As you age, wrinkles appear on the skin and white hair grows, and joints become weaker. Weakening of the joints means that the cartilage at the ends of the bones wears down or the lubricating fluid between the bones decreases. Among these, cartilage begins to age as early as the early 20s, so it is good to pay attention to cartilage health from a young age.

The more weight you gain, the faster your cartilage wears out.

To prevent cartilage from wearing out or tearing, weight management is the most important factor. The more weight a person carries, the greater the burden on the joints. Generally, by the time a person reaches their 40s, their cartilage has degenerated by about 50% compared to when they were 20. However, compared to individuals with a normal or slightly overweight body mass index (BMI) of 18.5 to 25, those who are obese (BMI 26 to 30) experience cartilage degeneration at twice the rate, and those with severe obesity (BMI over 30) at three times the rate. Additionally, for every 1 kg increase in weight, approximately 3 kg of additional pressure is exerted on the knee joints.

For patients visiting the hospital due to joint problems, weight control is always recommended first. Excess weight can put additional strain on the joints even during exercise, making it difficult to see effective treatment results.

Calcium supplements do not help with joints

Seventy percent of cartilage is water. The rest is made up of collagen and proteoglycans, which serve to absorb shock. Calcium, which hardens bones, is almost absent in this cartilage. Therefore, calcium intake is not significantly related to cartilage health.

Glucosamine, known to be good for joints, is a major component of cartilage, and our bodies produce glucosamine on their own. However, as we age, the ability to produce glucosamine decreases, and cartilage becomes less effective at absorbing shock, making osteoarthritis more likely to develop. Therefore, taking glucosamine supplements can help maintain joint health. However, it is more appropriate to take them as a preventive measure to avoid deterioration of the joints rather than for treatment purposes. Since cartilage has no blood vessels, nutrients are not directly supplied through the blood.

It is commonly believed that eating foods high in collagen, such as pig skin, is good for joints. However, this is incorrect. Consuming large amounts of such foods to see joint health benefits can actually lead to increased intake of cholesterol and calories, which is not beneficial.

◇Strong muscles reduce the burden even if joints are damaged

Cartilage needs to be in active contact with the synovial membrane to receive ample nutrients. Therefore, if you completely avoid using your joints, reducing the chances for cartilage to touch the synovial membrane, degeneration accelerates. Exercise allows the cartilage to contact the synovial membrane properly and receive sufficient nutrients. Good exercises for this purpose include swimming and cycling. Stretching and strength training are also beneficial for joint health. Even as you age and your joints weaken, maintaining strong surrounding muscles and ligaments can help compensate for joint function without significant strain. It is sufficient to keep the joints from feeling fatigued or painful.

However, depending on a person's weight or joint condition, the impact on cartilage from the same exercise can vary. Therefore, even exercises that are beneficial for joints should be approached with caution if a person already has a joint disorder. It is advisable to consult with a primary care physician to find the appropriate exercise methods and intensity for oneself.

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Joint pain as well.

If your weight increases by 1 kilogram

Certainly puts strain on the knees

I can feel it going.

Still trying to maintain my weight.