The joints of the body vary in size and complexity. Some joints, like those found in the skull, don’t move, while others, like the hip and knee joints, bear a lifetime of repetitive use, wear and tear.
A joint is the point at which two or more bones meet, with the total joint comprising the bone itself as well as soft tissues like ligaments, cartilage and tendons.
Joints are responsible for not only holding the bones together, but also for allowing the body to move in different ways. As an example, the ball-and-socket joint of the arm and shoulder allow the arm to move up, down and around, while the hinge joint found in the knee, allows for the movement of the knee back and forth.
While the use of some joints only occurs with particular movements, others, like the hips and the knees, are in use for most of the time you spend awake. The good news is, there’s some simple steps you can take to help keep your joints healthy and moving, regardless of your age. Some of these include:
Exercise
Many people avoid exercise with troublesome joints thinking the additional movement will make already sore and stiff joints worse. The fact is that movement eases joint stiffness and can improve joint pain as it strengthens the muscles around the joints, helping to relieve some of the pressure. Exercise to assist joint mobility does not need to be strenuous. In fact, any type of exercise that reduce the pressure on load bearing on joints, such as swimming or walking in water, can be beneficial.
Maintain a healthy weight
It stands to reason that body weight adds extra stress to joints, especially the weight-bearing joints like the hips and the knees. Body fat is also an active tissue that creates and releases pro-inflammatory mediators that can contribute to joint pain and stiffness. Studies have confirmed that weight loss significantly reduces knee pain, function and stiffness associated with mild knee osteoarthritis[1].
Consider an anti-inflammatory diet
The types of foods you include, and don’t include in your diet, can have more of an impact on your joints than you realise. A diet that is high in fruits, vegetables, nuts, whole grains, fish and healthy fats including those high in omega-3s can help to support lower levels of inflammation in the body, whereas other foods, such as foods that are high in sugar, saturated or trans fats or highly processed foods can be unhelpful and contribute to further inflammation if inflammation is present.
Herbs and nutrients for joint health
There are various herbs and nutrients that can also be used to support joint health including glucosamine, curcumin, zinc and manganese, with Ginger having a notable and well-known anti-inflammatory action.
Glucosamine is a natural compound found in cartilage, the tough tissue that cushions joints. In supplemental form, glucosamine can be beneficial for supporting joint cartilage health, while also maintaining joint flexibility and relieving mild joint pain in mild osteoarthritis.
Herbs of Gold Glucosamine MAX is a high-strength glucosamine supplement in a convenient one-a-day dose with cofactors and anti-inflammatory Ginger to help support joint cartilage health and maintain joint health.
Another good option for joint health is curcumin, the active ingredient found in the herb Curcuma longa, or Turmeric. Turmeric has a long history of use in Ayurvedic medicine as an anti-inflammatory, while at the same time supporting joint health.
Herbs of Gold BioCurcumin 5400 contains Meriva® curcumin, a patented form of curcumin with enhanced absorption. Meriva® curcumin has been clinically trialled to relieve symptoms of mild osteoarthritis, including mild joint pain, stiffness and inflammation[2]
Always read the label and follow the directions for use.
[1] Joseph, G. B., McCulloch, C. E., Nevitt, M. C., Lynch, J., Lane, N. E., & Link, T. M. (2023). Effects of weight change on knee and hip radiographic measurements and pain over four years: data from the Osteoarthritis Initiative. Arthritis Care & Research, 75(4), 860-868.
[2] Belcaro, G., Cesarone, M. R., Dugall, M., Pellegrini, L., Ledda, A., Grossi, M. G., Togni, S., & Appendino, G. (2010). Efficacy and safety of Meriva® , a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Alternative Medicine Review : A Journal of Clinical Therapeutic, 15(4), 337–344.
