How to Improve Joint Health Naturally

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How to Improve Joint Health Naturally

You don’t have to let joint pain rule your life as you age. The following lifestyle changes, modifications to your diet, and the right joint health supplements can make your joint pain a thing of the past.

The Importance of Joint Health as You Age

As you age, your joints do too. You use your joints regularly, so general wear and tear can affect them. This wear and tear can cause arthritis.  

The aging process can cause your joints to stiffen and lose their flexibility. Additionally, your joints have synovial fluid, which can thicken and become inflamed as you age. Your joints may have less fluid, which can cause the cartilage in your joints to rub together. 

The joints in your back have discs in between them to provide cushioning. These lose fluid over time, which can lead to the discs thinning and not providing the vertebrae with adequate protection.

Problems in your joints can limit your range of motion and even affect your mobility.  

You can reduce joint problems as you age by taking steps to improve your joint health, such as taking vitamins for joints, quitting smoking, and maintaining a healthy weight. 

Lifestyle Changes That Strengthen Your Joints

Daily Physical Activity 

Daily physical activity helps strengthen your muscles, ligaments, and tendons. Ideally, this decreases the pressure on your joints and may assist in reducing your pain. By keeping your body in motion, you can prevent problems with your mobility and enhance your endurance. Cardio exercise increases your heart rate, which reduces inflammation in your joints. Keep in mind, you want to start slowly, especially if you already have joint pain. 

how to improve your joint health naturally

Stay in Motion 

Remaining sedentary only contributes to your joint pain and stiffness. You can prevent this by staying in motion throughout the day. If you’re spending time at your computer or watching TV, make sure you get up frequently or at least move your arms and legs now and then. 

Lose Weight 

Another important tip is to lose weight if you’re overweight. The extra pressure on your joints just contributes to your issues. In fact, individuals who are overweight or obese are more prone to joint problems like arthritis because of the excess pressure it puts on their joints.

Work on Your Posture 

When you slouch as you sit or stand, you’re putting excessive pressure on your joints. Additionally, if you lay with your shoulders raised, you’re also affecting your joints negatively as well as your ligaments. 

To work on your posture, practice sitting and standing with your shoulders back with your back straight. Additionally, perform exercises like planks and neck rolls because they can help with your posture. When you use your computer, adjust the height of your computer, so it’s at eye level. 

Take More Baths

Warm baths soothe and relax your muscles. Ultimately, this eases pressure on your muscles and joints. In addition, the warm temperature reduces stiffness in your joints, so you can move easier without pain. The temperature of the liquid stimulates blood flow, which is beneficial since poor circulation may contribute to joint pain. 

How to Improve Joint Health Naturally

Keep Your Bones Strong 

Your joints connect your bones. Therefore, an issue with your bones can cause problems with your joints. 

You can keep your bones strong by consuming ample calcium -- a mineral necessary for bone formation. Moreover, when considering which vitamins for joints are best, you should consider taking calcium because it’s beneficial to your bones in addition to your joint health.

Vitamin D is necessary for calcium absorption. You can obtain vitamin D through the sun, or you can opt for foods like canned tuna and mushrooms. 

While you can get enough calcium through dairy products like milk and cheese, green vegetables like kale and broccoli are high in this mineral as well.

Try these supplements:

Vitamins for Joint Health

Check out these supplements that are formulated for joint health. 

AOR - Curcumin Ultra -60 Softgels

This particular supplement consists of curcumin, which is the active compound in turmeric root. The active ingredient works as an antioxidant and anti-inflammatory agent. The manufacturer touts about the ingredients' bioavailability and efficacy. Plus, one dose may provide relief from your pain and inflammation for up to 24 hours. 

Natural Factors Theracurmin 60mg 120 Caps - Double Strength

The manufacturer of this product mentions the benefits turmeric root, specifically, the curcumin works as an anti-inflammatory agent. This particular supplement is known for its bioavailability, which has an impact on how well your body utilizes the active component. In terms of effectiveness, it doesn't matter how much you take of curcumin. What matters is how well your body absorbs it, which the manufacturer addresses through microscopic curcumin particles in a colloidal suspension. Ultimately, this composition allows for the curcumin to absorb in the blood quickly and remain there. 

AOR Curcumin Active Fast Relief 60 vegi Caps (Now available in Bottle)

AOR Curcumin Active™ consists of a high dose of curcumin that's optimized to provide fast relief from your joint pain and inflammation. The manufacturer not only cites the supplement's anti-inflammatory effects but also how turmeric encourages normal cellular growth and activity to prevent cell damage. This particular supplement remains in your system for up to 24 hours. 

Metagenics OsteoVantiv 60 Tabs

Metagenics' OsteoVantiv is a joint supplement made for those with osteoarthritis. One of the active ingredients for joint pain relief in this supplement is Humulus lupulus, which comes from a plant in the hemp family. It's commonly referred to as hops -- a substance used in beer making. This product contains the protein collagen as well. Your body's bones and tissue naturally consist of it, but the amount can decrease as you age. The collagen can help rebuild the tissue and may have an impact on inflammation. 

Enerex Serrapeptase 120,000 SU 120 DR Caps

This supplement has a natural enzyme known as serrapeptase. It may reduce your pain and inflammation as well as reduce mucus build-up. The manufacturer states that it's effective after an injury or surgery. Additionally, serrapeptase can benefit those with arthritis. The manufacturer states it interferes with your pain pathways while restoring your body's response to inflammation. It may improve your circulation and help dissolve damaged or dead tissue as well. 


Be Smart When You Lift

Building muscle is beneficial to your joint health, just like taking vitamins for joints. However, when you’re performing exercises, especially when you lift weights, it’s important to listen to your body. If you’re in serious pain, it’s best to stop and resume with a lighter weight or take a break. Make sure you start slowly and increase the resistance gradually. 

You may want to opt for modified exercises that cause less joint pain. A trainer or physical therapist can help you with this. Additionally, you need to take days off, so your muscles and joints can rest.  

Ice Your Joints When They Hurt

When your joints hurt, instead of rushing to your medicine cabinet for an over-the-counter pain reliever, grab an ice pack. Sometimes, the pain you’re feeling is due to inflammation. Ice combats this swelling naturally.  

Eat These Foods to Improve Joint Health

Your body requires certain nutrients, in particular, vitamins for joints, muscles, organs, and every other body part. While taking vitamins for joint pain can help, the ideal way to make sure you’re meeting your nutritional needs is to eat healthy and choose foods like the following as much as possible:

  • Leafy greens
  • Turmeric
  • Avocado
  • Onions and garlic 
  • Grapefruit
  • Oily fish
  • Green tea
  • Berries
  • Extra virgin olive oil
  • Yogurt and kefir
  • Walnuts and brazil nuts

Leafy Greens 

The same antioxidants that protect your heart from free radical damage can benefit your joints. Leafy greens like spinach, spring greens, and broccoli all have the antioxidant, carotenoids. This antioxidant slows how quickly the cartilage breaks down. Additionally, they consist of calcium and magnesium, both of which are minerals necessary for your joint health.  

How to Improve Joint Health Naturally - food


Turmeric

Turmeric is a season commonly found in curry. While it provides a pungent taste in dishes, it also has vitamins for joints. In particular, turmeric has curcumin in it, which has anti-inflammatory properties. Sprinkling this seasoning in your stir fry isn’t enough to help your joints, so you may want to add it into a smoothie or try a supplement consisting of it to receive an adequate amount.  


Avocados

Avocado makes for excellent guacamole while being a superfruit rich with antioxidants and fatty acids. In addition, avocados have beta-sitosterol, vitamin E, and monounsaturated oils. All of these reduce inflammation in your joints while also encouraging cartilage repair. It’s ideal for those who have osteoarthritis. 


Onions and Garlic 

Onions and garlic add so much flavor to various dishes like spaghetti, but they’re also incredibly healthy for those looking for vitamins for joint pain. 


Onions are loaded with quercetin, a popular ingredient in supplements for joint health. This is because quercetin is an antioxidant that decreases inflammation. When choosing onions for vitamins for joints, you should opt for red ones because they’re higher in antioxidants.


Garlic, on the other hand, consists of allicin -- a compound that relieves joint pain and other symptoms of rheumatoid arthritis. 


Grapefruit 

Grapefruit has vitamin C, which is an antioxidant. It also contains bioflavonoids. Both vitamin C help decrease swelling and have the potential to strengthen your cartilage. Choose the red grapefruit since they’re higher in antioxidants.  


Oily Fish 

Oily fish like salmon, trout, and mackerel have a high level of omega-3 fatty acids. Often, supplements for joint pain have this nutrient because it may have an anti-inflammatory effect. Additionally, oily fish has vitamin D. A low level of this vitamin may have a connection with rheumatoid arthritis.

Green Tea 

Green tea has antioxidants, and they may assist in preventing rheumatoid arthritis or at least decrease the severity of it. This tea has catechin -- an antioxidant that can prevent swelling associated with arthritis.   

Berries

Berries, including raspberries, cherries, and elderberries, consist of anthocyanins, an antioxidant that aids in decreasing a chemical in the body that leads to swelling. If you choose black cherries, they reduce the amount of uric acid in your system. Uric acid is associated with gout, and by reducing the amount in your system, you can prevent gout. 

Extra Virgin Olive Oil

Olive oil is known for having anti-inflammatory properties because it contains oleocanthal. This compound inhibits the pathways that cause inflammation in the same manner that aspirin and ibuprofen do. It also has monounsaturated fats. You want to select extra virgin olive oil since it more than likely has a higher level of oleocanthal. 

Yogurt and Kefir

Kefir and yogurt have probiotics, which may have a positive effect on rheumatoid arthritis. Probiotics are known to decrease swelling. You may want to consider making smoothies with the kefir and yogurt. Add other foods that are rich in nutrients, such as berries, to enhance the vitamins for joint pain in your smoothie. 

Walnuts and Brazil Nuts

Walnuts and brazil nuts have omega 3-fatty acids as oily fish does. These fatty acids decrease your inflammation. You can also enhance the quality of your cartilage’s proteins when you eat walnuts and brazil nuts because they have a high quantity of selenium.  

Look for Joint Health Supplements with These Ingredients

Sometimes, adding foods and beverages to your diet isn’t enough to reduce your joint pain. You may want to choose supplements with vitamins for joints. See the list of recommended joint pain supplements below. 

Curcumin

Curcumin isn’t a vitamin for joints, but supplements containing curcumin have the potential to help reduce inflammation in your joints. It’s the substance that gives the seasoning turmeric its yellowish-orange color. 

A supplement with curcumin helps you obtain enough of this ingredient since you usually can’t obtain enough of it through diet alone. 

Try these supplements:

Hyaluronic Acid

You may have seen hyaluronic acid in television commercials for skincare products. It’s a substance that is found naturally in your connective tissue, skin, and eyes. This protein is in the synovial fluid in your joints.   

In terms of your joints, hyaluronic acid acts as a lubricant. Additionally, it works as a shock absorber to help with joint health. 

Try these supplements:

Collagen

Collagen is another protein commonly found in skincare products. This is because your skin has collagen in it but so does your joints. Collagen makes up a portion of your soft tissue and joints. In fact, it classifies as a vitamin for joints because it’s a necessary component to joint health. . 

Try these supplements:

Glucosamine

Glucosamine is a protein naturally found in your cartilage. It helps with breakdown and inflammation. Additionally, it may hinder the loss of cartilage from osteoarthritis. 

Try these supplements:

Chondroitin

Your cartilage has chondroitin in it. Its purposes include maintaining fluid as well as assisting with joint flexibility. This compound is beneficial to those who have stiffness or damage in their joints. Since both chondroitin and glucosamine comprise your joints, they’re often in supplements together.  

Try these supplements:

SAMe

SAMe may be an effective anti-inflammatory agent. It classifies as one of the supplements or vitamins for joints that helps rebuild cartilage. In a 2004 study, the University of California in Irvine found that SAMe is equivalent to the prescription medication, celecoxib. Another study in 2009 showed that this supplement’s results are similar to nabumetone, an NSAID. 

Try these supplements:

Turmeric

Turmeric is a spice that has anti-inflammatory properties. It acts as a natural analgesic and can reduce stiffness is those who have osteoarthritis or rheumatoid arthritis.

Try these supplements:

Boswellia

Boswellia is in supplements for joint health because this herb supports joint function. In addition, it can help with your range of motion. It may assist with easing your pain and discomfort from arthritis and joint injuries. It has the potential to inhibit degradation in your connective tissue. 

Try these supplements:

Devil’s Claw

Devil’s claw has harpagoside, which is the active ingredient in this herb that may help reduce inflammation and pain. It may even help those with gout because it might lower uric acid levels. 


Try these supplements:

Methylsulfonylmethane (MSM)

Methylsulfonylmethane (MSM) is found naturally in your body. It’s also in animals and green plants and can be made in laboratories. Although it serves other purposes, it’s mostly used in supplements for arthritis. It can help with both inflammation and pain. 

Try these supplements:


Exercise, consuming antioxidant-rich foods, and taking warm baths can help with your joint pain. Sometimes, you may prevent joint problems from occurring in the future. Taking vitamins for joints is one of the most beneficial ways to optimize your joint health, especially if you’re taking other steps to help your joints.  

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