How to take care of your joints
Pain in knees, fingers, hands etc… but what is osteoarthritis?

Osteoarthritis is a joint disease that causes chronic pain due to cartilage deterioration.  Between 1940 and 1976, there was a 16% increase in cases of osteoarthritis on skeletons.  Additionally, over the past 50 years, knee osteoarthritis has more than doubled among people of the same age and weight.  It is also important to note that there was no osteoarthritis before the age of 30, but now this is seen in industrialized countries.  Why is this happening?
In France, 10 million people suffer from osteoarthritis and the number of patients treated has increased by 54% in 10 years.  As we age, the cartilage becomes less resistant to attacks and the tissues have more difficulty renewing themselves.  The cartilage that covers the ends of bones cracks, thins and eventually disappears.  However, this cartilage is normally present to cushion shock and allow bones to slide smoothly during movement.
How does it work to act better?

In osteoarthritis, cartilage cells become overactive and enter a vicious, destructive cycle.  Inflammation is a key factor that can damage these fragile cells.  When these cells are too stressed, they cannot produce enough new cartilage to compensate for the losses.  This leads to the formation of lesions.  The longer the inflammation persists, the worse the osteoarthritis becomes.  It is therefore essential to take care of your joints to prevent or slow the progression of this disease.  In this article, we will give you some tips for taking care of your joints and preserving their health.
Factors that weaken joints?

Injuries and surgical interventions of the joint (fracture, dislocation, sprain…) Athletes often face these problems, as well as repetitive positions and poor postures (for example, wrist or elbow on the mouse and the computer keyboard).

Overweight and obesity.

Genetic predisposition.

Lack of physical activity.

Diabetes and cardiovascular disease.
How to cure it ?

You may be wondering how to take care of your joints?  Well, the answer lies in our diet.  Indeed, an intelligent and adapted diet can play an essential role in the preservation of our joints.  To do this, it is essential to consume natural and varied foods in order to provide them with all the nutrients they need.

A balanced diet is therefore the first step in taking care of your joints.  It is important to favor the most natural foods possible, such as fresh fruits and vegetables, whole grains, legumes and lean protein sources such as fish or tofu.  These foods are rich in vitamins, minerals and antioxidants that contribute to joint health.

In addition to a healthy diet, it is also advisable to maintain a healthy weight.  This is because excess weight can put extra pressure on joints, which can lead to long-term problems.  It is therefore important to maintain a balance between a balanced diet and regular physical activity in order to preserve the health of our joints.

Finally, it is recommended to avoid certain foods that can be harmful to our joints.  Processed foods high in added sugars and saturated fats can promote inflammation in the body, which can make joint problems worse.  It is therefore preferable to limit the consumption of these foods and opt for healthier alternatives.

In conclusion, taking care of your joints requires an intelligent and balanced diet.  By favoring natural, diverse and nutrient-rich foods, while maintaining a healthy weight and avoiding harmful foods, you will give your joints the best chance of staying healthy.  Do not hesitate to consult a naturopathy professional to obtain personalized advice tailored to your needs.
Primary objective, reduced inflammation.  Yes but how ?

Our friends omega-3 fatty acids, which are found in particular in seeds, nuts such as almonds and walnuts (in solid or oil form), as well as in small fatty fish such as sardines. , herrings and anchovies.
Foods rich in sulforaphane, such as all cruciferous vegetables (cabbage, broccoli, etc.).  It is best to eat them raw or steamed, or cooked slowly and gently while retaining their crunch.  Red cabbage is particularly rich in sulforaphane.
Fresh seasonal vegetables and fruits, including red berries (blackcurrant, blueberry, etc.), artichokes, spinach, tomatoes, raw celery and endives.  These are the ones that contain the most antioxidants.
Plant proteins that contain pro-inflammatory omega-6, such as lentils, dried beans, chickpeas and split peas.  It is recommended to combine them with cereals such as rice, quinoa, buckwheat and millet.
The preferred herbs and spices are ginger and turmeric, but all other spices are also rich in antioxidants.
Bone broth is rich in nutrients that stimulate the rebuilding of cartilage (collagen, sulfate, chondroitin, glucosamine, calcium, silicon).
What should be prohibited?

Cow’s milk products
Processed foods (white bread, white pasta, white rice, white sugar, etc.)
Processed foods (which contain a lot of acid-forming ingredients that increase inflammation)
Avoid eating wheat, rye, oats, spelt, kamut;  rather prefer millet, buckwheat, fonio, rice
Choose red wine rather than white wine and champagne.
Interesting additions
How to take care of your joints

Taking care of your joints is essential to maintaining their health and preventing joint problems.  There are several natural and effective methods to achieve this.

Vitamin D plays an important role in joint health.  It promotes the absorption of calcium, which contributes to the strength of bones and cartilage.  Regular exposure to sunlight is an excellent source of vitamin D.

Chondroitin is a substance that protects cartilage and the synovial membrane.  It acts by maintaining the hydration of the cartilage, which helps absorb shock and prevent premature wear.  Glucosamine, for its part, stabilizes the process of cartilage degradation, thus promoting its regeneration.

Harpagophytum, also known as « devil’s claw », is a plant with anti-inflammatory and analgesic properties.  It can help relieve joint pain related to osteoarthritis or inflammation.

In addition to these elements, it is important to adopt a balanced and varied diet to provide our body with the nutrients essential for joint health.  Foods rich in omega-3, such as fatty fish (salmon, mackerel) or nuts, can help reduce inflammation.  In addition, maintaining a healthy weight helps relieve stress on the joints, particularly those of the knees and hips.

In conclusion, taking care of your joints requires a comprehensive approach that combines a balanced diet, the intake of certain specific nutrients such as vitamin D, chondroitin and glucosamine, as well as the use of plants with anti-inflammatory properties such as harpagophytum.  Do not hesitate to consult a naturopath or health professional for personalized advice on how to take care of your joints.
The sport

Sport is an essential part of treatment, but not all sports have the same impact on the joints.  Depending on the practice, the stresses on the joints can be low, moderate or high.  But how to choose?

For low stress on the joints, you can opt for activities such as cycling, swimming, water sports, walking, hiking, golf, Tai chi, yoga or even Qi gong.

If you want moderate stress on your joints, activities like rowing, climbing, horse riding, jogging, brisk walking, ice skating and board sports, table tennis, sailing or still doubles tennis are recommended.

On the other hand, if you are looking for a high level of stress on your joints, you can turn to all team sports with a ball, single racket sports, combat sports or even running.

It is important to choose an activity that suits your body and your abilities.  If you have pre-existing joint problems or experience pain during exercise, it is always best to consult a healthcare professional before starting any new physical activity.  Take care of your joints and adapt your sports practice accordingly!