Joint health and sport: using antioxidants to prevent joint damage.

Joint health and sport are closely linked, as intense and inappropriate physical exercise can damage your joints.

To stop this from happening it is important to follow certain basic rules when doing any exercise:

1. Before starting any activity, you should talk to a professional who can advise you on the best way to train, so that it fully suits your needs and physical condition.
2. Warm up properly, keep at it and remember to stretch.
3. Choose suitable footwear that cushions the impact on the ground as much as possible. This will help you to avoid injuries and optimise your sporting performance.
4. Look after your diet and eat the necessary amount of protein, as it is essential for maintaining and building muscle while also protecting and strengthening joints and bones.
5. It may help to take a food supplement that provides you with antioxidants, collagen, chondroitin, hyaluronic acid, etc.
6. Keep well hydrated.

Nutrients to support joint health

Ingesting certain nutrients, especially ones with antioxidant properties, helps to protect the body from oxidative damage and inflammatory processes that occur when you perform repetitive movements during exercise or in competition.

• Urolithin A is a natural compound produced by gut bacteria from complex polyphenols that are found in foods such as pomegranates, berries and nuts. It has anti-inflammatory and antioxidant properties.

• Collagen and hyaluronic acid reduce joint damage and have an anti-inflammatory effect.

• Vitamin A is involved in collagen production, lubricates joints and acts as a shock absorber.

• Vitamin C. Besides being a powerful antioxidant that protects against oxidative damage, it supports collagen synthesis and makes joints, tendons and ligaments firmer and more flexible.

• Vitamin D is involved in proteoglycan synthesis, which improves the formation of collagen fibres.

• Vitamin E improves the protection of the cartilage matrix by increasing chondrocyte growth.

• Calcium and phosphorus support the formation, development and maintenance of bones and joints.

• Magnesium is necessary for vitamin D synthesis, which is essential for proper bone mineralisation.

• Silicon. This is involved in elastin and collagen synthesis, which optimises calcium and magnesium fixation in the bones and stimulates bone formation and mineralisation.

• Sulphur is found in collagen, which forms tendons, cartilage and ligaments.

These vitamins and minerals with antioxidant properties can be found in various foods, such as:

• Pomegranates, berries, citrus fruits, onions, garlic, spinach, broccoli, etc.
• Seeds and nuts such as almonds, sesame, sunflower seeds and pine nuts.
• Pulses like soybeans, chickpeas and beans.
• Extra virgin olive oil.