Joint health is a vital aspect of overall wellness that often gets overlooked. Think of your joints as the hinges holding your body together, allowing you to move, bend, and twist easily. Without healthy joints, even the simplest of tasks can become a struggle.
Imagine trying to open a jar without the smooth movement of your wrist or attempting to take a walk without the support of strong knees. It's important to take care of your joints to ensure they continue functioning correctly and support you in all your daily activities. So, let's explore ways to improve and maintain joint health.
Keep moving
Keeping your joints moving is essential for maintaining their health and function. Regular physical activity, such as walking, cycling, swimming, or dancing, can help to improve your joint flexibility and range of motion. Exercise can also help to strengthen the muscles around your joints, which can help to support and protect them.1
Overall, regular exercise is a crucial component of joint health, and it is recommended to aim for at least 30 minutes of moderate-intensity activity on most days of the week.
Maintain an ideal weight
Carrying extra weight can put added stress on your joints, particularly in areas such as your knees, hips, and lower back. As a result, being overweight or obese can increase the risk of developing conditions such as osteoarthritis. Maintaining a healthy weight can help to reduce the stress on your joints and lower the risk of joint-related problems.
If you want to lower inflammation and boost metabolic health, losing just about 5-7% of body weight can be of significant benefit.
Do low-impact exercises
Low-impact exercises are a great option for people who want to improve their joint health without putting too much stress on their joints. These exercises are less likely to cause injury or pain. They can be especially beneficial for people recovering from an injury or a condition affecting their joints. Some examples of low-impact exercises include:
- Walking: Walking is a great way to get your heart rate up and improve your cardiovascular health without putting too much stress on your joints. It's also an easy and convenient exercise to do anywhere.
- Cycling: Cycling is a non-weight-bearing exercise that can be done indoors or outdoors. Stationary bikes are a great option for people who want to avoid the impact of outdoor cycling.
- Swimming: Swimming is an excellent low-impact exercise that people of all fitness levels can do. The buoyancy of the water supports your body, which helps to reduce the stress on your joints.2
- Yoga or Tai Chi: Yoga and Tai Chi are both gentle forms of exercise that can help to improve your flexibility, balance, and range of motion.3
Correct your posture
Posture plays a significant role in joint health because the way you hold your body can affect the amount of stress on your joints. Good posture helps to distribute the weight of your body evenly, which can reduce the stress on your joints and prevent pain or injury.
Here are a few tips to improve your posture:
- Stand up straight: Keep your shoulders back and down, your chest lifted, and your core engaged.
- Sit properly: Keep your feet flat on the ground and use a chair with good lumbar support to maintain the natural curve of your lower back.
- Use a proper posture while working on the computer or any other device: Keep your monitor at eye level, your keyboard and mouse at elbow level, and take breaks to move and stretch every hour.
- Incorporate exercises that target your core, back, and shoulder muscles, like Pilates or Yoga, as they can help to improve your posture and support your joints.
It's worth noting that good posture is not a one-time fix. Instead, it's a habit that needs to be developed and maintained over time.
Pay attention to diet
A low-inflammation diet can help reduce the risk of joint-related problems and improve overall joint health.
Here are a few dietary recommendations for a low-inflammation diet:
- Increase your intake of fruits and vegetables: Fruits and vegetables are rich in antioxidants, vitamins, and minerals that can help to reduce inflammation in the body.
- Include healthy fats in your diet: Foods like olive oil, avocado, nuts, and fatty fish such as salmon contain anti-inflammatory omega-3 fatty acids.
- Consume enough protein: Protein is essential for the repair and maintenance of joint tissue. Good sources of protein include fish, chicken, turkey, tofu, and legumes. Collagen, a kind of protein, is especially good for joint health.4
Boost intake of specific foods, bioactive compounds, and nutrients
Some bioactive compounds, phytocompounds, are especially good for joint health. One can increase their dietary intake or use supplements to boost their intake, like taking Zengko Joint Support Supplement.
Vitamins. Some vitamins that are especially good for joint health are vitamin D, which boosts bone health, and vitamin C, which is an antioxidant and also necessary for collagen production.
Turmeric. Turmeric, a golden spice, is among the most popular joint health supplements. It has anti-inflammatory effects. It is especially good for slowing down osteoarthritis progression. It mainly acts due to its content of curcumin.5
Collagen. It is a protein found throughout the body but is especially abundant in joints and is a major component in joint cartilage.
Chondroitin sulfate. It is a complex carbohydrate known to reduce joint pain and inflammation. Chondroitin is among the proven joint supplements. It helps retain water in cartilage and also has an immune-modulating effect. Most osteoarthritis treatment guidelines approve chondroitin use for joint pains.6
MSM. Methylsulfonylmethane is a sulfur compound that naturally occurs in small amounts in some foods. However, these days it is often used in greater amounts to manage joint disorders. It is believed to have anti-inflammatory and antioxidant properties.
Stop smoking
Quitting smoking can have a positive impact on your joint health. Smoking has been linked to an increased risk of developing osteoarthritis. The nicotine in cigarettes can also cause a reduction in blood flow to the joints, which can lead to inflammation and damage.7
When you quit smoking, the benefits to your joint health can be significant. Quitting smoking can improve blood flow to the joints, reduce inflammation, and decrease the risk of developing osteoarthritis. Quitting smoking can also improve the symptoms of rheumatoid arthritis.
To sum up, keeping your joints healthy with nutrition and the right lifestyle choices is possible. Additionally, joint supplements may also help, and they have a greater benefit when started early.
References
- Kolasinski SL, Neogi T, Hochberg MC, et al. 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis & Rheumatology. 2020;72(2):220-233. doi:10.1002/art.41142
- Simas V, Hing W, Pope R, Climstein M. Effects of water-based exercise on bone health of middle-aged and older adults: a systematic review and meta-analysis. Open Access J Sports Med. 2017;8:39-60. doi:10.2147/OAJSM.S129182
- Cramer H, Lauche R, Haller H, Dobos G. A Systematic Review and Meta-analysis of Yoga for Low Back Pain. The Clinical Journal of Pain. 2013;29(5):450. doi:10.1097/AJP.0b013e31825e1492
- Rodríguez MIA, Barroso LGR, Sánchez ML. Collagen: A review on its sources and potential cosmetic applications. Journal of Cosmetic Dermatology. 2018;17(1):20-26. doi:https://doi.org/10.1111/jocd.12450
- Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Medicinal Food. 2016;19(8):717-729. doi:10.1089/jmf.2016.3705
- Singh JA, Noorbaloochi S, MacDonald R, Maxwell LJ. Chondroitin for osteoarthritis. Cochrane Database of Systematic Reviews. 2015;(1). doi:10.1002/14651858.CD005614.pub2
- Mishra A, Chaturvedi P, Datta S, Sinukumar S, Joshi P, Garg A. Harmful effects of nicotine. Indian J Med Paediatr Oncol. 2015;36(1):24-31. doi:10.4103/0971-5851.151771