The best foods and supplements to protect your joints from age-related degeneration

As the body ages, joints tend to be less flexible, full range of movement more difficult and pain and stiffness more noticeable. However there is good news!! There are many varied nutritional strategies one can employ to offset the decline in mobility and enhance recovery from different injuries.

There are a number of possible causes of joint pain and stiffness which can be difficult to obtain the correct diagnosis. Generally speaking there are a number of well recognised causes.

Acute injuries come on suddenly and the usual cause is some kind of trauma. Examples include:

• ligaments torn or damaged by unusual or excessive movement of the joint
• impact injuries, where one or more of the joint structures is damaged by an external blow
• protruding/prolapsed intervertebral disc, where unusual intervertebral forces lead to the deformation of the disc, allowing it to come into close proximity with nerves.

Chronic injuries tend to come on very gradually, which makes them more difficult to diagnose and harder to treat them. Examples include:

• overuse injuries, where the training volume over a long period of time exceeds the capacity of the joints involved to carry out sufficient repair and recovery.
• Muscle imbalance injuries, where the joint fails to operate through its full range of movement because of unequal or unbalanced muscular forces acting on the joint, or (particularly the case of the spine) inadequate stabilisation of the joint(s) by the deep postural muscles.

Degenerative conditions are associated with longer-term, less easily reversible functioning of the joints and are much more common in older athletes. Acute and chronic injuries are known to increase the risk of long-term degeneration, but simple ageing factors also come into play. These conditions include:

• arthritic-type wear and tear, where the articular cartilage becomes worn, leading to narrowed joint spaces, which is sometimes referred to as osteoarthritis.
• rheumatoid arthritis, an inflammatory condition of the joints caused by an auto-immune reaction.
• low synovial fluid secretions, leading to reduced lubrication in the joint capsule.

Common to all these factors is the process of inflammation which although part of the normal healing process, can actually impede this process when it becomes chronic. In recent years research has indicated that the role of good nutrition can play a significant role, both in promoting recovery from acute and chronic injuries and combating degenerative and inflammatory joint conditions.

As with all athletes, it is important for older regular exercisers looking to maximise joint health to consume a whole, natural and unprocessed diet, rich in fruit, vegetables, complex carbohydrates (such as whole grains, starchy vegetables, beans, peas and lentils) and high quality low fat sources of protein, keeping processed refined fatty and sugary foods to a minimum. However, there are a number of nutrients that are particularly important for older regular exercisers which should be a regular part of there diet. These include:

Vitamin C

Vitamin C is vital for the formation of collagen, which is a protein forming the basis of connective tissue such as tendons and intervertebral discs. Vitamin C activates certain enzymes that are needed to give collagen its 3D structure.

Omega- 3 oils

Prostaglandins are hormone like chemicals synthesised from dietary fatty acids to regulate cellular activities. Some of which are synthesised from omega-3 fatty acids which exert an anti-inflammatory effect in the body. Fish oils have been shown to have the same effect.

Sulpher- containing amino acids

Sulpher has long been recognised as an essential nutrient for human health. In the diet, sulphur is found in a number of forms, but mainly as the sulphur containing amino acids metionine, cysteine and taurine. In the body, sulphur is present in a number of compounds critical for joint function and health, in addition to the sulphur-containing amino acids (SAAs). Glutathione is a powerful antioxidant, which can be depleted during heavy training. If intakes of the SAAs are sub-optimal, cysteine can be incorporated into body proteins, producing a pro-inflammatory response.

Bioflavanoids

These are naturally occurring compounds found mainly in fruits and vegetables, which appear to posses anti-inflammatory properties in addition to their anti-oxidant effects. Animal studies on two such compounds, rutin and quercetin have demonstrated significant anti-inflammatory effects in both acute and chronic inflammation. Furthermore, there is also evidence that these compounds improve local circulation and promote strong collagen in joints.

Antioxidants

When free radical damage occurs in joint linings, inflammation can be increased. Antioxidants nutrients protect the body from free radical damage. Vitamin E and selenium appear to be especially important. Vitamin E has been shown to combat the effects of exercise-induced oxidative stress (which increases free radical production) while selenium is involved in regulating inflammatory processes.

Zinc and copper.

Zinc and copper are needed for important antioxidant enzymes which are required for collagen formation. In addition to ensuring a good supply of the nutrients listed below it is important to avoid excessive intakes of saturated fats from red meats, full fat dairy produce etc, as these tend to be rich in arachidonic acid which can cause inflammation. In addition to this too much omega-6 and insufficient omega-3 oils can also cause inflammation.

Key nutrients

Low intensity aerobic exercise can help cancer patients

Most cancer patients experience a loss of energy and reduced physical performance. Research carried out on the effects of a gentle but progressive aerobic walking programme lasting for 5 weeks on five cancer patients had very positive results. The programme started with 3 minutes of continuous walking 5 days per week at 4.5kph. By week 5 the patients were walking for 30 minutes continuously at 5.5kph. At the end of the study all five patients no longer suffered fatigue in daily life, and three of them continued exercising with a jogging programme. The study indicated that a well-controlled, gentle and progressive aerobic programme can greatly benefit cancer patients.

Information adapted from Peak Performance