Your Comprehensive Guide to Joint Health

Why does Joint Health matter?

Joints are the points where our bones meet and are joined together, for example the hip, knee or elbow are all joints. It is important to keep our joints healthy to maintain mobility and reduce pain and inflammation. Living an active lifestyle with a balanced diet will help you to maintain your overall and joint health.

There are some factors that affect joint health:

• Age- Older people tend to have worse joints.
• Lifestyle- Active people usually have better joint health.
• Environment 

Common joint problems:

Osteoarthritis:

Osteoarthritis is a degenerative joint disease and the most common type of arthritis, most often occurring in older people. The condition is caused by the surface cartilage in the joints breaking down and wearing away, which allows the bones to rub together. This causes pain, swelling and loss of movement in joints.

This type of arthritis can sometimes be triggered by injuries- for example a knee injury that damages the cartilage.

Rheumatoid Arthritis:

This type of arthritis is known as an autoimmune disease because it is caused by the immune system attacking the tissues in the joints. This causes pain, swelling, stiffness, and loss of joint function. Some people with Rheumatoid arthritis can also often experience other symptoms such as tiredness and weight loss.

While it isn’t clear what causes this condition, it is believed that some people are at a higher risk of developing Rheumatoid Arthritis than others: women, smokers, those with family history of the condition.

Gout:

Gout is a form of arthritis that is caused by a build up of uric acid crystals in the joints. Occurring most commonly in the big toe, gout can be very painful.

Gout flare ups can happen every few months and become more common when untreated. The best way to prevent gout from coming back is to make healthy lifestyle choices such as: losing weight if you’re overweight, eat a healthy diet, reduce alcohol intake, regular exercise, etc.

Joint Injuries:

Joint injuries are common and can be caused by overuse, trauma (often sports related injuries), or other conditions.
Some serious joint injuries can damage the joint cartilage, this can then lead to the development of arthritis.

Maintaining Joint Health through Lifestyle:

Exercise & Joint Health

Staying physically active is crucial to maintaining joint health and can also have huge benefits for those who already suffer from joint conditions.

It is important to choose exercise that is low impact, improves flexibility, and helps build muscle around the joints.

If you are overweight, then exercise that promotes weight loss can also be helpful as maintaining a healthy weight is good for joint health.

Low Impact Exercises:

• Swimming: One of the best exercises for people with joint problems. This is because around 90% of your body weight is supported by water when you swim so the joints are placed under very little stress.
• Walking: A great cardio workout, walking helps to prevent weight gain which can impact the joints. Walking is also recommended for reducing pain, stiffness and inflammation caused by arthritis.
• Cycling: Low impact and helps to build leg muscle around the joints whilst also helping you to loose weight.

Exercises for flexibility:

• Yoga: Combining stretching and breathing techniques, yoga improves flexibility and muscle strength.
• T’ai Chi: Involves various rhythmic moments that help with flexibility and strength.
• Pilates: Improves flexibility and building muscles, Pilates focuses on abs, lower back, hips and thighs.

Nutrition for Joint Health:

As well as regular exercise, eating healthily also has an impact on joint health. Maintaining a healthy and balanced diet high in anti-inflammatory foods can help to improve and maintain joint health.

Anti-Inflammatory foods:

• Berries
• Nuts & seeds
• Fish (such as salmon, mackerel, tuna, sardines)
• Avocado
• Cruciferous veg (e.g. broccoli, sprouts, cauliflower)
• Extra Virgin Olive Oil
• Green Tea
• Turmeric & Ginger

Omega-3:

Omega-3 fatty acids, specifically EPA and SHA, are known for their amazing anti-inflammatory properties. Joint pain is often associated with inflammation in conditions like arthritis, osteoarthritis, and other joint-related problems.

See Omega-3 Supplements for Joint Pain: What Science Says for more info.

B Vitamins:

Low levels of B Vitamins like B6 & B12 can increase the risk of joint degeneration. Eating dark leafy greens is an effective way to incorporate B Vitamins into your diet. You can also take B12 Supplements like the Zooki Vitamin B12.

What to avoid:

If you’re trying to look after your joint health, then it’s a good idea to stay away from certain inflammatory foods.

• Processed foods
• Sugar & sweeteners
• Red meat & fried foods
• Refined carbohydrates
• Cheese & high-fat dairy
• Alcohol