Orthopedic and Traumatology specialist Op. Dr. Utku Erdem Özer, says that doubling the human life span over the last 100 years has increased the number of people who have had problems with muscles, bones, and joints. "You should choose the diet that will keep you on your ideal weight," says Dr. Özer, adding that extra-virgin olive oil is an absolute must in our diet due to its’ antioxidant and anti-inflammatory effects.
WHAT SHOULD WE BE EATING FOR OUR MUSCLE, BONE AND JOINT HEALTH?
The human life span has doubled in the last 100 years. The most important cause of this increase has been the development of successful treatment methods for infectious diseases. We could therefore say that the discovery of antibiotics has extended human life. But we also see some disadvantages linked to the prolongation of human life. Especially the discs, knee and hip joints in our load-bearing spine structure may not last us until we are 80-90 years old. In the last 20-30 years, the most common orthopedic surgeries in the world are knee and hip joint prosthetic surgeries. Of course, there's no rule that this is going to happen to everyone. It is often possible to avoid arthritis. First of all, I must say that it is important that you are at an ideal weight, or even lower than that, in order to ensure good joint health. The less load you have on the discs, in your waist, the joints that you have in your knee, hip & ankle, the longer your joints will last you. And for that, it's important that you choose the diet that will keep you at your ideal weight.
WHAT IS THE IMPORTANCE OF CONSUMING EXTRA-VIRGIN OLIVE OIL FOR OUR MUSCLE, BONE AND JOINT HEALTH? WHAT KIND OF DISEASES CAN CONSUMING UNHEALTHY OILS MAY CAUSE IN OUR BODIES?
The most important benefit of extra-virgin olive oil is the ability to neutralize free radicals that occur after oxygen use in almost every cell in our body. We call this the antioxidant property. Another feature of extra-virgin olive oil is that it is rich in vitamin E and healthy fatty acids. In addition, the anti-inflammatory effect that reduces chronic inflammation in our joints has a positive effect on joint health.
BESIDES NUTRITION, WHAT ELSE SHOULD WE BE PAYING ATTENTION TO IN ORDER TO STRENGTHEN OUR BODY?
Regular exercise is essential to both physical and mental health. Today we know very well that when we exercise regularly, most people don't get chronic diseases, so we don't have to take drugs and/or medication. We know that regular exercise has a protective effect on neurological diseases such as high blood pressure, type 2 diabetes, high cholesterol-related vascular hardness, heart failure, heart rhythm disorders, stroke, Parkinson’s, and Alzheimer's. At least 3 hours a week of regular exercise is also shown in research to be sufficient to strengthen our body.
HOW DOES IT AFFECT ATHLETES’ PERFORMANCES WHEN THEY CONSUME FOOD PREPARED WITH EXTRA-VIRGIN OLIVE OIL IN THEIR DIET?
Olive oil has a long history for athletes. In ancient Greece, Olympic games were held in 700 BC, and the winners were led by an olive wreath made from olive trees. Olive oil was used to lubricate the body before sports. And still to this today, olive oil is very important to athletes. Athletes deal regularly with muscle-building and muscle breakdown. So, more free radicals are formed in the athlete’s body. Athletes need more nutrients that eliminate these free radicals; therefore, what they need are antioxidants. The best and easiest-to-obtain antioxidant is extra-virgin olive oil. Professional athletes should be consuming polyphenol-rich extra-virgin olive oil, not only for muscle and joint health, but also in order to protect their stomachs from stress-induced disorders.
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Op. Dr. Utku Erdem Özer
He was born in Trabzon in 1977. He graduated from Trabzon Anatolian High School and İstanbul University, Cerrahpaşa Faculty of Medicine. He received Specialty Training at Taksim Education Research Hospital. Since his residency, he has been very interested in athlete injuries and sports surgeries. Between 2010-2012, he acquired hand and microsurgery experience in the Manus El Group. He joins the running and triathlon races because of his interest in running, swimming, and cycling. He has completed the half-ironman 10 times, and the ironman distance race 2 times. Between 2016-2018 he was a member of the Board of Directors and the Board of Health of the Turkish Triathlon Federation. He is a member of the Board of Directors of the Istanbul Metropolitan Municipality Sports Club.
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