Page 39 - FoodFocusThailand No.169 April 2020

STRATEGIC R & D

From a nutraceutical perspective, food object, use the biggest muscles in the body by squatting down rather than curving the back
supplement for better bone health is essential forward.
to the prevention of osteoporosis, which is a 6. Protect the body to protect the joints: Wear helmets, knee guards, elbow guards, and
global health issue. The development of wrist protectors during activities that may involve injury risks as injury can damage cartilage.
nutraceuticals, therefore, focuses on Wearing protectors at elbows or wrists will reduce the severity of joint injury.
osteoporosis prevention, bone density 7. Apply ice pack at injured joint to reduce swelling and pain: Wrap the ice with a piece
increase, postmenopausal bone mass of cloth or use a cold or ice pack to avoid direct skin contact.
regeneration, and general improvement of 8. Consume joint-enhancing foods: These foods include milk, soymilk, almond milk,
bone strength. yogurt, and green vegetables. Muscles must receive sufficient proteins in accordance to
Joint is a point where two or more bones age, gender, and daily activities. In addition, vitamin D helps maintain healthy bone and
connect. Bone joint, including those in skull or joint as it improves calcium absorption from food into the body.
A person with good bone and joint health will have better general health, daily mobility,
mobile bones such as knees, hips, and and good quality of life, with less chance of becoming a burden to other people. Keeping
shoulders, has high hardness and density. bone and joint in good condition is, therefore, an important matter.
Cartilage is found at the extreme ends of each
bone. A healthy cartilage helps moving bones
fit snugly into each other and prevents direct
bone contact. Healthy joint contributes to
convenience and easiness in running, walking,
exercising, and other physical activities.
Regular exercise, balanced diet, sufficient
sleep hours, and reduced injury risks can bring
about better health and joint.
Cartilage and synovial fluid act as lubricant
preventing bone abrasion. Aging, injury, or
excessive weight may result in torn cartilage,
damaged joint, and eventually arthritis. The
methods to maintain a healthy joint are as
follows:
1. Maintain standard body weight: Weight-
bearing joints such as knees, hips, and back
support most of the body weight. Less weight
relieves pressure on these spots and prevents
injury. A research has shown that for every
0.45 kilogram of weight increment, the knee
joints must bear four times the weight stress.
2. Exercise for better joint health:
Exercising reduces weight. Aerobic exercise
increases heart rate and strengthens joints. If
there is joint pain during such physical
activities, practice other types of sports, such
as swimming or cycling, instead. Do not stay
still, watch TV, or sit in front of screen all day.
Small movements or inactivity will contribute
to joint stiffness. Try changing postures from
time to time while sitting at work.
3. Build muscles to support joints: Strong
muscles help support joints. Insufficient
muscle mass leads to weakened joints,
especially in spine, hips, and knees that must
bear the entire body weight. Weight training
helps build and strengthen muscles.
4. Strengthen core body muscles: Core
workout and strengthening include the areas
such as chest, back, and abs. Strong core
muscles help stabilize the body and prevent
falling or tripping, which may lead to joint injury.
5. Maintain correct body posture for good
joint health: Standing or sitting straight helps
protect joints from neck to knees. Correct
posture helps protect hip joints and back
muscles. Postures for lifting and carrying
objects are also important. For backpack
users, make sure that the straps are placed
perfectly at both shoulders. To lift or grab an

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