In fact, whether exercise will damage joint health has been controversial, but Michella Khan, the author of the report and a researcher at Columbia University, said with such certainty: "Cartilage can't repair itself after being damaged, and exercise will do harm to our joint health." Is that really the case?
Articular cartilage is stronger than expected!
In fact, apart from the above research report, there is not much clinical data to support it, and there is no strong evidence that exercise will definitely cause irreversible damage to articular cartilage, at least not yet! But strangely, the problems caused by joint injuries are very common in China. According to the incomplete statistics of the Institute of Osteoarthritis, more than half of the people in our country will definitely suffer from osteoarthritis once in their lives.
Interestingly, since there is not enough evidence to prove that exercise causes joint problems, how do so many bone and joint patients come from? Or maybe exercise really causes joint health problems? But on second thought, there are not many friends who exercise every day.
The appearance of this contradiction can't help but make many research teams rethink the relationship between exercise and joint health. The researchers said that to understand this, we should start with the characteristics of articular cartilage. As mentioned above, articular cartilage is a special smooth tissue, which exists at the joint of our bones and joints, and plays the role of protecting the joints and buffering the external extrusion pressure caused by activities.
According to the research of the International Institute of Osteoarthrosis, under normal circumstances, reasonable, regular and periodic weight-bearing exercise can make our articular cartilage be squeezed like a sponge. In this regular extrusion, cartilage can excrete wastes and reabsorb surrounding nutrients and liquids, such as glucosamine (the core component of aminoglycosides), protein and calcium. This virtuous cycle can help our articular cartilage maintain a balanced state.
Nutrient loss is the cause of joint problems!
Therefore, it can be concluded that our articular cartilage is not a connective tissue without self-repair, but an active tissue that can thrive under constant and reasonable exercise. At this point, it can be concluded that reasonable exercise will not damage our joints, but can nourish and protect cartilage anyway. Then the new problem comes again. In this case, where did such a large number of osteoarthritis patients in China come from?
In fact, one of the key factors mentioned above is the nutrients around articular cartilage. Because cartilage does not contain nerves and blood, because it cannot produce nutrients by itself, it can only absorb nutrients from the surrounding area bit by bit. This also leads to excessive exercise, or serious loss of nutrients around, cartilage can not get enough nutrition, these are inevitable problems.
However, some nutrients that are very important to cartilage are easily lost, such as amino sugar, calcium, protein, etc., which will be lost with age. In fact, this is a special kind, because although calcium and protein will continue to be lost, our bodies will produce them themselves, but ammonia sugar is different. At the age of 35, our ability to synthesize synthetic sugar will drop rapidly, and by the age of 70, we have lost our ability to synthesize synthetic sugar.
Therefore, China Institute of Osteoarthrosis suggested that after the age of 35, we should pay attention to the nutrient intake of articular cartilage and supplement aminoglycosides, calcium and protein appropriately. For people who usually love sports, the age of supplementation should be advanced, because exercise will also accelerate the loss of nutrition.
But at the same time, the study also pointed out that articular cartilage can not be directly absorbed by simply ingesting these substances. Therefore, when ingesting these substances, it is necessary to cooperate with other joint care ingredients, such as MS-M, chondroitin, natural curcumin and hyaluronic acid. Therefore, according to the data of its-East, Sky-Cat and other platforms, it is more in line with market demand.
Protect the "degree" of exercise, reasonable planning, exercise and joints can also exist!
Besides supplementing joint nutrition, we should also pay attention to reasonable exercise. Keith Baar, a physiologist at the University of California, said that our articular cartilage has a benign reaction time to the duration of exercise, which is about ten minutes. Exercise beyond this time will bring excessive pressure to joints and accelerate the loss of protein, glucosamine and calcium in joints.
Therefore, while exercising, we should also pay attention to the control of intensity and the rationality of time, and choose the appropriate exercise intensity to better protect the joints. For example, 40 minutes of exercise will make your joints ache, so you have to halve the time. Stretching and warm-up should be done before and after exercise.
National joint health problems have been very serious. According to the incomplete statistics of the World Health Organization, more than 80% people over 45 years old in China suffer from joint problems, and there is a trend of rejuvenation in recent years. With the increase of age, the disability rate of osteoarthritis is also rising, and the disability rate of people over 70 years old is as high as 30%. With the deepening of China's aging population, it also means that we will pay more attention to joint health.