Did you know that approximately 21.2 percent or one out of five people in the U.S. have arthritis that a doctor has diagnosed? This means the number is likely even higher. Arthritis, while not always preventable, can be managed effectively by learning how to take care of your joints. By doing so, you may delay the onset of this painful, mobility-limiting joint disease. Strong, healthy joints are key to maintaining flexibility and mobility, and they also reduce the risk of developing joint conditions like osteoarthritis. There are numerous natural ways to strengthen joints and support healthy joint tissue, from maintaining a healthy weight to regularly performing exercises targeting joints.
Five Steps to Strengthening Joints
Maintaining or improving joint health requires a multifaceted approach. Anyone can learn to strengthen joints by following effective research-based strategies.
1. Dietary Changes
Keeping joint inflammation from developing is crucial to long-term joint health. Inflammation stresses the joint, impacting its functionality and how you move. Researchers have found many foods and nutrients that are anti-inflammatories and should be included in the daily diet.
Omega-3 Fatty Acids
Omega-3 Fatty Acids are believed to have anti-inflammatory properties. Inflammation weakens joints by damaging ligaments supporting the joint. Foods high in omega-3 fatty acids include salmon, sardines and mackerel.
Foods high in antioxidants
Oxidative stress (free radicals) damage cell structures and contribute to diseases like arthritis and increase the aging process. Foods high in antioxidants include dark green leafy vegetables, berries and nuts.
Calcium and vitamin D
Maintaining strong bones is essential to strong joints. Calcium and Vitamin D are essential for bone health and are found in dairy products and fortified foods like bread.
Spices high in anti-oxidants
The spice with the highest antioxidant value is clove. Other spices include allspice, thyme, peppermint, oregano, sage, rosemary and saffron. Turmeric contains bioactive compounds with strong antioxidant and anti-inflammatory effects, believed to be due to the curcumin content.
Eating a balanced diet composed of healthy foods will help keep joints strong. Avoid foods that contribute to inflammation, such as refined foods, red meat and saturated fats.
2. Supplements Deliver Essential Nutrients
Supplements may provide essential nutrients to joints. The following are a few that researchers have found may contribute to strong and healthy joints.
- Calcium
- Magnesium
- Glucosamine and chondroitin
Collagen supplementation is a newer supplement that is being researched. There seems to be a link between different collagen types and joint effects. Collagen includes native type II collagen that inhibits inflammation and hydrolyzed collagen that may support cartilage health.
3. Exercises to Build Joint Strength
Of course, exercise is essential to general health, but some exercises target joint strength. Joint health exercises include the following.
- Strength training exercises like lunges and squats that build muscles around the joints
- Flexibility exercises, like yoga and Pilates, keep joints flexible
- Weight-bearing exercises like walking or light jogging can help maintain bone density
- Aerobic exercises, like swimming and bicycling, improve blood circulation throughout the body, feeding the synovial membrane in the joints with oxygen and nutrients
Getting regular exercise and doing a variety of exercises contributes to joint health. The four types of exercises are endurance, strength, balance and flexibility.
4. Maintain a Healthy Weight
Being overweight or obese places an excessive load on weight-bearing joints like the knees, hips and feet. The extra weight leads to loss of muscle mass, mechanical stress, systemic inflammation and loss of strength, eventually leading to osteoarthritis.
5. Getting Quality Sleep
While you are sleeping, there is a lot of activity occurring. Researchers believe sleep allows the body to repair at a cellular level. While you sleep, some of the important functions occurring include the following.
- Muscle repair
- Protein synthesis
- Tissue growth
- Release of growth hormones
These many functions can help strengthen joints by repairing everyday joint trauma that occurs while awake.
Pay Attention to Your Joints Now for Health Joints in the Future
Once you learn how to strengthen joints, the next step is incorporating the strategies into your lifestyle. It does not matter what age you are or if you are already experiencing joint issues related to arthritis, gout, rheumatoid arthritis, etc. Being proactive in caring for your joints can help them remain healthy when you are younger and functional and flexible as you age. This holistic approach prevents joint problems and enhances overall physical health and quality of life.
Sources
- https://www.cdc.gov/arthritis/data_statistics/national-statistics.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9413343/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
- https://www.ncbi.nlm.nih.gov/books/NBK92763/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
- https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3623013/
- https://www.ncbi.nlm.nih.gov/books/NBK482512/