Smartphonegebruik leidt tot RSI of artroseklachten
Uit een onderzoek blijkt dat 40 procent van de jongeren last heeft van nekklachten als gevolg van veelvuldig smartphone gebruik. Ook onder ouderen is een smartphone of tablet gemeengoed geworden. Van de vijftigplussers bezit inmiddels 40% een smartphone en bijna 60% een tablet. Deze apparaten worden vaak intensief gebruikt omdat ze, in tegenstelling tot een computer, eenvoudig overal mee naar toe genomen kunnen worden.
Gemiddeld kijken we drie uur per dag op het scherm van onze smartphone of tablet. De standaardhouding daarbij is starend naar beneden, met de nek gebogen in een hoek van 45 graden. Bij een rechte houding weegt het hoofd 5 kilo. In de ‘smartphonestand’ neemt het gewicht toe tot 22 kilo. De rug wordt dan evenveel belast als tijdens het dragen van bijvoorbeeld een bierkrat. Dit kan leiden tot RSI-achtige klachten in nek en schouders en uiteindelijk ook tot artrose in de ruggenwervels. “Het aantal uren dat we met ons hoofd naar beneden zitten, is schrikbarend toegenomen,” zegt orthopedisch chirurg Piet van Loon.
Ook de Duitse hoogleraar Orthopedie, Kartsen Dreinhöfer, waarschuwde onlangs dat een verkeerde smartphone houding nek en schouderklachten kunnen veroorzaken. “Het staren naar het scherm is net zo slecht voor de rug als het tillen van 17 kilo”, zegt Dreinhöfer. De smartphone houding heeft dus een enorme impact op de nek, schouders, ruggenwervels. Het is dus zaak je smartphone of tablet verantwoord te gebruiken; hieronder vind je tips. Ook speelt voeding een belangrijke rol.
Heb je al last
In voeding zitten eiwitten. Eiwitten bestaan uit aminozuren. Bij de spijsvertering worden de aminozuren onder invloed van enzymen, uit voeding vrijgemaakt. De aminozuren worden via de darmhaarvaten en de poortader naar de lever gevoerd. Een deel van de aminozuren zal de lever onveranderd verlaten, een deel zal in de lever worden omgezet in andere aminozuren.
Uit de vrijgekomen aminozuren kan het organisme zijn eigen specifieke eiwitten opbouwen. De aminozuurverbindingen stimuleren de cellen om nieuwe eiwitten (collageen) aan te maken en op te bouwen. Bindweefsel als botten, spieren, pezen, kraakbeen (fibreus), gewrichtsbanden, gewrichtskapsel, gewrichtskraakbeen (hyalien), bestaan grotendeels uit collageen. Het aanmaken (de synthese) van deze eiwitten binnen een organisme wordt eiwitsynthese genoemd.
Eiwitten worden in al ons bindweefsel gevonden. Zo zit het in onze gewrichten, het kraakbeen, en botten. Eiwitten bestaan uit aminozuren. In de natuur zijn ongeveer 500 verschillende aminozuren geïdentificeerd, waarvan een beperkt aantal in menselijke eiwitten voorkomt.
Een grote hoeveelheid wetenschappelijke studies bevestigt de werkzaamheid van aminozuren, die het bindweefsel ondersteunen en gezonde gewrichten bevorderen. Deze gegevens omvatten in-vitro, in vivo en meervoudige placebo-gecontroleerde klinische studies [1].
Uit studie, double-blind randomized, placebo-controlled, is gebleken dat aminozuren de aanmaak van nieuw kraakbeen bevorderen [2], terwijl in weer andere klinische studies is bevestigd dat een dagelijkse inname van aminozuren (ca. 8g per dag), een positief effect had op gewrichtspijn reductie en de gewrichtsfunctionaliteit verbeterde [3].
Ontdek meer over deze aminozuren…
Tips
Voorkomen is beter dan genezen. Maar hoe de smartphone of tablet verantwoord te gebruiken zonder kans op vervelende klachten? Een paar tips:
- Bij staan heeft een actieve houding de voorkeur. Breng met de handen de smartphone ter hoogte van het gezicht, zodat horizontaal naar het scherm gekeken kan worden. Laat de schouders enigszins hangen, ga niet voorover zakken.
- Bij zitten is het óók belangrijk een actieve houding aan te nemen. Ga niet achterover leunen/hangen, voorkom een gebogen houding. Beter is het om op het puntje van de stoel te gaan zitten en de smartphone omhoog te brengen naar het gezicht zodat horizontaal naar het scherm gekeken kan worden. Ga hierbij niet voorover hangen.
- Doe dagelijks lichaamsoefeningen om je bovenrug sterk te maken, zoals bijvoorbeeld: stok op schouders, houd stok met beide handen vast, draai zo ver mogelijk naar links, herhaal dit rustig naar rechts, enz. (10x).
Wees dus bewust van je houding! Laat je hoofd niet hangen maar breng tablet of smartphone op ooghoogte. Zo blijft het hoofd rechtop staan.
Ontdek meer over deze aminozuren…
[1] 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.
Moskowitz, R., 2000. Role of collagen hydrolysate in bone and joint disease. Seminars in Arthritis and Rheumatism, 30: 87-99.
Jiang, et al. 2014. Collagen Peptides for Treatment of Knee Osteoarthritis: A Double-Blind Randomized, Placebo-Controlled Study. Agro Food Industry Hi Tech 25(2): 20–21.
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.
Ragle R.L. et al., 2012. Nutraceuticals in the management of osteoarthritis: a critical review. Drugs & Aging, 29: 717-731.
Benito-Ruiz P. et al., 2009. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal of Food Sciences and Nutrition, 60:99-113.
Clark, K.L. et al., 2008. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activityrelated joint pain. Current Medical Research and Opinion, 24: 1485-1496.
[2] 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.
[3] Voetnoot Studies:
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.
Benito-Ruiz P. et al., 2009. A randomized controlled trial on the efficacy and safety of a food ingredient,collagen hydrolysate, for improving joint comfort. International Journal of Food Sciences and Nutrition, 60:99-113.
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