Move Freely and Confidently:How to Maintain Your Joint Health

Here are some of the common early symptoms of joint deterioration. The level of discomfort can range from mild to severe.

The leading causes of issues affecting joint health can entail one or more of the following:

• Injuries: Sprains and broken bones can cause fractures and stress the joints.
• Bursitis: Bursitis occurs from overusing your joints. It causes discomfort and swelling around the joints and is common in the shoulders, elbows, knees, and feet.

• Tendinitis: This is the inflammation of the tendons—the bands connecting the bone and muscle. Tendinitis is usually caused by overusing certain body parts and commonly occurs in the elbows, heels, or shoulders.

• The natural decrease in lubricating fluid and collagen: A decline in lubricating fluid in the joints and collagen is expected as we age, but it can get uncomfortable over time. If not addressed soon enough, not only can the discomfort exacerbate, but it can lead to debilitating joint conditions.

Though exercise may sound counterintuitive, it’s one of the most effective ways to combat and preserve joint health. Why?

• Physical activity strengthens the muscles, ligaments, and tendons around the joints.
• Physical activity encourages the circulation of lubricating fluid in your joints that cushions bones and reduces friction amid movement.

If you’re experiencing discomfort, take it easy with low-impact exercises. These exercises include:

• Cycling
• Swimming
• Walking
• Rowing
• Yoga
• Tai chi

Another thing to keep in mind? Variety. According to physical therapist Gary Calabrese, PT, DPT, an exercise regime that entails a mix of aerobic, muscle strengthening, stretching, and mobility routines is key to getting your joints to optimal, long-term health.

Try out this full-body mobility routine you can get started on right away.

Your diet plays a crucial role in joint health. Foods promoting better joint health entail a mix of vegetables, fruits, fish, and whole grains. For example, the following foods contain anti-inflammatory properties—key components that may promote healthier joints.

• Cherries: Cherries carry high levels of proanthocyanidins—chemical compounds that give the fruit its red color and possess anti-inflammatory properties. Studies reveal cherries may decrease jointdiscomfort and decrease the risk of other issues.
• Red peppers: Red peppers contain a high vitamin C content, which helps your body produce collagen—the protein that cushions and holds your joints together. We begin to lose collagen at the age of 25, so staying on top of your vitamin C intake is essential.
• Salmon: Loaded with calcium, vitamin D, and omega-3s, salmon maintains strong bones and reduces inflammation. Research indicates those who consume fish high in omega-3s are more likely to reduce joint swelling and discomfort.

• Oatmeal: Whole grains like oatmeal contain anti-inflammatory properties, which may help ease joint discomfort. Oatmeal also makes for a great post-workout recovery meal to fuel and preserve your joints, bones, and muscles.

• Turmeric: A spice commonly used in cooking,turmeric carries curcumin—a naturally occurring substance with anti-inflammatory effects. Curcumin is notably known to support joint health, specifically in the knee.

Learn about other antioxidant foods and supplements to help you empower your health journey.

The cartilage in our bodies consists of about 65-80% water. When dehydrated, your body will start getting water from other sources like your cartilage. Less water in the cartilage can lead to joint discomfort.

The National Academies of Sciences, Engineering, and Medicine’s recommendation for water intake is:

• 3.7 liters of water each day for men
• 2.7 liters of water each day for women

You have good days and bad days. How do you combat the unpredictable stressors that come your way during the bad times? The way you manage stress matters.

Stress can impact us physically and mentally when we’re overwhelmed by stress and don’t take the time to address it. Stress stimulates chemicalsthat can trigger inflammation and discomfort.

Manage your stress by:

• Trying relaxation exercises like meditation and taking deep, long breaths
• Getting adequate sleep every night
• Exercising
• Maintaining a journal to document your thoughts and feelings
• Seeking therapy or confiding in a trusted family member or friend

Extra weight stresses the joints, especially in the knees and hips.

Studies illustrate:

• Proteins produced by fat tissue cause inflammation in and around joints.
• Losing one pound of body weight minimizes the load on the knees by four times.

Maintain a healthy weight by exercising, eating a healthy diet, and drinking plenty of water.

Supplementation is an easy, essential way to address joint issues. Supplements can fill in the gaps as conditions like nutritional deficiencies could make joint struggles worse and more aggressive. Read more about the reasons why you should take supplements.

Here are five joint support supplements to consider:

• Bromelain: Bromelain is a mix of enzymes commonly found in pineapples. One of the prime benefits of bromelain's enzymes is the anti-inflammatory effects, which can encourage joint comfort.
• Boswellia: There’s been a lot of buzz about Boswellia and for a good reason. This supplement is also called Indian frankincense. Boswellia is an herbal extract taken from the Boswellia serrata tree. It contains anti-inflammatory properties that can promote better knee-joint mobility.
• Magnesium Citrate: Magnesium citrate is a type of magnesium—an essential mineral found in most body cells. Magnesium citrate promotes relaxation and better sleep, which can be beneficial if you’re having trouble sleeping due to stress. Since 50-60% of magnesium in the body lives in our bones, magnesium citrate can help improve bone health and strength.
• Turmeric: As discussed earlier, turmeric contains anti-inflammatory effects that may alleviate joint problems and mobility. Superior Labs’ 100% pure Turmeric Gold contains BioPerine®, which helps enhance the absorption and bioavailability of the nutrients found in the supplement.
• Tart Cherry: Studies note daily consumption of tart cherry juice can improve mobility and joint health due to its antioxidant properties. Tart cherry can also make for a great post-workout supplement, promoting strength recovery.