4

votes

How can I optimize joint health through diet?

Answered on August 19, 2014
Created April 12, 2011 at 1:44 AM

Regularly training with weights(since 14 now 28) has always made me apprehensive of joint-health. What is the best way to (1) prevent cracking/stiff joints through diet, (2) prevent calcification(I don't want to become an ossified man after all...)and maximize tensility and strength outside of the gym or in. Feedback please.

P.S. I have recently come into some pork hocks and the 16.5 oz. of skin/gelatin they yielded would probably be a good start--or would it? Are there special "Superjoint" amino acid ratios that optimize joint-health(strength, tensility, lubricity, and whatever property?). Again: feedback if possible would be appreciated.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 06:54 PM

@Jason once you get the recipe, I'd love a copy! I'll trade you for my grandmother's chopped liver recipe...

7e1064164e012a1ead098098245b1cd4

(1217)

on April 12, 2011
at 05:13 PM

Thanks Adam. My grandma makes me brawn set in aspic whenever I go to visit - I should ask for the recipe! http://en.wikipedia.org/wiki/Brawn

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:43 PM

http://www.enotes.com/food-encyclopedia/gelatin

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:41 PM

http://en.wikipedia.org/wiki/Aspic is MEAT and GELATIN, so google up some Aspic.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:38 PM

Jason: you might want to steal the recipe of Gulaman (Gelatin in Coconut Milk) for proportions and instructions. http://www.allfavoriterecipe.com/gulaman-gelatin-in-coconut-milk when to heat it and when to cool it are important!

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:33 PM

@PersonMan: I would definitely go for colorless and unflavored!

7e1064164e012a1ead098098245b1cd4

(1217)

on April 12, 2011
at 03:32 PM

Brilliant, thanks. I was thinking of mixing it with some coconut milk and possibly letting it set in the fridge? A kind of coconut...jelly...!

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:32 PM

Personman: Have you seen the cost of veterinary bills? Good food for dogs saves money, just like it does for us.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:29 PM

The stuff is pretty flavorless, I'd just stir a tablespoon into a cold liquid and chug it down. Flavored liquids like iced tea cover it up well.

77877f762c40637911396daa19b53094

(78467)

on April 12, 2011
at 03:25 PM

Where I was living I could obtain gelatin powder for $30/5+ lbs. But it was porcine and possibly(?) contained yellow colour. The quality of animal products is likely higher absorption-wise isn't it?

77877f762c40637911396daa19b53094

(78467)

on April 12, 2011
at 03:22 PM

Thanks. Why give the bones to the dogs? Wouldn't it be better to powder them for a calcium source(although dogs need calcium too...)

7e1064164e012a1ead098098245b1cd4

(1217)

on April 12, 2011
at 03:19 PM

How would you go about adding gelatin to your foods? I am interested in consuming it myself but am unsure what to do with it...

535633b57c4a4940d1e913e7a12ee791

(1013)

on April 12, 2011
at 01:14 PM

Sore elbows and knees form 40 years of working out. The only supplement that helped me was fish oil (and reducing veg oils in my diet.)

77877f762c40637911396daa19b53094

(78467)

on April 12, 2011
at 02:12 AM

Here I sit cracking my knuckles just a-waitin' for someone to pass the proverbial joint(-health realted info.)...

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3 Answers

1
B3c62d89cd47b7d7209b6a99243d0ded

on April 12, 2011
at 02:43 PM

What I'm rebuilding my joints with... my recovery speed is increasing!

I've been looking at healthy ways to get my connective tissue and cartilage to return and adapt faster, now that I am regularly doing higher intensity exercise.

And higher intensity living!

I've been making bone-broth soup out of bones and leftovers, and I'm planning on adding pure gelatin to my food, (no sugars or flavors, just powdered gelatin)...

Weston A Price's page on bone broth and gelatin... http://www.westonaprice.org/food-features/513-why-broth-is-beautiful.html

"Gelatin: The Traditional Way to Ensure Adequate Proline and Glycine in the Diet" is the part that has me interested.

A 1999 German study also proved the truth of the saying "Man ist was man isst." Their study was inspired by reports of the positive influence of gelatin on degenerative diseases of the musculo-skeletal system and curiosity about the "therapeutic mechanism and the absorption dynamics." Mice fed radioactive gelatin hydrolysate were compared to control mice administered radioactive proline. They found that 95 percent of the gelatin was absorbed within the first 12 hours, and the labeled gelatin found in the tissues was similar to that of labeled proline with one exception--the absorption and accumulation of gelatin in the cartilage was twice as high. This suggested a salutary effect of gelatin on cartilage metabolism that would not occur with the ingestion of proline alone. They concluded, "These results demonstrate intestinal absorption and cartilage tissue accumulation of gelatin hydrolysate and suggest a potential mechanism for previously observed clinical benefits of orally administered gelatin."51

In 2000, Dr. Roland W. Moskowitz of Case Reserve University published the results of his review of the literature on collagen hydrolysate in the treatment of osteoporosis and osteoarthritis. He was particularly impressed with clinical studies that suggested that 10 grams of pharmaceutical grade collagen hydrolysate per day were enough to reduce pain in patients with osteoarthrisis of the knee or hip and that gelatin held a significant treatment advantage over the placebo. For bone patients, Moskowitz concluded that studies of the effects of calcitonin (a hormone known to participate in calcium and phosphorus metabolism with and without a collagen-hydrolysate-rich diet showed that calcitonin plus the gelatin inhibited bone collagen breakdown far better than calcitonin alone.52

The big question is why so many early studies showing the healing power of gelatin have languished in obscurity. The easy explanation is that after the 1930s, pharmaceutical drugs were widely prescribed for ills that were once healed with gelatin.

Gelatin, stress, longevity by Ray Peat is also very interesting to me. http://raypeat.com/articles/articles/gelatin.shtml

I know that I'm rebuilding from what I eat, with the rebuild instructions coming from how I move and think.

I'm improving as much as I can, and as fast as I am able.

EDIT: This is the cheapest way I have found to get Now Foods Beef Gelatin Powder Unflavored 5 Lbs (this is a link to Amazon)

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:29 PM

The stuff is pretty flavorless, I'd just stir a tablespoon into a cold liquid and chug it down. Flavored liquids like iced tea cover it up well.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:43 PM

http://www.enotes.com/food-encyclopedia/gelatin

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:33 PM

@PersonMan: I would definitely go for colorless and unflavored!

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 06:54 PM

@Jason once you get the recipe, I'd love a copy! I'll trade you for my grandmother's chopped liver recipe...

7e1064164e012a1ead098098245b1cd4

(1217)

on April 12, 2011
at 03:19 PM

How would you go about adding gelatin to your foods? I am interested in consuming it myself but am unsure what to do with it...

7e1064164e012a1ead098098245b1cd4

(1217)

on April 12, 2011
at 03:32 PM

Brilliant, thanks. I was thinking of mixing it with some coconut milk and possibly letting it set in the fridge? A kind of coconut...jelly...!

7e1064164e012a1ead098098245b1cd4

(1217)

on April 12, 2011
at 05:13 PM

Thanks Adam. My grandma makes me brawn set in aspic whenever I go to visit - I should ask for the recipe! http://en.wikipedia.org/wiki/Brawn

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:41 PM

http://en.wikipedia.org/wiki/Aspic is MEAT and GELATIN, so google up some Aspic.

77877f762c40637911396daa19b53094

(78467)

on April 12, 2011
at 03:25 PM

Where I was living I could obtain gelatin powder for $30/5+ lbs. But it was porcine and possibly(?) contained yellow colour. The quality of animal products is likely higher absorption-wise isn't it?

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:38 PM

Jason: you might want to steal the recipe of Gulaman (Gelatin in Coconut Milk) for proportions and instructions. http://www.allfavoriterecipe.com/gulaman-gelatin-in-coconut-milk when to heat it and when to cool it are important!

1
4b97e3bb2ee4a9588783f5d56d687da1

on April 12, 2011
at 11:11 AM

as we speak I have a crock-pot full of Marrow Bones, Short Ribs, Neckbones, and Knucklebones all simmering. cooled it makes an amazing gelatin/gravy, and the dogs get the leftover softened bones.

Beef Gelatin/Collagen feeds those joints, and the muscle meat/veggie diet doesn't meet those needs.

Nutritionally, there is a TON of vitamins and minerals obtained from Homemade Pastured Broth.

I would Only make it from a Healthy Animal however.

Im not a huge soup guy...so I use it post workout for Gravy for a couple mashed tubers.... Divine.

77877f762c40637911396daa19b53094

(78467)

on April 12, 2011
at 03:22 PM

Thanks. Why give the bones to the dogs? Wouldn't it be better to powder them for a calcium source(although dogs need calcium too...)

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on April 12, 2011
at 03:32 PM

Personman: Have you seen the cost of veterinary bills? Good food for dogs saves money, just like it does for us.

1
0dc1d63c3d5975f5115f535c6a90c9dd

(2283)

on April 12, 2011
at 03:12 AM

Gelatin in the form of homemade beef and chicken and fish stock will do a lot for joints. As will avoiding foods that cause inflammatory reactions in you. Personally, I know that dairy cause problems for me. So, if I want to avoid joint probs, I avoid it.

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