingling in the fingers. It is more common in women.

Section 3: Risk factors for the health of bones and joints in women

1. Age: With age, the bone mass decreases, and the cartilage is thinner.
2. Floor: Women have less bone mass than men, and are more at risk of osteoporosis.
3. Genetics: Heredity plays an important role in determining the risk of the development of osteoporosis and osteoarthritis.
4. Breed: In women, Caucasian and Asian rash of osteoporosis is higher than in women of African origin.
5. Hormonal status: A decrease in estrogen levels during menopause leads to an accelerated loss of bone mass.
6. Nutrition: Insufficient consumption of calcium, vitamin D and other nutrients necessary for the health of bones and joints increases the risk of developing diseases.
7. Weight: Excessive weight increases the load on the joints, especially the knee and hip, which can lead to the development of osteoarthritis. Insufficient weight can also increase the risk of osteoporosis.
8. Physical activity: Low physical activity helps to reduce bone mass and weaken the muscles supporting the joints.
9. Smoking: Smoking worsens the blood supply to bones and joints and reduces estrogen levels.
10. Alcohol abuse: Alcohol abuse reduces bone mass and increases the risk of fractures.
11. Taking some drugs: Glucocorticoids, some anticonvulsant drugs and proton pump inhibitors can increase the risk of osteoporosis.
12. Some diseases: Rheumatoid arthritis, systemic lupus erythematosus, celiac disease and other diseases can affect bones and joints.
13. Ovary operations: Removing ovaries to menopause leads to a sharp decrease in estrogen levels and an increase in the risk of osteoporosis.
14. Anorexia and bulimia: Disorders of food behavior can lead to a deficiency of nutrients and a decrease in bone mass.
15. Long immobilization: A long stay in a motionless state (for example, after an injury or operation) leads to a decrease in bone mass.

Section 4: The role of dietary supplements in maintaining the health of bones and joints in women

Bades (biologically active additives) can play an auxiliary role in maintaining the health of bones and joints in women, especially in combination with a healthy lifestyle, including proper nutrition and sufficient physical activity. It is important to note that dietary supplements are not replacing drugs and cannot cure bones and joint diseases. Before taking dietary supplements, you need to consult a doctor.

1. Calcium: Calcium is the main mineral necessary for the formation and maintenance of bone tissue. The recommended daily dose of calcium for women is 1000 mg to 50 years and 1200 mg after 50 years. Calcium sources:

   • Calcium carbonate: contains a high percentage of calcium, but is better absorbed when eating.
   • Calcium citrate: is well absorbed regardless of food intake, which makes it preferable for people with low acidity of the stomach.
   • Calcium gluconate, calcium lactate: contain less calcium than carbonate and citrate. Side effects of calcium intake: constipation, bloating, increasing the risk of kidney stones.

2. Vitamin D: Vitamin D is necessary for the absorption of calcium in the intestines and maintaining bone health. The recommended daily dose of vitamin D for women is 600 IU up to 70 years and 800 IU after 70 years. Vitamin D is produced in the skin under the influence of sunlight. Sources of vitamin D:

   • Vitamin D3 (cholecalciferol): more effectively increases vitamin D levels in the blood than vitamin D2.
   • Vitamin D2 (ergocalciferol): contained in some plant products. Side effects of taking vitamin D: nausea, vomiting, weakness, increased blood calcium levels.

3. Vitamin K2: Vitamin K2 helps to transfer calcium from blood to the bone and prevents its deposition in soft tissues. There are two main forms of vitamin K2:

   • MK-4 (Menakhinon-4): It is quickly absorbed, but is quickly excreted from the body.
   • MK-7 (Menakhinon-7): it is more slowly absorbed, but remains longer in the body, providing a more stable level of vitamin K2 in the blood. Vitamin K2 is contained in fermented products, such as NATTO.

4. Magnesium: Magnesium is necessary for the formation of bone tissue and the regulation of calcium metabolism. The lack of magnesium can lead to a decrease in bone mass and an increased risk of osteoporosis. Sources of magnesium:

   • Magnesium oxide: contains a high percentage of magnesium, but is poorly absorbed.
   • Magnesium citrate: well absorbed.
   • Magnesium glycinate: it is well absorbed and less causes stomach disorder. Side effects of magnesium intake: diarrhea.

5. Chondroitin and glucosamine: Chondroitin and glucosamine are components of cartilage. It is believed that they can help restore cartilage and reduce pain in osteoarthritis. However, the results of studies on the effectiveness of chondroitin and glucosamine are contradictory.

6. Collagen: Collagen is the main protein of connective tissue, including cartilage, bones and ligaments. Reception of collagen additives can help improve the condition of the skin, hair, nails, as well as joints. There are several types of collagen:

   • Type I collagen: contained in the skin, bones, tendons and ligaments.
   • Type II collagen: the main component of cartilage.
   • Type III collagen: contained in the skin, muscles and blood vessels.

7. Hyaluronic acid: Hyaluronic acid is a component of synovial fluid that provides the lubrication of the joints. Reception of hyaluronic acid additives can help reduce pain and improve mobility with osteoarthritis.

8. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce pain and inflammation in the joints with rheumatoid arthritis.

9. Brown: Bor can affect the metabolism of calcium, magnesium and vitamin D, which can help improve bone health.

10. Silicon: Silicon is necessary for the formation of collagen and bone tissue.

11. Strontium: Strontium can stimulate the formation of bone tissue and slow down its destruction. However, the use of strontium requires caution and control by the doctor, as it can cause side effects.

12. Curcumin: Kurkumin, the active component of turmeric, has anti -inflammatory properties and can help reduce pain and inflammation in the joints.

13. SAM-e (S-adenosylmetionin): SAM-E is a substance that is naturally produced in the body. It can help with osteoarthritis, reducing pain and improving the function of the joints.

14. MSM (methylsulfonylmetane): MSM is an organic connection of sulfur, which can have anti -inflammatory properties and help reduce joint pain.

Section 5: Recommendations for the choice and use of dietary supplements

1. Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to make sure their safety and the absence of contraindications. The doctor will also help to choose the optimal dosage and reception scheme.

2. The choice of quality products: Choose dietary supplements from well -known and reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and laboratory tests.

3. Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary ingredients in sufficient quantities. Avoid products containing artificial dyes, flavors and preservatives.

4. Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dose without consulting a doctor.

5. Interaction with drugs: Some dietary supplements can interact with drugs. Tell the doctor about all the medicines that you take to avoid unwanted interactions.

6. Individual tolerance: Start taking dose with a small dose and gradually increase it to check individual tolerance. When any side effects appear, stop taking and consult a doctor.

7. Duration of admission: The effect of taking dietary supplements may not be noticeable immediately. To achieve sustainable results, it is necessary to take dietary supplements with courses, lasting several months.

8. Storage: Keep dietary supplements in accordance with the instructions, in dry, cool and inaccessible place for children.

9. Accounting for related diseases: In the presence of concomitant diseases, such as diseases of the kidneys, liver or cardiovascular system, it is necessary to observe special caution when taking dietary supplements and be sure to consult a doctor.

10. A combination with other treatment methods: Bades should be considered as an addition to the main treatment, and not as its replacement. They can be useful in combination with physiotherapy, physiotherapy exercises, massage and other treatment methods.

Section 6: Other measures to maintain the health of bones and joints in women

1. Proper nutrition: Use a sufficient amount of calcium, vitamin D, vitamin K2, magnesium, protein and other nutrients necessary for the health of bones and joints. Include dairy products, fish, eggs, green leafy vegetables, nuts and seeds in your diet.

2. Physical activity: Regular physical exercises, especially the exercises with weights, contribute to strengthening bones and muscles that support joints. It is recommended to engage in at least 30 minutes a day, 5 days a week. Suitable types of physical activity: walking, running, swimming, dancing, yoga, Pilates.

3. Maintaining a healthy weight: Excessive weight increases the load on the joints, especially the knee and hip, which can lead to the development of osteoarthritis. Strive to maintain a healthy weight with proper nutrition and physical activity.

4. Refusal of smoking and abuse of alcohol: Smoking worsens the blood supply to bones and joints and reduces estrogen levels. Alcohol abuse reduces bone mass and increases the risk of fractures.

5. Prevention of falls: The falls are the main cause of fractures in the elderly. Take measures to prevent falls, such as wearing comfortable shoes, the use of cane or walkers, ensuring good lighting in the house and eliminating obstacles on the floor.

6. Timely treatment of diseases: Some diseases, such as rheumatoid arthritis, systemic lupus erythematosus and celiac disease, can affect bones and joints. Timely treatment of these diseases will help prevent or slow down the progression of damage to bones and joints.

7. Regular medical examinations: Regular medical examinations, including bone density (densitometry), will help detect osteoporosis at an early stage and begin timely treatment.

8. Ergonomics: Follow the rules of ergonomics at the workplace and in everyday life to reduce the load on the joints. Use proper posture, lift severity correctly, take breaks when performing repeated movements.

9. Stress management: Chronic stress can aggravate joint pain and reduce treatment effectiveness. Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with close people.

10. Full dream: A sufficient sleep is necessary for the restoration and regeneration of fabrics, including bones and joints. Strive to sleep at least 7-8 hours a day.

11. Joint protection: Avoid injuries and joints. Use protective devices, such as knatwinds or so -bunks, when playing sports or performing work related to the risk of injuries.

12. Thermal procedures: Thermal procedures, such as warm baths or compresses, can help reduce pain and stiffness in the joints.

13. Massage: Massage can help improve blood circulation in the tissues, reduce pain and stiffness in the joints.

14. Iglowerie (acupuncture): Acupuncture can help reduce pain and improve the function of the joints with osteoarthritis.

Section 7: Conclusion

Maintaining the health of bones and joints is an important task for women at any age. Proper nutrition, sufficient physical activity, rejection of bad habits and timely treatment of diseases will help maintain the health of bones and joints for many years. Bades can play an auxiliary role in this process, but their reception must be coordinated with a doctor. It is important to remember that an integrated approach, including a change in lifestyle and medical care, is the most effective way to maintain bones and joints.