Bones are dynamic connection tissues that make up our skeletal system. Bones are in constant change. Since they are living tissues; There are stages of growth, development and collapse. During infancy, childhood and adolescence, bones are in a rapid growth phase. Until the age of thirty, bone formation is ahead of destruction; After this age, the situation reverses and destruction begins to dominate. Especially in women, menopause is a period in which bone destruction is very high.
Disorders such as osteoporosis, rheumatoid arthritis, osteoarthritis and gout can be listed as bone and joint diseases.
Osteoporosis: It is the decrease in bone mass and as a result, the bones become weak and breakable easily. It is seen during menopause and old age.
Rheumatoid arthritis: Seen with pain, swelling and stiffness in the joints; It is a chronic disease that reduces the individual's quality of life. The reason is unknown. It is more common in women and the elderly. These people are generally thin.
Osteoarthritis: Osteoarthritis, which can occur as a result of joint injuries and stress, is more common in obese individuals.
Gout: It occurs as a result of disruption of the metabolism of an amino acid called purine in the body and has a hereditary predisposition. Insoluble sodium urate salts accumulate in the joints and cause severe pain. The risk of occurrence is higher in people over the age of 40, those who are obese, and those who drink alcohol.
HOW SHOULD WE NUTRITION IN BONE AND JOINT DISEASES?
In general, adequate and balanced nutrition is of great importance in bone and joint diseases. Since there is no definitive treatment for diseases, we can reduce symptoms by making changes to our diet or apply preventive treatment before the disease occurs.
The most important mineral that forms the structure of bones is calcium. It is very important to get enough calcium during the growth and development period. The best source of calcium is milk and dairy products. Consuming 2-3 portions of these foods daily will meet half of our calcium needs.
Vitamin D is an important vitamin that enables calcium to be absorbed by the body. In deficiency Weakness and fractures may occur in bones. For this reason, you need to have your vitamin D measurements taken regularly and take supplements in case of deficiency.
Since following a protein-based diet for a long time will cause calcium excretion from the body, it is necessary to stay away from such diets.
Regular physical activity is very important for bone and joint health. Physical activity, especially during the growth and development period, ensures that bone mass reaches its peak and paves the way for the formation of stronger and stronger bones in later ages. Moderate-intensity physical activities, even during adulthood, will strengthen your bones.
Being at ideal body weight; In particular, it reduces the pressure that may occur in the knee and waist joints. For this reason, the patient should get rid of his excess weight and reach his ideal weight. This will speed up the treatment process.
In arthritis, inflammation in the body increases. For this reason, foods that reduce inflammation should be emphasized in the diet. Omega-3 fatty acid has an inflammation-reducing effect. Consuming fish 2-3 days a week and including omega-3 rich foods such as flaxseed and purslane in your diet will increase your omega-3 fatty acid intake.
Eating fast foods, foods containing fried and trans fats, simple carbohydrates and packaged foods increases inflammation in the body. Instead of; eating a diet rich in fresh vegetables and fruits, consuming nuts containing beneficial oils such as walnuts, almonds and hazelnuts, as well as nuts rich in zinc and selenium, choosing carbohydrates from whole grains (legumes, bulgur, whole grain breads, etc.), ensuring sufficient protein intake for bone and bone health. It will be beneficial for your joint health.
Corticosteroid used in the treatment of rheumatic diseases causes water and sodium accumulation in the body. Therefore, if corticosteroids are used in your treatment, it will be useful to reduce your salt intake and drink plenty of water.
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