Do your joints get stiff when it’s cold? 5 nutrients to protect joints! Nutritionist: 4 tips for keeping warm and stretching to prevent injuries

When the weather gets cold, your knees know it first! The joints and muscles are particularly sensitive. For the elderly, their joints and muscles are like a weather station. As long as the weather changes drastically and becomes colder, the knees or lumbar spine will become stiff and painful. It is also easy to get joint jams, muscle strains or stiff necks. Nutritionists remind us that we should supplement the five major nutrients that protect joints, keep warm, and do stretching exercises to avoid soreness or strain.

Why does a drop in temperature cause joints to clench or even ache? Nutritionist Liao Xinyi said that some people are very sensitive to weather changes. As soon as the weather changes, the pain in their joints increases. In addition, the reduced activity in cold weather makes the joints stiff. For those who have chronic joint diseases, the muscles and blood vessels near the joints are more likely to contract due to the drop in temperature. If they cannot keep warm and relax their muscles in time, the blood circulation will deteriorate, causing muscle tension, which may even cause inflammation and pain over time.

When the weather is cold, tendons are prone to contraction and joints are prone to tension. In addition, because the weather is cold, people drink less water, so there is insufficient lubrication between joints, which can cause crackling sounds. However, there is no need to be too nervous.

It is important to note that if you experience pain, swelling, heat, and stiffness in your joints for a long time, you should be careful as it may be a sign of "degenerative arthritis." If you have the above symptoms, it is recommended to seek advice from a professional physiotherapist. Exercise including local muscle strength training, stretching exercises and whole-body physical activities can effectively relieve the pain caused by degenerative arthritis.

When the weather is cold, tendons tend to contract and joints tend to become tense. In addition, because the weather is cold, people drink less water, so there is insufficient lubrication between joints, which can cause crackling sounds.

Nutritionist Liao Xinyi reminds us that there are four tips for protecting joints and muscles:

4 tips to protect joints and muscles

1. Keep warm:

Pay attention to the weather during seasonal changes, prepare warm clothes, sunbathe appropriately, and apply hot compresses to joints when necessary. In winter, keep the indoor temperature at 19-25 degrees and the humidity at 50-60% for a comfortable temperature.

2. Regular exercise:

Exercise can promote blood circulation and move joints. You need to warm up and stretch before exercise, and stretch and relax your muscles after exercise. People with joint problems can choose walking, brisk walking, stationary bikes, bicycles, swimming, yoga and stretching exercises, which are less impactful on the joints.

3. Get enough sleep:

Sleep can relax tense muscles in the body, allowing damaged joints to repair effectively.

4. Control your weight:

Proper weight management can prevent knee injuries and reduce symptoms such as arthritis.

Collagen is one of the components of cartilage. Collagen is a protein composed of polypeptides. Therefore, if you consume enough beans, fish, meat, and eggs every day, and also consume more foods rich in vitamin C, your body will be able to synthesize collagen.

5 nutrients to protect joints

Moderate supplementation of the five nutrients that help protect joints can also prevent joint discomfort:

1. Omega-3 fatty acids:

Omega-3 fatty acids can inhibit inflammatory responses. Deep-sea fish such as salmon, tuna, mackerel, herring, etc. are rich in them. Vegetarians can obtain omega-3 fatty acids through walnuts, flax seeds, and chia seeds.

2. Collagen:

Collagen is one of the components of cartilage. Collagen is a protein composed of polypeptides. Therefore, if you consume enough beans, fish, meat, and eggs every day, and also consume more foods rich in vitamin C, your body will be able to synthesize collagen.

3. Vitamin C:

Vitamin C is an antioxidant nutrient that can protect joints and reduce damage. Vitamin C is an important coenzyme in the synthesis of collagen. It is rich in fruits such as kiwi, citrus, and guava. The polyphenols in fruits also help to fight inflammation. Eating 2 servings of fruit a day can reach the recommended intake.

4. Organic sulfide:

MSM (methylsulfonylmethane) is believed to prevent chronic inflammation. Foods such as cabbage, cauliflower, kale, garlic, and onions are rich in organic sulfides.

5. Selenium:

Selenium can enhance the body's antioxidant capacity and prevent joint inflammation. Other studies have found that the more selenium a person consumes in their daily diet, the better their bone density will be, thus avoiding problems such as osteoporosis, back pain, or joint deformities. Foods high in selenium include broccoli, tuna, beef, offal, eggs, and whole grains. Broccoli has a very high selenium content. The recommended daily selenium intake for adults is 55 µg, and eating 10 grams of broccoli can reach more than 70% of the recommended daily intake. Moderate intake of broccoli can quickly obtain the required nutrients.

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