Looking after your joint health certainly becomes a priority as we age. Joints are crucial to our mobility and if they start to become stiff and sore it’s very difficult to maintain our routines and keep active. The human body has an amazing capacity to repair itself, however, our joints often need extra love and care along the way.

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What are our joints? A joint is a connection between two bones in our body. Joints and their supporting structures allow you to bend your elbows and knees, bend your back, move your hips, turn your head and even move your fingers.

Smooth tissue called cartilage, synovium and a lubricant called synovial fluid cushion the joints so that our bones do not rub together. Increasing age, injury and being overweight can lead to increased wear and tear of your cartilage – which subsequently can lead to discomfort, pain or even debilitating joint conditions.

Fortunately, there are a number of ways you can support and protect your joints. Here are a few:

1. Enhance Muscular Strength: The muscles within our bodies function as essential shock absorbers, working to stabilize and safeguard our joints. Strengthening these muscles through weight training can significantly contribute to the health of your joints and bones. As you age, maintaining muscle strength becomes increasingly crucial. Target muscles relevant to specific joints - for instance, cycling to reinforce the muscles supporting your knees, which are particularly susceptible to wear and tear.

2. Promote Joint Mobility: When we move a joint, in a safe and full range of motion, we move the synovial fluid within the joint. This fluid is the joint’s lubrication. By moving our bodies, we help the synovial fluid to move. This joint movement moves the old fluid out and allows new fluid to move in. Old synovial fluid can accumulate of mineral deposit and microbes. Moving your body and your joints every day is a wonderful way to lubricate your joints naturally. Incorporate 5-10 minutes of joint mobility movement each morning.

3. Benefit from Body Rolling: Prolonged periods of inactivity can lead to muscle and connective tissue tightness, potentially impacting joint stress. Body rolling, using a foam roller, is a valuable practice for addressing these imbalances. In cases of joint discomfort, seeking guidance from a physiotherapist or osteopath can provide beneficial treatment and support.

4. Nourish Joints with Beneficial Fats: The fats that you eat eventually become the fats that populate your cell membranes, that also encapsulate your cells. These membrane fats become the building blocks for molecules that either call for inflammation or fight inflammation in the body. It is absolutely essential we nourish our bodies with fats from avocado, nuts, seeds, and fatty fish such as salmon (or flax, hemp or chia seeds). Omega 3 fatty acids are particularly effective in fighting inflammation in the body and can be easily incorporated into our diets by eating omega-3 rich salmon or flaxseed. The Arthritis Research Campaign (ARC) scored fish oil, derived from fatty fish such as sardines and salmon, as a maximum five for effectiveness. If you can't eat enough omega 3s, then consider supplementing with them if needed. Flaxseeds, hemp seeds, chia seeds, walnuts, pecans and Brazil nuts are also great sources of omega 3 fats if you are plant based.

Nutritional Support for Joint Health: Research underscores the anti-inflammatory impact of a plant-based diet, partially attributed to unique plant compounds such as indoles and sulforaphane found in vegetables like broccoli. Opting for plant-focused meals also eliminates undesirable additives often found in processed foods.

• Glutathione: A robust antioxidant, glutathione combats free radicals stemming from pollution, chemicals, and stress-related inflammation. Glutathione supplements could potentially support joint health by mitigating inflammation.

• Antioxidant Vitamins: Vitamins A, C, and E operate as potent antioxidants, contributing to overall antioxidant defense within the body.

• Glucosamine and Chondroitin: Glucosamine, a natural amino sugar, forms a foundational element of cartilage. Glucosamine sulfate and glucosamine hydrochloride, available in joint care supplements, may play a role in maintaining joint health. Chondroitin, another naturally occurring substance, aids in cartilage health by facilitating water and nutrient retention. Research suggests that the combination of glucosamine and chondroitin could be beneficial for managing certain joint conditions.

5. Keep Your Core Strong: The strength of the diaphragm relates to the strength of our core muscles, mainly our abdominal muscles. One of the key benefits of strengthening the core is a reduction in the stress loads exerted on joints such as the hips, knees, and lower back. By providing better support and alignment to these joints, the risk of overuse injuries and degenerative conditions can be diminished. Moreover, a strong core can alleviate pressure on the spine, potentially mitigating issues like herniated discs and chronic back pain.

Incorporating targeted exercises that engage the core, such as those found in Yoga and Pilates, can yield substantial improvements in both core muscle strength and joint stability. Yoga emphasizes body awareness, balance, and flexibility, while Pilates focuses on controlled movements that target deep muscles, fostering a strong core and enhancing overall body control. These practices not only contribute to physical strength but also promote mental relaxation and mindfulness, creating a holistic approach to wellness.

So, try adding these five tips into your daily routine to keep those joints healthy and if you're already experiencing joint discomfort, incorporating these routines into your daily life may provide relief and contribute to an improved sense of well-being. Remember, consistency is key, and gradual progress is a hallmark of sustainable change. By adopting these practices, you're taking proactive steps towards better joint health and overall vitality. Good luck on your journey to a healthier, more comfortable you!