Bone & Joint Health

5 ways to support healthy bones and joints.

Maintaining healthy joints and bones can be hard to do on a daily basis. It is however important whether osteoporosis or arthritis runs in the family; whether you are a regularly exercising intensely or going through the life stages of the menopause.

1.  Dietary recommendations

- The diet is very important especially when exercising regularly and intensively. As for more particularly looking after the joints, it is ideal to pick diets low in inflammatory foods. Foods containing ginger, papaya, cherries, apricots, avocado, wholegrains, fish particularly oily fish, berries, healthy leafy greens such as kale, spinach, collard greens and cruciferous vegetables such as broccoli. Aiming for a diet low in saturated fats, and free from processed foods, refined sugars and alcohol can help to reduce the inflammatory responses. Therefore, creating an ‘alkaline environment’ for healthy recovery of sore and painful joints is the aim. Legumes are a very good source of plant based proteins that are also packed with fibre to help support a happy and healthy gut.

- Protein is key for building healthy connective tissue and inadequate intakes may lead to loss of muscle mass and diminished strength. So make sure to regularly consume protein especially if you are vegetarian or vegan.

- The mighty chia seeds are also packed with omega 3 fatty acids, and also naturally rich in calcium and magnesium.

- Bone broths or soups where the animal bones have been allowed to soak and minerals to leach out, are incredibly nutritious for the joints, cartilage and ligaments. Make your own and freeze any extras, which you can then use on a regular basis.

- Colourful plant compounds exist in fruits and vegetables, known as ‘antioxidants’ . These are of great benefit for overall health and in a lower inflammatory diet, while also supporting the immune system.

2.  Turmeric

The renowned Ayurvedic spice known as turmeric is beneficial for health and particularly shows great outcomes in circulatory and joint concerns. In the diet, you may want to add turmeric root or powder in your juices, curries, eggs, or even in your lattes, pancakes and other bakes. Today it is often referred to as the ‘The Golden Spice’ or ‘The Spice of Life’ and in England occasionally referred to as ‘Saffron’.

It can also be obtained through herbal extracts, or other forms of supplements. Alcohol-free liquid extracts can provide a potent amount of turmeric per serving. Nature’s answer for instance, provides a liquid turmeric with the 3 active constituents, in a base of vegetable glycerine derived from coconuts. Olive oil is present to help with the absorption of the fat soluble compound spice. Alternatively obtain turmeric in powder form from dual extract Organic Traditions to add to your recipes. Turmeric tea can be made as a post-workout drink – boiling 4 cups of water, add 1 teaspoon of organic turmeric powder and 1 teaspoon of organic ginger powder and let it simmer for 10 -15 minutes. Add 1 teaspoon of lemon juice. And if needed sweeten, and note that the ginger will help with the absorption of the turmeric

Research has shown that turmeric possesses natural anti-inflammatory compounds and is known to be very efficient in reducing pain, soreness, and support recovery.

3.  Lifestyle suggestions

• Good quality sleep and plenty of hydration are important.
• Baths packed with magnesium will help support the muscles to relax as well as the joints. If baths are not your thing, you can soak your feet while you watch a documentary or the news, with a handful of magnesium salts. The absorption occurs through the skin and this is suitable even for 20 minutes. Make sure to stretch and improve your flexibility on the days no high impact exercise is being performed.
• Maintain a healthy weight- for every pound you lose you can reduce the load on your joints threefold.
• Controlling stress is important to reduce the hormone cortisol, which in turn can reduce the production of collagen, an essential compound needed for healthy joints. Yoga is known to help with the breathing, improving flexibility, overall health. Alternatively diaphragmatic breathing for about 5 to 10 minutes per day can be useful to reduce cortisol levels.
• Stay active- Weight bearing exercises in particular help bone density, and have shown to be of great benefit especially in women who go through the menopause. If the joints feel sore and stiff, and even as a preventative measure, aim for 30 minutes of gentle exercise daily such as swimming.

4. Vitamin D

• Boost your vitamin D levels – the action of sunlight on your skin promotes the production of vitamin D. Low levels of the 'sunshine' vitamin are associated with osteoarthritis, so head outside in the morning or late afternoon when the sun is less intense without sunscreen for 15 minutes. Don’t forget vitamin D-rich foods such as oily fish or eggs.

5. Supplement to optimise your nutrient intake

• Vitamin D3 is the active form of vitamin D that you can take to top up your levels especially since in the UK we do not obtain enough of the sunshine vitamin. Try out our Garden of Life vegan Vitamin D3 spray of 1000 IU in base of organic cranberry and pumpkin seed oils and a bursting organic vanilla flavour. Check your Vitamin D3 levels at your GP to re-assess the dose you need at the beginning of your intake and after 3 -6 months.
• Calcium obtain from plant algae can be of wonderful benefit for supporting healthy bones and joints. Research shows clinical benefits especially when taken with Vitamin K2, D3 and Magnesium. When choosing an organic and wholefood supplement you can make sure to obtain the best quality nutrients out there. Garden of life’s Organic Plant Calcium contains all you need.
• For healthy joints and bones, collagen powders are the next beneficial supplement to consider especially when combined with antioxidants such as pomegranates and green tea or Vitamin C. We will tell you all about collagen in our future blogs so keep tuned.

 In the mean time follow our suggestions above and let us know if you have any questions!