Bades to maintain the health of bones and joints in women: complex review
Section 1: Women’s Health and Speaking apparatus: Key aspects
Women, due to physiological characteristics and hormonal changes, are at risk of developing bones and joint diseases compared to men. These differences dictate the need for a specific approach to maintaining the health of the musculoskeletal system in women, including considering the possibility of using biologically active additives (BADs).
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Hormonal factors: Estrogen plays a key role in maintaining bone density. During menopause, a decrease in estrogen levels leads to an accelerated loss of bone mass, increasing the risk of osteoporosis. In addition, hormonal vibrations associated with the menstrual cycle and pregnancy can affect the condition of the joints, causing inflammation and discomfort.
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Anatomical features: Women have, on average, lower bone mass and smaller bone size than men. This makes them more vulnerable to fractures. In addition, a wider pelvis in women can affect the biomechanics of the joints of the lower extremities, increasing the risk of developing the osteoarthritis of the knee joint.
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Nutrition and lifestyle: The insufficient consumption of calcium, vitamin D and other important nutrients, as well as a sedentary lifestyle, smoking and abuse of alcohol, contribute to the deterioration of the state of bones and joints.
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Genetic predisposition: Heredity plays a significant role in the development of osteoporosis and osteoarthritis. Women whose relatives suffered from these diseases have an increased risk of their development.
Section 2: Osteoporosis: Quiet enemy of bones
Osteoporosis is a disease characterized by a decrease in bone density and a violation of bone microarchitectonics, which leads to increased fragility of bones and an increase in the risk of fractures.
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Risk factors of osteoporosis:
- Menopause (reduction of estrogen levels)
- Early menopause (up to 45 years)
- Family history of osteoporosis
- Low calcium consumption and vitamin D
- Insufficient physical activity
- Smoking
- Alcohol abuse
- Long -term use of glucocorticoids
- Some diseases (rheumatoid arthritis, celiac disease, hyperthyroidism)
- Low body mass index (BMI)
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Diagnosis of osteoporosis:
- Densitometry (DXA): Golden standard for diagnosis of osteoporosis. It measures the mineral density of bone tissue in the lumbar spine and femur.
- X -ray: can identify vertebrae fractures or other signs of osteoporosis, but less sensitive than densitometry.
- Laboratory studies: determining the level of calcium, vitamin D, parathormone and other indicators that can affect bone metabolism.
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Prevention of osteoporosis:
- Sufficient consumption of calcium and vitamin D
- Regular physical activity, especially exercises with weight load
- Refusal of smoking and alcohol abuse
- Maintaining a healthy weight
- If necessary – hormone replacement therapy (ZGT) during the period of menopause (as prescribed by a doctor)
Section 3: Osteoarthritis: joint pain, limiting movement
Osteoarthritis (OA) is a degenerative disease of the joints characterized by the destruction of cartilage, changes in bone tissue, the formation of osteophytes (bone growths) and inflammation of the synovial membrane.
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Risk factors of osteoarthritis:
- Age
- Paul (women are more prone to OA)
- Obesity
- Joint injuries
- Repeating loads on the joints
- Genetic predisposition
- Some diseases (rheumatoid arthritis, gout)
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Symptoms of osteoarthritis:
- Joint pain, increasing when moving
- Joints of joints, especially in the morning
- Cryst in the joints
- Restriction of joint mobility
- Swelling of the joints
- Joint deformation
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Osteoarthritis Diagnosis:
- X -ray: allows you to identify narrowing of the joint gap, the formation of osteophytes and other signs of OA.
- MRI (magnetic resonance imaging): a more sensitive method that allows you to assess the condition of cartilage tissue, ligaments and other soft tissues of the joint.
- Arthroscopy: an invasive method that allows you to directly examine the joint cavity.
- Laboratory studies: can help exclude other diseases that cause joint pain.
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Treatment osteoarthritis:
- Anesthetic drugs (paracetamol, NSAID)
- Chondroprotectors (glucosamine, chondroitin)
- Injections of hyaluronic acid into the joint
- Physiotherapy
- Medical physical education
- Orthes
- Surgical treatment (joint endoprosthetics)
Section 4: Bades for bones: Calcium and vitamin D – The basis of strength
Calcium and vitamin D are the main nutrients necessary for the health of bones.
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Calcium:
- The role of calcium: building material for bones and teeth, is involved in the regulation of muscle function, nervous conductivity and blood coagulation.
- Recommended daily dose of calcium for women: 1000 mg (up to 50 years), 1200 mg (after 50 years).
- Sources of calcium: dairy products, green leafy vegetables, fish (salmon, sardines), enriched products (vegetable milk, breakfast flakes).
- Forms of calcium in dietary supplements: calcium carbonate (better absorbed with food), calcium citrate (it is better absorbed on an empty stomach).
- Side effects of calcium intake: constipation, bloating, in rare cases – the formation of kidney stones.
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Vitamin D:
- The role of vitamin D: promotes the absorption of calcium in the intestines, regulates bone metabolism and function of the immune system.
- Recommended daily dose of vitamin D for women: 600 IU (up to 70 years), 800 IU (after 70 years).
- Sources of vitamin D: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt).
- Forms of vitamin D in dietary supplements: vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).
- Side effects of taking vitamin D: with an overdose – nausea, vomiting, weakness, rapid urination.
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Joint intake of calcium and vitamin D: For optimal absorption of calcium, a sufficient amount of vitamin D is necessary. Many dietary supplements contain calcium and vitamin D in one tablet.
Section 5: Bad for joint health: chondroprotectors and other beneficial substances
Chondroprotectors are substances that contribute to the restoration of cartilage and reduction of inflammation in the joints.
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Glucosamine:
- The role of glucosamine: stimulates the production of glycosaminoglycans, the main components of cartilage.
- Forms of glucosamine in dietary supplements: glucosamine sulfate (more effective form), hydrochloride glucosamine.
- Glucosamine dosage: 1500 mg per day.
- Side effects of glucosamine: rarely – nausea, diarrhea, heartburn.
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Chondroitin:
- The role of chondroitin: inhibits enzymes that destroy the cartilage tissue and helps to keep water in cartilage, ensuring its elasticity.
- Forms of chondroitine in BADs: Hondroitine sulfate.
- Chondroitin dosage: 1200 mg per day.
- Side effects of chondroitin: rarely – nausea, diarrhea, allergic reactions.
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Glucosamine and chondroitin in combinations: Many studies show that the joint intake of glucosamine and chondroitin is more effective than taking each of them separately.
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MSM (methyl sulfonylmetatan):
- The role of MSM: an organic connection of sulfur, which has an anti -inflammatory and analgesic effect.
- MSM dosage: 1000-3000 mg per day.
- Side effects of taking MSM: rarely – nausea, diarrhea, headache.
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Hyaluronic acid:
- The role of hyaluronic acid: component of synovial fluid, provides joint lubrication and cushioning.
- Forms of hyaluronic acid: capsules, injections in the joint (as prescribed by a doctor).
- Dosage of hyaluronic acid: depends on the form of release.
- Side effects of taking hyaluronic acid: rarely – allergic reactions.
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Collagen:
- The role of collagen: the main protein of cartilage, ensures its strength and elasticity.
- Types of collagen: Type II collagen (for cartilage fabric), type I collagen (for bones and ligaments).
- Collagen dosage: depends on the type of collagen and the form of release.
- Side effects of collagen: rarely – nausea, diarrhea, allergic reactions.
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Omega-3 fatty acids:
- The role of omega-3 fatty acids: have anti-inflammatory effects, reduce pain and stiffness in the joints.
- Sources of omega-3 fatty acids: fish oil, linseed oil, chia seeds.
- Dosage of omega-3 fatty acids: 1000-2000 mg per day.
- Side effects of taking omega-3 fatty acids: fish taste, belching, diarrhea.
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Vitamin C:
- The role of vitamin C: antioxidant is involved in the synthesis of collagen.
- Recommended daily dose of vitamin C: 75 mg.
- Sources of vitamin C: citrus fruits, berries, pepper, broccoli.
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Curcumin:
- The role of Kurkumin: the active component of turmeric, has anti -inflammatory and analgesic effects.
- Kurkumin dosage: depends on the form of release.
- Side effects of target intake: rarely – nausea, diarrhea.
Section 6: Phytotherapy in support of bones and joints: Plant assistants
Some medicinal plants have the properties that are healthy bones and joints.
- Ginger: It has an anti -inflammatory and analgesic effect.
- Boswellia: It has an anti -inflammatory effect, reduces pain and stiffness in the joints.
- Saber Swamp: It has an anti -inflammatory and analgesic effect.
- Nettle: Contains silicon necessary to strengthen bones.
- Belaya willow bark: Contains salicylates with analgesic effect.
Section 7: the right choice of dietary supplements: what to pay attention to
When choosing dietary supplements for the health of bones and joints, it is important to consider the following factors:
- Composition: Carefully study the composition of the product. Make sure that it contains the necessary nutrients in sufficient dosage.
- Output form: Select the output form that is most convenient to you (tablets, capsules, powder, liquid).
- Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who comply with quality standards.
- Certification: Make sure that the dietary supplement is certified and meets the safety requirements.
- Reviews: Read the reviews of other consumers to find out about their experience of using the product.
- Consultation with a doctor: Before taking any dietary supplements, consult a doctor, especially if you have any diseases or you take medicines.
Section 8: Integrative approach to the health of bones and joints: Comprehensive solution
Bades can be a useful addition to a comprehensive approach to maintaining bones and joints in women, which includes:
- Balanced nutrition: Use enough calcium, vitamin D and other important nutrients.
- Regular physical activity: Perform exercises with weight load that strengthen bones and joints.
- Maintaining a healthy weight: Excessive weight creates an additional load on the joints.
- Refusal of bad habits: Smoking and abuse of alcohol negatively affect the condition of bones and joints.
- Regular medical examinations: Complete densitometry for timely diagnosis of osteoporosis.
- Hormone level control: If necessary – hormone replacement therapy during menopause (as prescribed by a doctor).
- Avoid joint injuries: Follow caution when playing sports and performing physical work.
- Correct posture: Follow your posture to avoid overloading the joints.
- Comfortable shoes: Wear comfortable shoes with good foot support.
- Timely treatment of diseases: Treat diseases that can affect the condition of bones and joints.
Section 9: Bades in specific states: Pregnancy and menopause
- Pregnancy: During pregnancy, the need for calcium and vitamin D increases. Pregnant women are recommended to take special vitamin-mineral complexes containing these nutrients. Be sure to consult a doctor before taking any dietary supplements during pregnancy.
- Menopause: During the period of menopause, a decrease in estrogen levels leads to an accelerated loss of bone mass. Women in menopause are recommended to take dietary supplements with calcium and vitamin D, as well as consider taking hormone replacement therapy (as prescribed by a doctor).
Section 10: possible risks and contraindications: Cautions
Reception of dietary supplements may be associated with some risks and contraindications.
- Allergic reactions: Some people can be allergic to the components of dietary supplements.
- Interaction with drugs: Bades can interact with medicines, reducing or enhancing their effect.
- Side effects: Reception of dietary supplements can cause side effects, such as nausea, diarrhea, headache.
- Overdose: Reception of dietary supplements in large doses can be dangerous to health.
- Contraindications: Some dietary supplements are contraindicated in certain diseases.
Important: Before taking any dietary supplements, consult a doctor to make sure that they are safe for you and do not interact with the medicines that you take. Do not exceed the recommended dose. In case of side effects, stop taking the dietary supplement and consult a doctor.