Taking Care of our Joints and Bones

Chances are, you probably know something about muscle and fat, or about organs like your skin, heart and brain. But unless you’ve damaged them or had some kind of issue, you may not have thought much about your body’s two other main components: your joints and bones. These play crucial roles working together to give our bodies structure, protection, and the ability to move. The health of both has a huge impact on our quality of life, especially as we age. 

Bones give us our shape, protect vital organs, serve as a reservoir for certain minerals, contain bone marrow which is the site of blood cell production, and release hormones that help regulate blood sugar and the way fat is deposited. 

Joints let us bend, straighten, rotate, grasp and lift, and give our bodies flexibility and mobility. They connect our bones, helping to maintain the structural integrity of our bodies, and some joints like the spine and knees act as shock absorbers, reducing the impact on our bones when we run or jump.

As we get older, several negative changes can occur in our joints and bones. Bones lose both mass and density, becoming weaker, more porous and prone to fracture. This is a particular problem for women in menopause because they experience a rapid decline in their production of oestrogen, the hormone that protects bones. Joint problems include cartilage thinning and deterioration through wear and tear – leading to conditions like osteoarthritis – or loss of elasticity in ligaments and tendons which decreases flexibility and increases the risk of injury. 

Fortunately, there’s a lot we can do to maintain optimal bone and joint health and minimise the risk of age-related problems. 

Unsurprisingly, a balanced, varied, nutritious diet with plenty of whole foods and rich in essential vitamins and minerals is one of the foundation stones for strong, healthy, well-functioning joints and bones. 

Calcium is essential for bone health, as is Vitamin D because it helps the body to absorb calcium more effectively. Good food sources for calcium include: cheese and yoghurt; green leafy vegetables such as broccoli, kale and cabbage; soya and edamame beans and tofu; almonds, sesame and chia seeds; fortified plant-based drinks and breads; and oily fish like sardines, anchovies or tinned salmon where you can eat the bones. Vitamin D is less available in food, but can also be found in oily fish, as well as in eggs. You could also consider taking a Vitamin D supplement – read on to find out more about bone and joint health supplementation.

Protein helps to build muscle which supports and protects bones and joints and is a crucial part of any diet. The best sources include lean meat, cheese and yoghurt, eggs, fish, nuts and seeds, tofu and tempeh, and legumes such as beans, chickpeas and lentils. Omega-3 fatty acids found in oily fish, flaxseeds and walnuts are powerful anti-inflammatories which can reduce joint pain and stiffness.

Exercise is another vital component in looking after our bones and joints (although excessive exercise can have a detrimental effect on our joints) and, as with diet, we benefit from variety. Weight bearing activity like walking, running, dancing, skipping or team sports like football or basketball help maintain bone density, while strength training with weights is essential for both bone density and building muscle mass to support and protect joints and bones. Flexibility and balance activity like yoga can improve joint flexibility.

Lifestyle choices make a big difference to the long-term health of our bones and joints. Smoking and excessive alcohol consumption both increase the risk of osteoporosis because they reduce bone mass and density, so are best avoided. Maintaining a healthy weight is also important as it reduces stress on our joints, especially the knees, spine and hips.

You may already be eating well, exercising regularly, and making sensible lifestyle choices, but still want to give your joints and bones some extra care and attention. That’s where supplementation could help. We’ve listed some of our favourite supplements below and you can click here for our range.

Glucosamine is a natural compound found in cartilage, the connective tissue that cushions joints, but as we get older, we produce less of it in our bodies. Glucosamine supplements are thought to maintain strong cartilage, reduce joint pain and improve joint function and mobility.

Collagen makes up about 30 percent of the total protein found in our connective tissues, including cartilage, tendons, and ligaments. As with glucosamine, our bodies produce less collagen as we age, so supplementing with it could keep our joints working smoothly by helping with cartilage repair and regeneration. 

Curcumin, the active ingredient in turmeric, is known for its anti-inflammatory and antioxidant properties, so could be beneficial for alleviating joint pain and improving movement. 

Diet, exercise, lifestyle choices and supplementation combined can all have a positive impact on your health, but if you have any acute or chronic conditions related to your bones and joints, please ensure that you are also seeing a qualified health professional to get appropriate advice and treatment.

EssentiaGlow offers a wide range of supplements that support joint and bone health. Some of the best are: Aloe Vera, Beach Rose Hip, Glucosamine Plus, Omega-3 Fish Oil, Skin Collagen, Turmeric Curcumin and Vitamin D.