Our joints are the complex structure of bone, muscles, cartilage, ligaments, and synovium that allow for flexibility and the movement of our skeleton. Because our joints hold such vital functions, it’s important to protect our joint health. As we age, joint health becomes more important than ever to maintain.
Our overall joint movement becomes stiffer and a lot less flexible as we get older. The amount of lubricating liquid within our joints decreases, and the cartilage becomes thinner as well. Ligaments will also shorten.
Vitamins have various jobs within our body to keep it working properly, and you might be surprised to learn of some that can aid your joints. Along with some of the best vitamins and nutriets for joint health, I will be covering points that include:
- Joint Health + Physical Activity
- Health conditions related to joint pain
- My very own collagen supplements
Joint Health + Physical Activity
When it comes to many age-related changes, exercise can help prevent some of the issues that may arise. Exercise can help maintain joint function, while also relieving stiffness and reducing pain and fatigue. When it comes to an exercise routine, keep these factors in mind:
- Range of motion: To improve your range of motion, try moving a joint as far as you can while pushing it a little farther. Doing this exercise at any time will help keep your joints feeling better.
- Muscles: You can use your own body weight to build muscle, which can help strengthen your thigh muscles and prevent injury. Begin by sitting in a chair, and keep your arms and legs in balance as you stand. Spend a moment bending forward and then back down only using your thigh muscles.
- Endurance: Getting active is a great way to improve your health and strengthen your lungs and heart. It can be done through various types of exercise such as swimming, biking, and walking. However, if you're not feeling well, try to avoid the more high-impact sports such as running.
- Balance: You can easily work on balance by standing with your feet on the floor and lifting one foot while maintaining a steady and balanced stance on the other. For more effective balance exercises, try performing yoga or taking part in Tai Chi.
Best Vitamins and Nutrients for Joint Health
There are various vitamins and nutrients out there that can help keep our bones and joints healthy. They can be added into the mix alongside other factors like regular exercise and a healthy diet. Check out some of the best ingredients you can find to protect your joint health!
Fish Oil
Although fish oil supplements are commonly associated with glowing skin and a healthy heart, they contain a significant amount of omega-3 fatty acids. Omega-3 fatty acids can help support the joints and prevent them from getting damaged. Fish oil supplements work great for arthritis and knee pain, and you can also find omega-3 fatty acids in various food sources such as nuts, seeds, avocados, and fish.
Getting fish oil from a grocery store is a common way for people to add this essential fatty acid to their diet. Aside from supplements, it can also be obtained from eating fish. Some of the cold water fish options that can be found in supermarkets are salmon, sardines, and anchovies.
Calcium
One of the most important nutrients that can be linked to joint and bone health is calcium, which can help strengthen the bones and teeth and reduce inflammation. Taking calcium pills can help treat knee pain and other joint conditions, and some of the common food sources of calcium include dark leafy greens, yogurt, and broccoli.
Getting enough calcium from the food we eat is very important to maintain healthy bones. Unfortunately, if we don't get enough of it, our bodies will start taking it out of the bones, which can lead to osteoporosis.
Glucosamine
Although Glucosamine is commonly used to treat knee pain, it can also help other conditions related to arthritis. It can help strengthen the bones and prevent cartilage from getting worn out. For people with osteoarthritis, taking supplements can help improve their joint health. However, it may take several months for the effects of these supplements to be seen.
Vitamin D
Getting enough vitamin D is very important for healthy bones and overall health. It can help with the absorption of calcium, which is crucial for maintaining a healthy skeleton. It can also reduce inflammation and help the body ward off joint related illnesses, such as arthritis.
Although vitamin D can't be found in most foods, it can still be found in certain fish such as salmon. Milk and breakfast cereals are fortified with this nutrient, and you can also choose low-fat or skim milk over whole milk to go with it.
Magnesium
Osteoporosis is caused by magnesium deficiency, which can affect the formation of crystals on bone cells and the activity of the hormone PTH. It can also encourage low-grade inflammation and secretion. In people with osteoporosis, taking magnesium supplements can improve their bone mineral density.
Boron
Although it is not known exactly how much of a role boron plays in the development and maintenance of bone health, it is believed that it can play a significant role in the growth and regeneration of the bone. Boron can also influence the activity of steroid hormones and prevent calcium loss.
Studies have shown that taking boron supplements can help decrease the amount of magnesium and calcium that the body excretes. It can also increase the serum levels of estrogen and calcium in postmenopausal women and help with the vitamin D intake.
Dr. Emil’s Multi Collagen Plus Supplements
Collagen is a nutritional supplement rich in amino acids that can help to rebuild joint cartilage and provide anti-inflammatory effects. I have formulated my own collagen supplements, which helps support the joints along with the skin, hair, and nails!
Best Foods for Joint Health
Choose these foods to help prevent joint inflammation, strengthen connective tissue, and build more bone density.
Root Veggies and Garlic
Garlic, onions, ginger, and turmeric have anti-inflammatory properties that can help treat arthritis and other conditions. These vegetables can also be added to a variety of dishes for added flavor.
Fruit
Powerful antioxidants found in fruits can help reduce inflammation and prevent joint pain. One of the most common fruits that contain these chemicals is blueberries, which have powerful flavonoids that can help turn off the body's inflammatory response.
Other fruits like pineapples contain bromelain, which can relieve joint pain caused by osteoarthritis and rheumatoid arthritis. There is also the antioxidant called lycopene, which can help improve our overall health and is found in fruits like tomatoes.
Beans and Lentils
Anthocyanins are found in several food items, such as lentils, black beans, chickpeas, and Pinto beans. These nutrients can help reduce inflammation in the body, and consuming beans and lentils will provide you with protein, fiber, and essential minerals.
Health Issues Causing Joint Pain
Even though joint pain is commonly linked to natural age-related changes, there are some other causes that need to be taken more seriously like injuries and other health issues. While exercise, certain foods, and supplements can help to improve your joint health, they won’t be the solution for every problem.
Osteoarthritis
Osteoarthritis is a type of joint pain that's usually caused by the wear and tear of the cartilage lining the joints.
Although osteoarthritis can affect any joint, it's most commonly felt in the hands, knees, and hips. Some of the risk factors that can lead to this condition include being overweight, having a traumatic injury, or not being physically active.
Getting active and taking anti-inflammatory medication can help decrease the severity of your osteoarthritis. In addition, physical therapy can help improve the quality of your life. Some of the other treatment options that can help you feel better are injections of either hyaluronic acid or PRP. Hyaluronic acid is used to treat knee osteoarthritis, while PRP is used to treat tendons and ligaments.
PRP kits are medical devices designed for the preparation and administration of PRP therapy, which are available online, such as Selphyl. Only trained healthcare professionals can use PPP kits to perform PPP therapy. It involves carefully executed steps and requires strict adherence to sterile techniques and safety protocols. The kit typically includes sterile tubes and a centrifuge and should be prepared in a clean, sterile environment.
After preparing the kit, a specific amount of the patient's blood is collected through a sterile needle and syringe. This blood is then processed using the centrifuge to separate the platelets. The concentrated platelet-rich plasma is separated from the other blood components following the kit's instructions. After ensuring proper sterilization, the next step involves injecting the PRP into the targeted area, such as a joint, tendon, or skin.
Gout
Gout is a type of arthritis that can cause pain and inflammation in the joints. It can be caused by the buildup of uric acid in the blood which causes crystals to form in the tissues, fluids, and joints.
These crystal formations can cause pain and swelling in the affected joints, such as the knee, wrist, big toe, and hand.
Red meat, shellfish, and alcohol can increase the risk of developing gout.
In managing gout, your doctor may prescribe medications like NSAIDs, colchicine, or urate-lowering drugs. Alongside medication, maintain a healthy lifestyle with exercise, proper rest, and elevation during gout attacks. Cold compresses can alleviate pain.
Follow your medication regimen, monitor uric acid levels, limit alcohol, manage stress, choose suitable footwear, and consider consulting a rheumatologist for specialized care if you have frequent or severe gout attacks. Always seek personalized guidance from healthcare professionals for the most effective prevention and management strategies.
Autoimmune Disease
Many forms of arthritis such as rheumatoid arthritis and lupus can be caused by an autoimmune disease. These conditions are usually triggered by viral infections.
These conditions typically affect the small joints, such as the toes, wrists, and fingers. More women than men are affected by these autoimmune disorders in their 20s and early 30s.
Although being active can help decrease the stiffness of the joints affected by rheumatoid arthritis and lupus, it can still lead to flare-ups.
Frozen Shoulder
Frozen shoulder (adhesive capsulitis) is a condition that causes shoulder pain and stiffness. A capsule located between the socket joint and the ball allows our bones to move. When this capsule gets inflamed, it can cause pain and prevent you from moving your shoulder.
Although a frozen shoulder can usually be resolved on its own, it can also be treated with a steroid injection. Hydrodilatation is a procedure that involves the injection of large amounts of fluid to expand the capsule, and it can help speed up the recovery process.
Tendon Injury
One of the most common causes of joint pain is an injury to the tendons, which can range from inflammation to a tear.
The tendons are muscles that come attached to a bone, and they often come into contact with other joints. Although they may feel like they are in the joint, they are actually muscles.
A torn tendon can be treated with surgery, and professional athletes will typically undergo this procedure at one point or another throughout their career. Other procedures can also be used to treat the condition, such as rest, physical therapy, and PRP (platelet-rich plasma).
Ligament Injury
An injury to ligaments can cause pain in the joints, such as the ankles and knees. Ligaments are pieces of tissue that connect bones, and the most common cause of ligament damage is trauma.
Like the tendon, ligaments can be fully or partially torn. While some of them can heal on their own, others require surgery to repair.
Patella Femoral Pain Syndrome (PFPS)
The patellar femoral pain syndrome (PFPS) is a type of kneecap condition that involves a soft or rough spot on the cartilage surface. It is commonly referred to as chondromalacia patella, dashboard knee, or runner's knee. It can cause pain and stiffness and can make sitting with one's knees bent or squat hard.
Taking small doses of ibuprofen or other anti-inflammatory medications can help decrease the pain and swelling. Other treatments include ice, rest, physical therapy, and injections.
Irritated Rotator Cuff
Rotator cuff soreness can be caused by excessive wear. It can feel like a clicking or popping sensation in the shoulder when a part of the cuff is sliding under the bone. Sometimes, infections or injuries can lead to arthritis in the shoulder, which is less common than arthritis in the hip or knee. When arthritis forms in the shoulder, loose fragments of bone and cartilage are pushed against the joint.
While we can’t control the aging process and the age-related changes our bodies experience, there are things we can do to help protect our overall health that include all of our bones and joints. Joint pain is something we want to avoid by all means possible, so start taking your joint health seriously today!
You should consult a licensed health care professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
