How to Improve Joint Health

Joints are vital for your health and mobility. But as we age joint health starts to deteriorate. Some amount of wear and tear is normal but if you ignore symptoms like joint pain for long then it could cause diseases like arthritis or osteoporosis. The good news is you can improve your joint health by engaging in various types of exercise, eating the right kinds of food and taking joint care supplements. In this blog, we will understand how to make joints stronger so that you can enjoy seamless mobility and flexibility even as you age.

Why is Joint Health Important?

• Reduces the risk of Injuries

Stronger joints are better at withstanding stress and pressure which can help reduce the risk of injury.

• Improves Joint Function

Stronger joints help to improve joint function which makes it easier to perform everyday activities like walking, standing, and lifting.

• Prevent Joint Deterioration

Strengthening your joints and muscles around the joints can help to reduce the pressure on the joints which can help slow down or prevent joint degeneration.

• Improve Athletic Performance

Strong joints also help to improve athletic performance

How to Improve Joint Health?

1. Exercises to Improve Joint Health

• Strength Training

Strength training or resistance training is one of the best ways to improve joint health. According to research strength training like weight training is an effective intervention for easing pain, restoring muscle strength, and improving physical function among people with knee osteoarthritis (1). The best joint strengthening exercises include squats, lunges, push-ups, and shoulder presses.

• Low Impact Aerobics Activities

Aerobic activities like brisk walking, jogging or cycling can help improve joint health without causing serious knee damage. According to a study cycling is one of the best rehabilitation methods to recover joint range of motion with less weight load (2).

• Yoga

Yoga helps to improve every aspect of your health. Yoga helps to improve muscle strength, flexibility and balance. Yoga poses such as Downward Dog, Warrior II, Bridge Pose, and Tree Pose, are effective for strengthening the joints. In fact, many yoga poses are recommended for arthritis patients to relieve joint pain. Research suggests that yoga helps to improve muscular strength, flexibility, and functional mobility in people with knee osteoarthritis (3).

• Pilates

Pilates is a popular exercise in the fitness community. Pilates focuses on core strength, stability and flexibility. Pilates is designed to be gentle on joints, reducing their stress and impact. Doing pilates regularly can strengthen the joints of your knees, hips and shoulders.

2. Foods and Supplements to Improve Your Joint Health

• Omegs-3-fatty acids

Omega-3-fatty acid is one of the best nutrients for bone and joint health. Fish like salmon and tuna are rich in omega-3-fatty acids. Certain seeds like flaxseeds are also rich in omega-3-fatty acids. Omega-3 fatty acids have anti-inflammatory properties that help to reduce joint pain and inflammation. Omega-3-fatty acid supplements are a great option for people who can’t get enough omega 3 through diet.

• Fruits

Fruits such as berries and citrus fruits are perfect for joint nutrition. Adding foods like blueberries, oranges and lemons is an excellent way to improve joint health. These fruits have antioxidants and anti-inflammatory properties which help reduce joint pain and stiffness.
Taking a vitamin C supplement is also an option to improve joint health. Vitamin C provides antioxidant benefits. It also helps in collagen production which is essential for maintaining healthy joints.

• Olive Oil

Olive oil contains an anti-inflammatory compound called oleocanthal, which may help reduce joint pain and inflammation. Cooking your food in olive oil is an excellent way to add olive oil to your diet. You can also massage your joint with olive oil to improve their health.

• Glucosamine

Glucosamine is a natural substance found in the body, particularly in the joints and cartilage. Glucosamine is often taken as a supplement form to support joint health and reduce joint pain and stiffness.

• Turmeric

Turmeric contains an active ingredient called curcumin that provides anti-inflammatory properties. Turmeric can be added to the food to benefit joint health. Curcumin supplements are also quite popular for knee and joint pain.

3. Lifestyle Changes to Improve Joint Health

• Weight Management

Maintaining a healthy weight protects your knees in the long run. Excess weight can stress weight-bearing joints, including your back, knees, hips, and ankles. A study found that the risk of knee osteoarthritis goes up by 35% with a 5 kg/m2 rise in body mass index (4).

• Stay Hydrated

Water is a key component of joint cartilage. Drinking enough water helps the body make fluid that protects your bones from wear and tear. Make sure to drink 2-3 liters of water every day to protect your joints from wear and tear.

• Avoid Smoking

Smoking is dangerous to bone and joint health. Smoking, for instance, increases your risk of developing rheumatoid arthritis and osteoporosis. Furthermore, studies indicate that smokers with arthritis may experience greater cartilage loss and pain than non-smokers. Consequently, there are efficient methods for permanently quitting smoking if you smoke and want to enhance your overall health and joint health.

Conclusion

Joint health is crucial for our mobility. As we age our joint health deteriorates due to years of wear and tear. To protect and improve your joint health follow the solutions mentioned in this blog. Remember protecting your joint in the early years will help you later.

FAQs

1. Can joint health be improved?

Yes, joint health can be improved by regular exercise, a healthy diet, supplements and lifestyle changes.

2. What foods are good for joints?

Foods that provide antioxidant and anti-inflammatory properties like berries, citrus fruits and vegetables are good for joints.

3. How can I rebuild my joint health?

To rebuild your joint health start performing yoga, manage your weight, stop putting pressure on joints and drink plenty of water.

4. Can you strengthen your joints?

Yes, you can strengthen your joints through exercise, a healthy diet and a healthy lifestyle.