Tuesday, October 11, 2016

How to promote Cartilage growth in Joints

How to promote Cartilage growth in Joints

By: Arlene Gentallan

How to promote cartilage growth in joints
How to promote cartilage growth in joints


        Generally, an adult person has 206 bones. Movement is possible because joints--a point where two are more bones form connection.

        One of the indispensable feature of a joint is a cartilage, a smooth whitish layer that covers and cushions bone ends in joints. Cartilage prevents bone ends from rubbing against each other and can absorb incredible amount of compression pressure.

        Although an excellent shock-absorber, cartilage has it's own limit.

        Cartilage lacks blood supply, making cartilage repair poor.

        Overtime, cartilage damage accumulates from such factors such as:
  • Aging
  • Pysical trauma
  • Overuse of joint
  • Obesity
Related article: Osteoarthritis


...this leads to pain, and limitation of movement.



5 Ways to Increase Cartilage growth in Joints

1. Exercise

        Since cartilage lacks blood supply, nutrients and substances necessary to repair it can not easily be brought into it. Joint movement plays a crucial role to remodel and repair cartilage.

        In a study by Durmus, Alayli, Bayrak, and Canturk, they've concluded that "exercise alone was adequate to prevent structural changes and cartilage loss of the knee joint as assessed by MRI."

        Their study involves 2 groups of women with knee osteoarthritis. Both groups undergo exercise program for 12 weeks. However, the first group taken 1500 mg/day of glucosamine sulphate for 12 weeks while the other group did not.

        At the end of the 12 weeks period, the study shows that exercise did cause significant improvement in terms of mobility and pain relief. However, participants taking glucosamine sulfate did not show better result compared to those not taking the supplement.



2. Chondroitin Sulfate & Glucosamine

        Glucosamine and chondroitin are both normally found as a building block of cartilage and synovial fluid. These are popular supplement among those with osteoarthritis ( a form of arthritis marked by progressive loss of cartilage.) Studies have conflicting result as to wheather of not they help reduce pain and promote cartilage formation.



3. Vitamin D

        Vitamin D aids calcium absorption. We get this vitamin either from skin exposure to sunlight or from the foods we eat. A study by Ding, Cicuttini, Parameswaran has shows that sufficient intake of Vitamin D and sunlight exposure results to decrease of cartilage loss in the knee.

        Recommended daily allowance (RDA) of Vitamin D is 600 IU for individuals below 71 years old, and 800 IU for those over 71 years old.

        Our skin can make it's own Vitamin D. All that it needs is to be exposed to ultraviolet B from the sunlight. The amount of vitamin D you get varies depending factors such as your geographical location,  time, skin color, and surface area of your skin expose to sunlight.



4. Vitamin C

        Vitamin C aids in tissue repair. It also plays a significant role the formation of protein collagen which is one of the building blocks of cartilage.

Related articles:


5. Vitamin K

        Vitamin K is a fat-soluble vitamin which means our body can store it for a long period of time. It has an important role in blood coagulation. Studies have shown that a deficiency in vitamin K predisposes an individual to develop knee osteoarthritis.

        Make sure you take adequate Vitamin K. The recommended daily allowance (RDA) of vitamin K for individuals ages 19 years old and up is:
  • 90 mcg/day for females
  • 90 mcg/day for lactating / pregnant
  • 120 mcg/day for males

Vitamin K rich foods includes:
  • Green leafy vegetables
  • Spinach
  • Broccoli
  • Lettuce
  • Cucumber
  • Kale
  • Natto


Resources:

https://www.ncbi.nlm.nih.gov/pubmed/19404958
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150191/
https://www.ncbi.nlm.nih.gov/pubmed/23220811
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2100201/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641753/