Articulations : comment en prendre soin ? - Epycure

ARTICULATIONS Joints: how to take care of them?

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Joints encompass all the tissues that connect bones to one another and help support the body's movements. Joint pain affects millions of people and is mainly linked to age, conditions such as arthritis or osteoarthritis, being overweight, a lifestyle that is too sedentary or, conversely, excessive participation in sports activities.

Here are some tips to help you keep your cartilage, tendons, and ligaments strong and healthy, thereby preventing common joint conditions (affecting the hips, knees, ankles, heels, etc.).

How can you strengthen your joints?


Reduce inflammation

  • Consume omega-3 fatty acids: they are found in oily fish such as salmon, sardines, and trout. Studies show that omega-3s in the diet reduce inflammation and appear to decrease cartilage wear. Conversely, refined and heated vegetable oils can contribute to inflammation and should be limited.
  • Load up on flavonoids: found in fruits and vegetables, they help reduce inflammation, with demonstrated benefits for arthritis. Specifically? Choose spinach, broccoli, garlic, onions, berries, apples, blackcurrants, and grapes.
  • Spice up your dishes: spices are highly beneficial in the fight against inflammation and are effective in preventing or treating osteoarthritis, particularly turmeric, garlic, and ginger.



Promote collagen production

  • Eat foods rich in vitamin C: not only does it increase collagen synthesis, but it also speeds up bone healing after a fracture and reduces oxidative stress, which is responsible for tissue aging. Specifically? Choose antioxidant-rich foods such as kiwis, citrus fruits, strawberries, cruciferous vegetables (broccoli, cabbage, kale, etc.), peppers, and parsley.
  • Ensure an adequate intake of vitamin K2: it helps calcium bind to the bones, preventing it from being deposited in the arteries or forming kidney stones, and avoiding the cartilage wear characteristic of osteoarthritis. In practice: consume high-quality animal liver, eggs, fermented dairy products, or natto (a Japanese fermented soy-based food).
  • Avoid magnesium deficiencies: they appear to alter the structure of cartilage, and numerous studies have found an increased risk of osteoarthritis among people with low magnesium intake. Correlation does not imply causation, but including more magnesium-rich foods would be sensible and could be genuinely important. Specifically? Choose green leafy vegetables, nuts, seeds, avocados, legumes, or dark chocolate.


Maintain regular physical activity

Taking part in sports is associated with a greater volume of cartilage. In addition, it strengthens muscles and bones, thereby preventing joint degeneration. Movement also releases a lubricating protein into the synovial fluid that protects cartilage.
As always, moderation is important. Overtraining and, above all, the accumulation of injuries can accelerate cartilage damage. So listen to your body's signals and remember to drink water.

It is worth noting that flexibility may decrease as women approach menopause, which can therefore lead to joint pain. Feel free to massage the sensitive area or practice yoga to improve your flexibility.

You can also care for your joints by consuming all these vitamins in the form of dietary supplements. You will find all our programs on our website.

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