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from prevention to regeneration

JOINTS:ESSENTIAL TO KNOW

Osteoarthritis (OA) occurs in 30-50 percent of adults over 65, and this percentage increases with each passing year.

Many people are at risk of developing joint problems, including both athletes and those who are sedentary.

Most treatments for joint problems focus on relieving pain without treating the underlying issues. Integrative treatment options tend to lead to more positive improvements.

Certain nutrients that function as cofactors of collagen synthesis – such as hyaluronic acid, vitamin C, K and D, and the minerals magne -sium, manganese, zinc and silicon – also promote joint health.

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Pyou have made today. You woke up, got out of bed, walked around the house, sat down and

stood up several times, used your cell phone. Right

reading a digital copy you found after countless clicks

To perform these daily tasks we need around 230 joints throughout the entire body to be fully functional.

Joints enable our movements and are as important as the bones and muscles that give us support. All 206 bones in our body are interconnected by joints, which connect the skeletal system to its functional role; some joints are immobile, while others are semi-mobile. Those that are responsible for most of our mobility are fully mobile.

the largest and most complex composite joint in the

stability and support when standing. Simply explained,

and a joint capsule that protects and covers the entire structure. The cartilage at the end of the bone is made up of approximately 60% type II collagen and acts as a shock absorber to prevent contact and friction

the joint capsule, acts as a lubricant to make the gears work freely. 10

Using an analogy, our movable joints are like door hinges, facilitating movement and preventing one piece of wood from coming into contact with another piece. Over time, or with heavy use, the hinges become rusty or lose lubrication. They start to creak and func -tion less effectively.

The same can happen with our joints as a result of natural aging and for multiple other reasons, such as excessive wear caused by repeated movements,

factors, major physical trauma, high impact exercises, being overweight or obese.

With increasing longevity, various types of joint pain have become a common and growing problem,

causing chronic disability in older adults. The most common joint disorder, osteoarthritis (OA), occurs in approximately 30 to 50% of adults over the age of 65, and this percentage has been increasing over

-tion, osteoarthritis is characterized by the "wear" of joints.21 It is quite common for people to feel joint pain. This article will help you understand this joint-related symptom and how to prevent it.

WHEN AND HOW DO OUR JOINTS DETERIORATE?The degeneration or wear of the joint is called arthro -sis (from the Greek arthros, joint, and Latin ose, wear), but it can also be called osteoarthritis. Some researchers may even defer osteoarthritis from osteoarthrosis, claiming that in the former there is an

However, all are synonymous with the degeneration of the articular cartilage (the cartilage present in the joint). In this article we only use the word arthrosis to facilitate understanding.

It is important to not confuse (osteo) arthritis with -

eration of collagen in the joint and a disruption of the

triggered by an immune reaction of the body against

to structural degeneration and the development of arthrosis. Thus, rheumatoid arthritis can turn into arthrosis, but not the other way around. 8,9,13,22

According to the American Society of Reumatology, 85% of 75-year olds have radiological evidence of joint degeneration and, of these, about 30 to 50% complain of joint pain.

But make no mistake; arthrosis does not just occur during the most advanced stage of life. The mechanical properties of the joint's cartilage reach their peak around the age of 30 and then progres -sively deteriorate, especially in the region around the knees and hips.

NormalJoint

Osteoarthritis

RheumatoidArthritis

Muscle

Tendon

Bursa

BoneCartilage

Synovial fluid

Synovial membrane

Joint capsule

Erosion in the cartilage

Bones come into contact

with each other

Erosion of the bone

Inflammed and swollen

synovial membrane

Athletes or very active people, who subject their joints to great force and impact, are more susceptible to the early development of joint degeneration. 1,3,10 This was revealed in a study published in the American Journal of Sports Medicine, which evaluated 700 retired athletes (over the age of 50), and concluded that athletes have 85% higher risk of developing the condi -tion, compared to those who practice little or no sports. 2

If you are sedentary and for a moment thought that this was the excuse you needed to not

exercise, you should know that weak muscles or being overweight is as much of a burden on the joints as high-impact physical activities. A radiological study of more than 5,000 overweight women showed an 80% risk increase for develop -ing bilateral hip arthrosis. A BMI (body mass index) of 30 to 35 kg/m2 gives someone a four times higher risk of developing arthrosis,

compared to someone with a BMI of less than 25 kg/m 2.

Scientists believe that each extra pound exerts an additional 4 pounds of pressure on the knees. This means that a person who is 22 pounds overweight may be putting 88 pounds of extra pressure on the knees. All of this knee overload increases someone’s chances of developing arthrosis. 4,23

Joints: from prevention to regeneration

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JOINT REGENERATION THROUGH COLLAGEN PEPTIDESOver the years, the ideal levels of collagen that our bodies naturally produce begin to drop. The collagen

One way to help the body regenerate collagen is to provide its precursors so the body can produce what has degenerated.

Collagen supplementation has a high nutritional value because it provides amino acids that are not present in the proteins we typically ingest, such as

18

WHAT ARE COLLAGEN PEPTIDES AND HYDROLYZED COLLAGEN?The raw material of collagen supplements is usually extracted from bovine and porcine hides, but may

results from this extraction process is a soluble prod -uct with a large and disorganized protein structure, resembling gelatin powder. To improve its bio-avail -ability (absorption) in the body, the collagen under -goes a process called hydrolysis, which reduces its size, resulting in hydrolyzed collagen .

Hydrolyzed collagen contains fractional collagen molecules in an uncontrolled form and in different sizes, and is therefore less expensive. Collagen peptides are hydrolyzed collagen molecules that have undergone a process of enzymatic transforma -tion, during which these are broken into small frag -ments of proteins of low molecular weight called peptides. The size of the resulting peptides is known and documented, and can be standardized at a molecular size as small as 2,000 Daltons. This form allows it to be absorbed by the organism, resulting in a greater bioavailability and therapeutic effect. 24

REBUILDING DEGENERATED JOINTSArthrosis is often treated with medication (especially

NSAIDs, such as aspirin or ibuprofen or even corti -costeroids) that relieve the pain and discomfort reported by patients. However, these medications should be used sparingly. While only providing pain relief without treating the joint, these medications may cause side effects when used regularly. Also, once the patient discontinues their use, the pain and limited mobility will return.

Integrative options such as physical therapy, acupuncture, weight loss, the use of ice, changes in diet, swimming or aquatic physical exercises and supplements show positive improvements. In the area of supplements, recent clinical studies

pain relief, slowing the progression of degenera -10

Collagen is the most abundant protein in our body and plays a fundamental structural role, contributing to the molecular architecture, the mechanical prop -erties and shapes of the body's tissues. It also plays an important role in the vitality and elasticity of the skin and internal tissues – while replacing dead cells. It promotes liver health, protects cardiovascular health, strengthens nails, hair and teeth, increases the metabolism and muscle mass, and helps to treat leaky gut syndrome.

Many consider collagen to be a "complex protein" because it is composed mainly of amino acids, such as glycine (30%), proline (12%), alanine (11%), hydroxyproline (10%) and hydroxylisine (1%). Depend -ing on its level of mineralization, collagen may be either rigid (bones), compliant (tendons), or a gradi -ent that goes from rigid to compliant (cartilage). 18,40

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Joints: from prevention to regeneration

DEMISTIFYING COLLAGEN USEIt is commonly thought that when we take collagen,

areas, such as the skin and joints. However, some studies have researched this and actually demon -strated the opposite effect: using radioactively

that, within 30 minutes of their ingestion, the amino acid hydroxyproline accumulated primarily in the skin and joints of the animals studied. Another similar

the collagen peptides are absorbed and measurable amounts have accumulated in the region of the skin and joints. 14,25

A number of studies have been conducted to quantify the levels of amino acids absorbed into the blood -stream. It has been observed that, after ingesting 8 grams of collagen peptides, serum levels of hydroxy -proline and hydroxylysine (amino acids present only in collagen protein) reached their peak in one hour.

totally dependent on the amount of collagen peptides ingested, i.e., the higher the collagen dose, the higher the concentration of amino acids in the blood. 18-20

COLLAGEN IN NATURA HYDROLYZED COLLAGEN COLLAGEN PEPTIDE

As a result, scientists are focusing their studies on the potential of using collagen peptides in managing arthrosis, to not only eliminate the patient's pain and

life. Several studies have observed that the inges -tion of collagen peptides reduces the perception of pain, helps in synthesizing collagen and improves the patient's daily routine.

In the case of arthrosis, this supplementation appears promising not only to treat the symptoms, but also to reverse degeneration and aid in prevention. 13,15-18,24

remodeling, and the collagen peptides may even assist in the formation of bone tissue. Studies show that the use of collagen peptides helps preserve bone health by reducing the activity of osteoclasts (bone matrix resorption), stimulating osteoblasts (bone formation) and restoring bone density, helping to treat osteoporosis. 5-7

JOINT REGENERATION THROUGH IMMUNOLOGICAL STIMULUSUnlike collagen peptide supplementa -tion, which provides the body with amino acids to reconstitute its own collagen, the direct delivery of type II collagen in undenatured form (with its molecule structure intact and not broken down) has an effect on the immune system.

Extracted from chicken sternum carti -lage through a process that preserves its original molecular form, when ingested, undenatured type II collagen has an integral three-dimensional structure. By using this non-denatured structure it has been proven that we can "educate" our immune system to ignore the type II collagen of the joints and prevent the secretion of collagenases (enzymes that break the peptide bonds of collagen). As it has an immunological effect, it works with a very small daily dose of 20 to 40 mg, and this oral tolerance of colla -

Several studies observed that the ingestion of

collagen peptides reduces the perception of pain,

helps in synthesizing collagen and improves the

patient's daily routine.

and the degeneration of joints. 8,9,40-46

Several studies have

use of non-denatured type II collagen in patients with arthrosis, rheumatoid arthritis and even in those who have not been diagnosed with these diseases, but experience joint pain after exercising.11,12,32,33,35-39

Published in the International Journal of Medical Sciences, a study was conducted with 52 patients with moderate to severe arthrosis. The participants were divided into two groups. One group underwent treatment taking 1,500 mg of glucos -amine and 1,200 mg of chondroitin daily, the most commonly used drugs for arthro -sis treatment. The other group ingested a daily dose of 40 mg of type II collagen. The treatment lasted 90 days and after this period, the researchers conducted an analysis of pain perception. Patients who received type II collagen had a 33% greater reduction in pain perception, compared to a 14% reduction perceived by those treated with glucosamine and chondroitin. 12

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JOINT REGENERATION WITH VITAMINS AND MINERALS

We are seeing that joint wear and diseases can be minimized with the use of collagen, but it is also impor -tant to balance some of the nutrients in your body.

Vitamins and minerals are essential in keeping the body active and for performing various chemical reactions throughout the body, such as the constant reconstruction of worn collagen.

Joints: from prevention to regeneration

The nutrients act as cofactors, allowing the colla -gen to increase its endogenous production. Some of

joint functioning, especially hyaluronic acid, vitamin C, D and K, and the minerals magnesium, manganese, zinc and silicon.

HIALURONIC ACIDWidely recognized for the maintenance of skin health, hyal -uronic acid is strongly present in the eyes, joints and heart valves, playing a key role in damping and lubricating the body. In joints, this antioxidant is the main component of tissue

tissue. In several clinical studies, daily supplementation with hyaluronic acid in subjects with knee osteoarthritis was safe and effective in decreasing pain, improving physical function, and improving various aspects of quality of life. 48-52

VITAMIN CAscorbic acid, better known as vitamin C, is the main cofactor in transforming proline and lysine into hydroxy -proline and hydroxylysine – without these our body cannot produce collagen. Making vitamin C a vital mole -cule for the health of our connective tissues. 26

VITAMIN KQuite promising in the treatment of arthritis, vitamin K's impact on bone tissue has already been well documented in the literature thanks to its impact on promoting bone mineralization and preventing osteoporosis. When it comes

-matory potential. 23,28

MANGANESEManganese is also essential in the production of articular collagen and is indirectly responsible for activating chon -

30,31

VITAMIN DEvidence shows that patients with arthritis usually have low levels of vitamin D. Chondrocytes, collagen-forming cells, have vitamin D receptors on their surface, and research -ers are evaluating their possible connection to joint health. Also, it is believed that vitamin D, in addition to helping the bones absorb calcium, can also aid in the regeneration of destroyed cartilage, inhibiting the progression of arthrosis. 27 For rheumatoid arthritis, a therapeutic proposal based on recent research indicates that the synergistic use of vitamin

-matory) levels. 47

MAGNESIUMThe body requires optimal serum dosages of magnesium to function properly. This important mineral is a cofactor for more than 300 enzymes, and is also necessary for our bones and joints.

Magnesium, together with vitamin K2, helps the hormone calcitonin remove excess circulating calcium and helps the bones to absorb it. It also plays a key role in transforming vitamin D into its active form. Without this proper balance, excess circulating calcium could attach itself to various places, including the joints, rather than being deposited in the bones, generating what is known as chondrocalcino -sis, or pseudogout. The body sees the calcium crystals as

local pain, which may lead to a process of cartilage wear. 29,30

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evidence, we have focused in particular on collagen supplementation along with a few other key nutrients that complement their effectiveness.But maintaining a healthy lifestyle, which includes a

regular physical activity, is also important. Don't be discouraged if you are already suffering from chronic joint pains. Go to the doctor for a correct diagnosis and remember that there are simple steps that can help you to promote a longer and healthier life for your joints.

NUTRITION TO IMPROVE JOINTSWhen you feel pain in your joints, your body is in a state

this state but may be contributing to other possible risks, like diabetes, heart disease and being overweight. Our diet

this habit all together, you will feel a great improvement in your joints. Processed sugar, which comes in different forms and is available under different names, triggers the

omega-6 and monosodium glutamate (MSG), commonly found in processed foods, gluten, casein, aspartame, and alcohol. Increase the proportion of fruits and vegetables

Learn from the pain by cutting out foods that promote

opportunity to improve the quality of your diet. In addition

doing a tremendous favor to your overall health.

ZINC Zinc levels inside of cartilage cells may play a role in arthro -

since this group has low serum zinc values and collagen synthesis. Also, the reported intake level of zinc associated with increases in bone mineral density in postmenopausal women is higher (15 mg/d) than the current RDA (8 mg/d). 30

SILICONThis essential element is found in the skin, hair, nails, cartilage, tendons, bones, blood vessels and heart

mineral density and the synthesis of collagen and elas -tin. However, from the age of 30, silicon availability in the body is reduced, especially in postmenopausal women. Its participation in health or bone formation is through the synthesis and / or stabilization of collagen. For joints, sili -con is believed to stabilize the glycosaminoglycan inter -action network, acting as a cross-linking agent, attracting and retaining water. Supplementation of silicon in the form of stabilized orthosilicic acid is recommended for its high absorption level compared to food or other forms of supplementation. 53-55

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