What promotes good gliding

Just as door hinges need to be lubricated to prevent squeaking, joints need sufficient lubricant to glide smoothly against each other. As the cartilage is not connected to the bloodstream, the synovial fluid also supplies it with nutrients. Under load, the cartilage is squeezed out like a sponge, and when the load is removed, it absorbs nutrient-rich synovial fluid. Regular alternation between loading and unloading and a sufficient supply of joint-active nutrients therefore keep the cartilage healthy. The essential substances for cartilage and joints include glucosamine, chondroitin sulphate, hyaluronic acid and collagen. Glucosamine is an amino sugar contained in large compounds such as proteoglycans and, like chondroitin sulphate, is an important component of cartilage. Hyaluronic acid is a long-chain molecule with a high water absorption capacity, which increases the viscosity of the synovial fluid. As a structural protein, the fibre molecule collagen strengthens cartilage, bones and joints.

Permanent overloading, for example due to being overweight, obese, heavy physical labour or intensive competitive sport, can lead to joint problems. Incorrect training, especially for untrained people, as well as misaligned limbs and poor posture also put strain on the joints. A diet based on simple carbohydrates such as white flour products or sugary foods and saturated fatty acids which include numerous additives, alcohol and coffee can exacerbate inflammatory processes in the joints, as can a lack of exercise and smoking. Old injuries and a genetic disposition can also lead to joint problems. Many women suffer from joint pain during the menopause. Age-related wear and tear should also not be ignored.

Inflammatory processes in the joint can affect the composition of the synovial fluid. The cartilage is less well supplied. The cartilage surface becomes rougher and small pieces of cartilage can flake off and further fuel the inflammation. Possible consequence: load-dependent pain. If patients now move less, less lubricating fluid reaches the cartilage. This increases the wear and tear and the pain, and a vicious circle is set in motion in which the cartilage is progressively broken down. After the age of 60, around half of women and a third of men are affected by osteoarthritis, although the first signs of wear and tear can appear before the age of 40.

Patients can improve their joint health by adapting their lifestyle and eating a healthy diet. This even helps when the joints are already causing problems. To combat inflammation and relieve joint pain, they mainly choose foods that have an anti-inflammatory effect. These include foods that are rich in antioxidants, such as vegetables and fruit, as well as vegetable oils containing omega-3 fatty acids and oily sea fish. Instead, animal-based foods such as meat or white flour products are rarely included in the diet. If patients consistently change their diet, they often also lose weight. This is also good for the joints.

It is often difficult to cover the need for cartilage building blocks and micronutrients through food alone. In such cases, the PTA can suggest suitable dietary supplements. In her recommendations, she pays particular attention to micronutrients such as vitamins C and E, copper, manganese, zinc and selenium, calcium, vitamin D and vitamin K as well as glucosamine, chondroitin sulphate, hyaluronic acid and collagen.

Vitamin C plays a central role in the formation of collagen, which forms the basis of cartilage. The vitamin therefore contributes to the normal function of cartilage and bones. The main sources of vitamin C are fruit, such as citrus fruits, and fresh vegetables.

Food supplements containing hyaluronic acid are also advertised as products containing collagen or glucosamine and chondroitin sulphate to support joint function. However, unlike pharmaceutical companies, manufacturers do not have to prove the effectiveness of their products in clinical studies. In the case of hyaluronic acid, despite a few small successful studies, there is still insufficient evidence that internal use helps with joint problems.

Moderate physical activity promotes the production of synovial fluid and therefore joint health. Sporting activities are still possible even if patients are already suffering from symptoms, but should then be adapted to individual capabilities. After a period of rest, those affected should start again slowly and avoid overloading. Sports that are easy on the joints, such as swimming, cycling or water aerobics, are suitable. However, people with joint problems are better off avoiding activities with quick changes of direction or abrupt stops that put a lot of strain on the knees.

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