Lopen vermindert de kans op knieartrose
Bij beginnende knieartrose loont het de moeite om dagelijks te gaan wandelen. Meer wandelen verkleint namelijk de kans op het ontwikkelen van knieklachten bij artrose patiënten. Dit blijkt uit Amerikaans onderzoek [1] onder 1788 personen (leeftijd gemiddeld 67 jaar, BMI gemiddeld 31). De deelnemers kregen 7 dagen een stappenteller mee. Hun kniefunctie werd gemeten en hun klachten werden bevraagd. Na 2 jaar bleek dat personen die meer wandelen, minder beperkingen ervaren.
Voor elke 1000 stappen per dag nam het risico op functieverlies af met 16%. Het optimum ligt bij 6000 stappen per dag of meer, aldus onderzoekers van de Boston University [1]. Hun advies voor mensen met beginnende artrose: begin met 3000 stappen per dag en bouw dit langzaam op.
Met deze bevindingen lijkt het aannemelijk dat regelmatig wandelen de manifestatie en hevigheid van knieartrose tegengaat. Er is echter meer diepgaand onderzoek over een langere onderzoeksperiode nodig om dit met zekerheid te stellen, aldus de onderzoekers.
Bewegen vs. Sporten
Volgens de onderzoekers is het belangrijk om goed het verschil te zien tussen bewegen en sporten. Bij sporten ligt de intensiteit voornamelijk wat hoger, de hartslag en ademhaling gaan omhoog en aan het lichaam kan gemerkt worden dat het moeite kost om de activiteit uit te voeren. Bij bewegen ligt de intensiteit lager, de activiteit kan moeiteloos worden uitgevoerd. Verstandig is dus om dagelijkse bewegingen te blijven uitvoeren, wandelen is hier uitermate geschikt voor. Denk verder aan sporten die de spieren trainen en tegelijkertijd het lichaam niet al te veel belasten. Het meest aan te raden zijn wandelen of Nordic Walking, zwemmen en fietsen [1].
Gezonde voeding en afvallen
Probeer dus in beweging te blijven en breid de lichaamsbeweging stap voor stap uit. Samen met iemand bewegen (zwemmen, wandelen, fietsen, gymnastiek) werkt motiverend.
Kies voor voeding dat rijk is aan mineralen, vitaminen, oliën en antioxidanten. Zo is bekend, dat Omega3 vetzuren uit vette zeevis kunnen helpen bij het verminderen van ontstekingen en dat vitamine C bijdraagt tot het behoud van gezond kraakbeen.
In wetenschappelijke studies [2] over pijn in gewrichten is geconcludeerd dat bepaalde voedingsstoffen (aminozuren) in vergelijking met andere voedingsstoffen, bijzonder voordelig zijn voor mensen met gewricht gezondheidsproblemen, met name voor het verminderen van gewricht ongemak. Kraakbeen beschermt de botstukken van een gewricht tegen beschadigingen en zorgt voor soepele, pijnvrije bewegingen.
In klinische studies is voorts bevestigd dat een dagelijkse inname van aminozuren (ca. 8g) een positief effect had op gewrichtspijn reductie en de gewrichtsfunctionaliteit verbeterde [3}, terwijl uit een andere studie is gebleken dat deze aminozuren de aanmaak van nieuw kraakbeen bevorderen [4].
Aminozuren zijn als voedingssupplement te verkrijgen. Voedingssupplementen worden als levensmiddel geclassificeerd.
En in geval van overgewicht… probeer dan af te vallen, zodat de gewrichten minder worden belast. Zorg dus voor het goede gewicht en evenwichtige en gezonde voeding. Overgewicht zorgt voor extra druk op de gewrichten van knieën, rug, heupen, enkels en voeten. Door af te vallen naar een gezond gewicht, kunnen symptomen als pijn en stijfheid worden verlicht. En yes indeed… vergeet niet te bewegen {1}.
[1] Voetnoot studies
White D.K. et al., 2014. Daily walking and the risk of incident functional limitation in knee osteoarthritis: an observational study. Arthritis Care Res (Hoboken). 2014 Sep; 66(9):1328-36. doi: 10.1002/acr.22362.
[2] Voetnoot studies
Henrotin Y. et al., 2011. Nutraceuticals: do they represent a new era in the management of osteoarthritis? – a narrative review from the lessons taken five products. Osteoarthritis and Cartilage, 19: 1-21.
Ragle R.L. et al., 2012. Nutraceuticals in the management of osteoarthritis: a critical review. Drugs & Aging, 29: 717-731.
Van Vijven J.P.J. et al., 2012. Symptomatic and chondroprotective treatment with collagen derivatives in osteoarthritis: a systematic review. Osteoarthritis and Cartilage, 20: 809-821.
[3] Voetnoot Studies
Ragle, R.L., and Sawitzke, A.D., 2012, Nutraceuticals in the management of osteoarthritis: a critical review, Drugs Aging, 29(9): 717–731.
Jiang JX. et al. (2013). Treatment of knee osteoarthritis: A double-blind, randomized, placebo-controlled study. Agro FOOD Industry Hi Tech, Vol 25(2):19-23.
Oesser, S. et al. (2003). Stimulation of Type II Collagen Biosynthesis and Secretion in Bovine Chandrocytes Cultured with Degraded Collagen. Cell Tissue Research, 311: 393-399.
[4] Voetnoot Studies
Jiang, et al. 2014. Treatment of Knee Osteoarthritis: A Double-Blind Randomized, Placebo-Controlled Study. Agro Food Industry Hi Tech 25(2): 20–21.
T.E. McAlindon 2011, Change in knee osteoarthritis cartilage detected by delayed gadolinium enhanced magnetic resonance imaging following treatment with collagen hydrolisate: a pilot randomized controlled trial.
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