Embracing nutritional support for stronger joints!

Who doesn't want to feel strong and vibrant every day? Your joints are the foundation of your vitality, and taking care of them is key to feeling your best. While ageing and wear-and-tear can take a toll on joint health, there are a range of ways to promote joint mobility and flexibility. Let’s explore some dietary and lifestyle and nutritional factors to help you achieve stronger and more resilient joints.

• Sulphur-Rich Foods: Sulphur helps to produce glucosamine and chondroitin.  Include foods such as garlic, onions, eggs, and cruciferous vegetables (broccoli, Brussels sprouts, cauliflower)^{. 1}
• Omega-3 Fatty Acids: These have anti-inflammatory properties that may support joint health. Sources include fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. ²
• Bone Broth: Rich in collagen, glucosamine, and chondroitin, bone broth may be beneficial for joint health.³
• Antioxidant-Rich Foods: Berries, leafy greens, and other colourful fruits and vegetables may help reduce inflammation and oxidative stress in the joints.⁴

• Low-Impact Aerobic Activities: Swimming, cycling, and walking help maintain joint mobility without excessive stress.
• Strength Training: Building muscle around the joints provides better support and reduces strain.
• Flexibility Exercises: Yoga and stretching improve joint flexibility and reduce stiffness.⁵
• Maintain a Healthy Weight: Excess weight puts additional stress on joints, particularly the knees and hips.
• Adequate Sleep:  Aim for 7-9 hours of sleep per night to allow the body to repair and regenerate, including joints and cartilage​.

Glucosamine: Nourishing Cartilage

• Glucosamine is a compound found naturally in the body, particularly in the fluid surrounding joints. It is a building block for cartilage, which cushions and protects the joints and allows bones to move smoothly against each other. Cartilage can start to break down as you age, as does the production of glucosamine. Increasing your intake of glucosamine-rich foods which include bone broths or taking a supplement that contains glucosamine, may help. Studies suggest that taking 1500 mg of glucosamine per day may lead to improvements in pain, as well as reductions in joint stiffness and limitations of physical function for people who are suffering from mild osteoarthritis.^6,7

Chondroitin: Cartilage Protector

• Chondroitin is a major component of cartilage and is often paired with glucosamine in joint health supplements. It helps maintain the structural integrity of cartilage and has been studied for its potential to slow down the progression of osteoarthritis. Additionally, chondroitin may support bone health by enhancing cartilage function and reducing mild joint inflammation.⁸

Incorporating diet and lifestyle factors and increasing your intake of glucosamine and chondroitin into your daily routine may provide support for more mobile and healthier joints. However, it's essential to consult with your healthcare provider before starting any new regimen, especially if you have underlying health conditions or are taking medications. With these nurturing solutions, you can embrace a life of greater mobility and vitality.