Over the years, bones and joints wear out, pain and age-related diseases start to occur and affect our quality of life. Therefore necessary to strengthen tendons and joints with a healthy diet, exercise and some additional supplements.
Although it is often the most common cause in these cases, ageing is not the only reason why joints suffer from wear and tear. Younger people also experience it due to excessive or inadequate physical training.
Find yourself in any of these scenarios or want to prevent the onset of discomfort and disease. You’ll be pleased to discover how to strengthen tendons and joints with the tips in this article.
Today we tell you:
- How to strengthen tendons and joints?
- What exercises help strengthen joints?
- Strengthen tendons and joints with these foods.
- What to take to strengthen tendons and joints?
How to strengthen tendons and joints?
Wear and tear of tendons, joints, ligaments and bones is inevitable. The passage of time causes these essential parts of our body to weaken.
In this process, there are specific areas that generally suffer the most wear and tear. These are the hips, elbows, knees, wrists, shoulders and ankles. Therefore, these are the areas of the body that require the most attention to prevent weakening.
However, it is possible to mitigate the consequences of the passage of time with simple tips that you can integrate into your daily routine.
Note: If you experience recurring discomfort/pain in your muscles or joints, we recommend that you see a specialist to check for any medical conditions or diseases. Your doctor will know how to proceed in these cases.
However, if you want to strengthen your tendons and joints, experts recommend three groups of actions. Most of them aim to avoid excess weight, which, together with ageing, are the leading causes of wear and tear.
- Moderate exercise.
- Balanced diet.
- Enhancing supplements.
But we will talk about each of these actions in detail below.
What exercises help to strengthen joints?
Regular physical activity is essential for a healthy life.
With this goal in mind, it is unnecessary to train for 3 or 4 hours a day, as too much or poorly executed exercise can have the opposite effect, or worse, lead to injury.
It is precisely for this reason that we put the surname ‘moderate’ in the above heading.
All you need to do is do some sport, walk or keep moving during the day, especially if you spend a lot of time sitting down. In short, avoid a sedentary lifestyle.
Among the physical activities to strengthen tendons and joints, experts recommend:
- Cycling (be careful with intense spinning, as, in this activity, your knees support the weight of your body).
- Exercises that promote flexibility, such as yoga or Pilates.
Similarly, specific activities will help you exercise your joints to maintain their functionality and flexibility. Discover some of the most effective ones below:
- Heel raises.
- Leg extensions.
- Chest raises.
In general, physiotherapists recommend one main exercise or a group of activities for the torso and each limb. As an additional tip, don’t forget to perform neck movements in all directions.
Similarly, experts advise warming up the body before training and stretching and relaxing the muscles once the exercise is over. This fact prepares the body and prevents preventable injuries.
It doesn’t matter which exercise we choose. The important thing is to have a regular activity that is appropriate to the characteristics and possibilities of each person.
Strengthen tendons and joints with these foods
A balanced diet without excesses, in which you consume the nutrients necessary for your body, is the basis of an optimal state of health.
In this regard, the main recommendation is to stay hydrated.
Hydration helps to synthesise the synovial fluid that surrounds the joints. This substance helps to reduce friction between cartilage and other tissues, which prevents wear and tear. In this way, water contributes to the proper lubrication of the joints.
Although this is advice that both doctors and nutritionists never tire of repeating, many people still do not drink enough water. The most common recommendation is to drink 2 litres of water daily. However, this may vary from person to person, depending on lifestyle or physiological needs.
To strengthen tendons and joints or prevent their weakening, you need specific vitamins, minerals and nutrients that you can absorb from different foods.
- Vitamin C (broccoli, kiwi, papaya, pineapple, oranges, tomatoes, etc.).
- Vitamin D (tuna, salmon, milk, eggs and others).
- Calcium (green leafy vegetables, legumes, oily fish, etc.).
- Phosphorus (fish, shellfish, cheese, chocolate, etc.).
- Magnesium (carrots, grapes, whole grains, etc.).
- Foods are rich in collagen (lean meats, bone broth and poultry or bovine cartilage, leeks, garlic, onions).
- Foods with a high percentage of sulphur (cabbage, asparagus, etc.).
- Meat and meat products were rich in protein.
Include these ingredients in your diet, and you will boost to a healthy diet that favours the strengthening of your joints and tendons.
What to take to strengthen tendons and joints?
Suppose you are moderately physically active and eat a healthy diet. You already have the necessary building blocks to help strengthen tendons and muscles.
But many times, this is not enough.
Some people need to add certain supplements to the equation. Either because their body does not assimilate certain foods or does not react as expected to these healthy habits.
What are the best supplements for strengthening tendons and muscles?
Silica is a natural component of the body that stimulates bone mineralisation and formation. Therefore, it is an excellent ally to fight against the passage of time and keep your bones strong.
It also helps to synthesise elastin and collagen, vital substances for healthy tendons and joints.
G7 Siliplant is a plant-derived organic silica supplement, which contributes to collagen formation, provides joint comfort, and helps eliminate toxins.
It comes in a 1-litre bottle, and it is recommended to take 15ml twice a day, a few minutes before meals.
On the other hand, experts recommend applying silica gel if you have localised pain or discomfort in a specific area of your body.
Silicium G5 Gel organic silica helps to improve joint problems: discomfort caused by injuries, wear and tear and intense sporting activity.
In addition, Silicium G5 Gel is also suitable for people who want to take care of their skin or combat skin problems, as it stimulates the formation of natural collagen.
It comes in a 150ml flexible tube.
To use, apply the gel to the area to be treated 3 to 4 times a day, with a light massage or leaving the product to act after applying a thin layer.
Magnesium is an essential mineral for our body, but about 80% of the adult population does not reach the minimum levels.
The main benefit of magnesium for the joints is that it helps prevent arthritis because it acts as an antioxidant.
Therefore, it is essential to enrich the diet with magnesium supplements, such as G7 Activ+ capsules, to nourish and strengthen the bone and joint tissue.
As a source of organic silica, which acts in synergy with magnesium and vitamin C, it helps regenerate and strengthen cartilage and improves joint maintenance.
Taking one capsule a day is sufficient for good maintenance.
All these substances are naturally present in our bodies. However, with time, their production decreases, so it is necessary to incorporate them through foods rich in these components or supplements recommended by specialists.
As you can see, strengthening tendons and joints is very easy with the advice we have given you. A healthy diet, moderate exercise and recommended supplements are the key to protecting your body from ageing or physical exertion.
We hope you can apply these tips to enjoy optimal health and a better quality of life!