Taking care of your joints is essential for a pain-free lifestyle. The good news is you don’t need expensive treatments or drastic life changes to improve joint functionality. Here are five simple and effective tips to boost joint health.
Take the Right Supplements
There are numerous supplements that can support joint health, with Vitamin D, collagen, and Omega-3 fatty acids being the most beneficial ones. Collagen, for instance, is rich in amino acids, which are crucial in building cartilage.
Hydrolysed bovine collagen is an excellent option for those looking to boost joint health. It is made from small collagen peptides derived from the connective tissues of cows. You can take it in the form of powder, supplements, or capsules. Hydrolysed collagen can reduce pain and stiffness in osteoarthritis patients and improve overall mobility.
Maintain a Healthy Weight
Your weight determines the stress on your hips, back, and knees. Excess weight can put significant strain on these joints, causing pain and increasing the chances of joint conditions.
Shedding some pounds can do you more good than you’d think. For example, losing one pound can reduce pressure on the knees by 4 pounds. Less pressure on the joints also means reduced inflammation, which can make everyday activities like walking, bending, and climbing up the stairs much easier and less painful.
Take a Balanced Diet
The food you eat directly impacts the strength of your bones and the flexibility of your cartilage. A diet rich in vitamins, minerals, proteins, and healthy fats can contribute to strong and mobile joints. Here’s a list of key nutrients your bones need and the foods where you can find them:
Vitamin D – fatty fish, egg yolks, fortified milk, cereals
Calcium – dairy, leafy greens, fortified foods
Antioxidants – fatty fish, leafy greens, berries, cruciferous vegetables, dark chocolate
Omega 3-fatty Acids – nuts, seeds, almonds,
Moreover, including collagen-boosting foods in your diet can ensure bone strength. Examples include bone broth and citrus foods. Staying hydrated will also keep your joints lubricated, making movement less painful.
Quit Smoking
Did you know smoking is one of the preventable risk factors for rheumatoid arthritis, an autoimmune disease that affects joints? The more you smoke, the greater the risk. Research shows that quitting smoking can reduce symptoms in those already diagnosed with RA.
Numerous hazardous particles enter your body through smoking, which can accelerate the breakdown of cartilage. Once the cushioning material in your joints starts to thin, you experience pain and discomfort while bending. Quitting smoking can help slow this process.
Get Adequate Sleep
Did you know 80% of people with arthritis have trouble sleeping? Achy muscles and stiff joints make it difficult to get comfy and doze off. When high levels of inflammatory markers are released, conditions like arthritis become worse.
During deep sleep, your body releases hormones that help repair tissues, especially those in the joints. Proper sleep also helps reduce inflammation, keeping your joints healthy. Lastly, sufficient sleep can improve pain perception and the body’s ability to cope with discomfort.
