39 JOINT

Joint Responsibility

As we age, our joints can suffer from wear and tear, and if we are particularly active this may happen prematurely if we don’t take the necessary precautions. It is important to care for your bones and joints, especially if conditions such as osteoporosis or arthritis run in the family. Thankfully, there are several easy steps we can take to care for our joints through lifestyle, dietary and supplement choices. Here, we share with you our advice on how to best care for your joints whatever your age!

Lifestyle

SLEEP

As with most elements of keeping healthy, sleep is a key factor, and the relationship between joint pain and sleep is two-way. Whilst many blame their pain (usually from conditions such as arthritis) on not being able to sleep, a lack of sleep may increase pain and your perception of pain. Try going to sleep at the same time every night, and have a regular regimen that you follow, with no TV or screen time for at least two hours before bed.

HYDRATION

Your body needs to be hydrated to allow proper elimination of toxins and waste, a builldup of which may be a causing factor of painful inflammatory conditions. Adequate water intake also lubricates your joints, reducing any inflammation and accompanying pain in them. Aim for at least 1.5 litres of water a day, including herbal teas.

SALT BATHS

Adding magnesium-rich salts, such as Epsom, Himalayan pink salt and magnesium sulphate to your bathtub can help relax muscles and soothe joints, whilst also promoting a good night’s sleep. If you don’t have a bathtub or don’t enjoy them, try adding to a foot spa or bowl of warm water and soaking your feet. Be sure to stay in for at least twenty minutes.

KEEP ACTIVE & MAINTAIN A HEALTHY WEIGHT

Whilst it might seem counterintuitive and the last thing you feel like doing, gentle exercise such as walking, swimming or stretching, may help remedy painful joints. Osteoporosis can be brought on when women go through the menopause, and this can lead to painful joints. However, weight bearing exercise can help improve and maintain bone density. Always consult a medical or health professional before engaging in any form of activity. Whatever your age, be sure to maintain a healthy weight as a study showed that for everyone pound of weight loss, there is a four pound reduction in knee-joint stress, and even modest weight loss can significantly lighten the burden on your joints[1].

STRESS MANAGEMENT

When we are stressed, our bodies produce the hormone cortisol, which inhibits collagen production, which is needed for healthy joints. Try practising yoga, mindfulness, meditation, deep breathing, or even just a walk in nature or a change of scenery.

THE SUNSHINE VITAMIN

Get outdoors every day to increase your body’s vitamin D production. Low vitamin D levels are associated with osteoarthritis, so head outside in the morning or late afternoon when the sun is less intense without sunscreen for half an hour.

References [1] https://www.webmd.com/osteoarthritis/news/20050629/ small-weight-loss-takes-pressure-off-knee

Diet

INFLAMMATION

Exercising regularly causes an inflammatory response in the joints, and this is completely normal and natural, however conditions such as arthritis and other joint pain are also caused by inflammation. We can help our body recover and reduce symptoms by following an antiinflammatory diet. Good foods to include are: ginger, papaya, cherries, apricots, avocado, oily fish, berries, leafy greens such as kale, spinach, and collard greens, and cruciferous vegetables such as broccoli and cauliflower. Avoid processed foods, refined sugars and alcohol.

PROTEIN

Amino acids are the building blocks of the body and crucial for healthy connective tissue in our joints. Ensuring we get good quality protein at every meal can help maintain our joint and overall body health.

MINERALS

Several minerals, including magnesium, potassium, calcium and zinc are important for joint health. It can be difficult to consume enough minerals due to soil depletion, however one good way to get more minerals in your diet is bone broth. When the joints, cartilage, ligaments and bones from animal carcusses are soaked and heated, the minerals are released into the liquid, which makes a highly nutritious drink or addition to sauces and soups.

Supplements

As with all supplements, they should not replace a healthy, balanced diet, and you should always consult a health or medical professional before taking.

NATURE’S ANSWER GINGER & TURMERIC

Brings together these two beneficial herbs in liquid capsules with QUIK-SORB®; an exclusive blend of herbs known to enhance delivery of the nutrients to the body. Turmeric standardised for 95% curcuminoids, and ginger standardised for 5% gingerols.

GARDEN OF LIFE VEGAN D3 SPRAY

A high strength supplement - 1000iu - in a highly absorbable, biologically active form of vitamin D3 (cholecalciferol). Delivered in a lipid base of organic pumpkin seed oil and organic cranberry seed oil for better absorption. Check your Vitamin D3 levels at your GP to assess the dose you need at the beginning of your intake and after 3 -6 months.

NATURE’S ANSWER GLUCOSAMINE & CHONDROITIN

With 1000mg glucosamine, 750mg MSM, 300mg chondroitin, zinc, manganese, potassium and boron minerals, this liquid supplement with a natural orange flavour is ideal for those who struggle with swallowing tablets.

NEOCELL COLLAGEN 2 JOINT COMPLEX

Type II Collagen is the key structural protein in cartilage tissue, making up 60% of it, is crucial for healthy and fluid joint movement, and deteriorates as we age. NeoCell Collagen 2 is a complete joint supplement that contains glucosamine, chondroitin, and hyaluronic acid, which are key components for supporting and maintaining healthy joint function.

NATURE’S ANSWER PLANT-BASED CAL-MAG LIQUID

Features Aquamins red algae & sea water marine magnesium and multi-mineral complex which supplies 500mg calcium and 250mg magnesium per serving, along with 72 other trace minerals. Sustainably harvested in the cool, clean and pristine Iceland Arctic waters.