Maintaining joint and bone health is an integral part of living a healthy lifestyle. Our joints and bones can become more fragile as we get older, so it’s necessary to look after them. Being active and fit, and spending enough time outdoors, is an excellent place to start, stopping smoking if you’re a smoker.
Which minerals & vitamins help to keep our bones healthy?
Calcium is a chalky mineral that helps keep bones healthy and strong. As well as its role in supporting healthy bones, vitamin D allows the absorption of calcium in the gut . It also helps us absorb phosphorus, another mineral that keeps bones strong.
How can I help keep my joints healthy?
Joints are made up of several components, including cartilage, bones, muscle, and connective tissues (ligaments and tendons). So, looking after these will contribute to keeping joints strong. The finest way to maintain healthy joints is to stay healthy and fit. You can take regular exercise, maintain a healthy weight, and eat a balanced and varied diet.
Vitamin C has a role in creating collagen, which helps support the normal function of bones and cartilage. Manganese does play a role in the formation of healthy connective tissue. Vitamin D helps maintain normal muscle function, and calcium is required for the maintenance of healthy bones.
Are there other ways to help protect joints and bones?
- Shed weight if you’re overweight. Excess weight means the knees, hips, and ankles have to work harder and may wear out more rapidly, leading to osteoarthritis. Your physician or GP will be able to advise you if you’re unsure where to begin
- Stay active. Daily exercise helps keep bones strong and joints supple and keeps weight down
- Wear appropriate footwear. When running, always use running shoes, as they protect weight-bearing joints and absorb shock. If walking long distances, wear hiking boots, which provide support to the ankles
- Incorporating your diet with supplements for joint pain
[Also Read: Treatment of Bones & Joints Disorder]
What can go wrong with bones?
As we grow, our bones get less dense, but some people lose more bone density than is usual. This may lead to osteoporosis, which carries a higher risk of fractures.
People who are prone to osteoporosis include:
- Long-term users of steroids
- Post-menopausal women
- Those who drink and smoke heavily
Lacking vitamin D can also lead to bone pain and soft bones in adults (osteomalacia) and weak, soft, and deformed bones in children (rickets).
Osteomalacia and rickets are becoming more common. This is because more people have a vitamin D deficiency, either through insufficient sunlight, poor diet, or both.
Osteomalacia and rickets are more common in those with dark skin, which absorbs vitamin D from sunlight less effectively than lighter skins.
If you’re worried about your bone health, visit your doctor. In the meanwhile use these bone and joint supplements:
Supplements for Joint Pain
1. Thorne’s Glucosamine & Chondroitin – 90 Capsules
Supplementing with chondroitin and glucosamine sulfates can provide significant benefits for musculoskeletal support. Chondroitin sulfates, a category of GAGs (glycosaminoglycans)‚ are required for the formation of various essential components of joint cartilage.
These two nutrients – chondroitin and glucosamine – support mobility and joint function by enhancing the body’s production of glycosaminoglycans and preventing their degradation. Clinical trials indicate that supplementing with chondroitin sulfates helps joint structures .
Some studies have concluded that chondroitin sulfate and glucosamine sulfate support and protect joint surfaces more effectively than glucosamine sulfate alone.
2. Pure Encapsulations’ Boswellia – 120 Capsules
Boswellia gum resin is extracted from the Boswellia serrata tree. It is a typical Ayurvedic remedy that has been used to support an array of chronic inflammatory health issues.
The boswellic gum resin’s main components are boswellic acids like the most active AKBA (acetyl-11-keto-b-boswellic acid), which have been shown to possess pain-relieving, anti-inflammatory, anti-arthritic and antioxidant activity in a variety of human studies and experimental animal models .
3. NOW’s Devil’s Claw – 100 Capsules
Devil’s Claw is native to Africa’s southern regions and gets its name from the hooks that cover its fruit. It has been traditionally used by African tribal people and, more recently, by North Americans and Europeans.
Devil’s Claw is rich in naturally occurring bioactive compounds, including phytosterols, harpagoside, phenolic acids, and kaempferol (flavonoids). Some trials suggest that these compounds can help support joint comfort through their ability to promote a healthy response to typical everyday joint stress.
Studies suggest that this herbal supplement can alleviate related pain and swelling and reduce inflammation . It appears to relieve lower back pain and other painful conditions of the bone.
4. Pure Encapsulations’ Collagen JS – 120 Capsules
If our joints aren’t what they used to be, the decreased production of collagen in your body is to be blamed. As we grow old‚ it’s common to have lower levels of collagen. Unfortunately‚ this can lead to joint pain that doesn’t move as smoothly.
You can improve your vitamin C levels by intake of foods such as kale, oranges‚, and spinach. However, ‚ most people find it easier to take a single supplement that features multiple ingredients to potentially enhance collagen production .
Pure Encapsulations’ Collagen JS can help soothe your joint pain. Since collagen can also hydrate your skin cells, you may notice slightly fewer fine lines and wrinkles on your face when you take this supplement.
5. Pure Encapsulations’ Ginger Extract – 120 Capsules
Studies suggest that ginger can help minimize arthritis symptoms, including pain from rheumatoid arthritis and osteoarthritis . Researchers are still learning about what provides ginger its anti-inflammatory properties. If you want to take advantage of ginger’s potential, there are multiple ways to incorporate it into your diet.
Lab studies suggest ginger’s benefits come from several different compounds, including shogaols and gingerols. It has both anti-inflammatory and antioxidant properties.
The anti-inflammatory properties seem to help improve joint function and relieve pain in people who have arthritis, making it one of the best supplements for joint pain. Compounds in ginger can function as a COX-2 inhibitor, similar to how common arthritis medicines work to relieve pain.
Equally necessary is making sure you eat a healthy, balanced, and varied diet, paying attention to vital nutrients that help support joints and bones throughout our lives.