A gelatin is a good food, with large amounts of protein and low in calories. The orthopedists Nuno Esteves explains the real effects that can be expected from consuming this food on bone and joint health.
Regular gelatin contains a compound called hydrolyzed collagen. This compound, in addition to existing in gelatin, can be isolated and taken in tablets. In this form, isolated in tablets, there are some studies that seem to show that it can help you have less joint pain. There are, however, three problems that prevent us from saying with certainty that gelatin is good for your joints:
1. The amount of this compound, hydrolyzed collagen, present in common gelatin, which we usually eat as dessert, is very low. To consume the same dose as in tablets, we would have to consume 4 to 5 cups of gelatin per day!
2. Even if If we consumed 4 to 5 bowls, the quality of collagen in food gelatin It is not the same as what is in the tablets and has been studied.
3. Even for tablets with high doses of this compound in its purest form, studies are still not conclusive – the benefit appears to be small and it is not clear which doses are best to use.
Essential care for the health of joints
There are, however, other precautions, these scientifically proven to improve joint health. Of these, those that are most important according to science are the physical exercise and weight loss.
The first, and most important, is maintain an active life with the appropriate exercise program.
This may seem counterintuitive: If the joint is getting worn out, wouldn’t it be better to use it as little as possible? In truth no. Ours Joints are covered in cartilage, which acts like a sponge. When we exert force on it, it absorbs and releases the liquid that surrounds it, and this is the way it absorbs nutrients. – that is, to eat – and stay healthy.
The most recommended exercises in this context are strength training and the so-called “aerobic training”, that is, resistance training.
Practical examples are, on the strength training side, the training in the gym, with appropriate weights, elastic bands, machines or your own body weight and on the resistance training side the walking, cycling, swimming and elliptical.
Other types of exercises that can complement strength and resistance exercise are water exercises (water aerobics, hydrotherapy), exercises that include stretches (pilates or yoga) e balance training (which can also be carried out in the gym, or in specific tai chi classes).
Of all these, it is important to choose an exercise that you like and that you enjoy doing. It doesn’t matter if you sign up for the perfect class at the gym and then never go.
Most Municipal Councils already have senior sports programs that residents can enjoy.
Secondly, weight loss. Not only does the physical exercise but also a healthy diet. It is estimated that a Weight loss of 5 to 10% of body weight helps improve bone and joint pain.
I.e, for a person weighing 70 kg, losing between 3.5 and 7 kg can greatly improve their quality of life. Using the same example, we can imagine that we are going to walk a kilometer with a 7 kilo backpack on our back (a backpack with 7 packets of rice) and think about the relief we would feel at the end of the walk when we finally put it down.
Other important precautions are those that we always recommend for a healthy lifestyle: a good nutrition, favoring the Mediterranean diet, abstaining from alcohol and tobacco consumption, good rest and adequate sleep.
A gelatin is a good food, with large amounts of protein and low in calories. Although it does not have a specifically beneficial effect on joint health, It can be included in a healthy diet and thus be another piece that helps with the health of bones and joints.
Article written by Nuno Esteves, orthopedist at Hospital Lusíadas Braga
