Winter Health Support for your Bones & Joints

Winter Health Support for your Bones & Joints
By Isabelle, Head Nutritionist

Around 10 million people currently experience symptoms of arthritis in the UK alone, joint health problems are certainly a common problem experienced and is especially made worse during the cold, Winter months.

It isn’t only the elderly who suffer from general aches and pains! Joint degeneration and indeed autoimmune related joint concerns such as rheumatoid arthritis can begin at any stage of life. Diet and lifestyle measures, from a young age are both very powerful preventative measures as well as effective support for existing conditions.

Lifestyle Habits

Stress

Research has shown that stress can in fact increase the rate of ‘oxidative damage’ linked to joint health issues. There is also a link between autoimmune inflammatory conditions such as psoriatic and rheumatoid arthritis and stress. We also know that stress depletes our bodily supplies of essential nutrients for joint and bone health, such as vitamin C but can also affect our health and general recovery.

Managing our stress levels can help play an important role for general wellbeing but also to care for our joints and bones.

Nutrition & Exercise

Managing a healthy weight through a balanced diet and active lifestyle can help countless areas of our health. When an individual is overweight, and suffers from osteoarthritis for instance, weight loss will help reduce the strain that is placed on the joints. Do seek help from a health professional to provide best advice for the right forms of exercise and changes in dietary measures, as these are individual to you!

Nutrition tips from our Head Nutritionist, Isabelle include:

• Staying hydrated: This is such a vital component to healthy joints. Consuming regular amounts of water helps to naturally eliminate metabolic waste and dead cells that are produced in higher amounts, when inflammation is present. Fluids also help to deliver nutrients to our cells and tissues. Make sure to supplement with herbal teas such as nettle, ginger, green tea or even Matcha tea. Remember that artificial drinks including sodas, squash or fruit juice, as well as copious amounts of black tea or coffee would not necessarily count as fluids supporting the elimination of waste. These tend to be more diuretic in nature. 

• Eating a rainbow of foods: The more colours, the more nutrient dense the food is! Enjoy them raw, steamed, in smoothies, broths or soups to maximise your intake, as the method of cooking can reduce the naturally active compounds that vegetables, fruits, or herbs bring. The deeper or brighter the colours, the better it is! 

• Adding spice to your meals: Cayenne, Ginger or Turmeric have naturally anti-inflammatory active compounds and can be enjoyed in meals. 

• Eat a wide range of healthy fats: Sources of oily fish such as Mackerel, Salmon, Herring or Anchovies, along with vegetarian friendly sources such as avocado, unroasted and unsalted seeds, nuts and their derivatives can all help provide great amounts of healthy fats. These naturally help lower inflammatory processes, which may reduce aches and pains and support the lubrication of joints.

Natural Remedies and Supplements

Several supplements are helpful for joint health. Since different things can work for different individuals, It is advisable to choose between one and three of the following types of supplements and try them for about 3 months at the recommended dose, before judging whether they are the most helpful for your lifestyle and symptoms before re-evaluating.

Turmeric

One of the most popular natural remedies for easing general aches and pains. Research shows that Turmeric’s biologically active compounds, and most particularly those found in the rhizome (root) of the plant, have a profound effect on lowering the inflammatory processes linked to joint and bone pain. Turmeric was found useful in helping individuals improve their quality of life.

Nature’s Answer Turmeric-3 isavailable in an alcohol-free liquid extract (SKU1396) and in capsules (SKU 1560). These offer the three most active constituents, Curcumin, Demethoxycurcumin and Biodesmethoxycurcumin, standardised for 95% Curcuminoids. Unlike many other supplements on the market, Nature’s Answer® uses a Bio-Chelation™  ‘cold extraction’ process, allowing raw plant materials to be extracted without being exposed to heat or harsh solvents, methods traditionally used in the industry. This helps to capture and preserve the Holistic Balance® of Turmeric. Each serving provides a concentrated, safe and authentic dose of Turmeric-3 compounds at 5,000mg per serving.

Collagen

Research has shown Collagen to be useful as joint support, including both rheumatoid arthritis and osteoarthritis.

Neocell’s Collagen range provides a wide range of options. Collagen 2 in particular can help provide the essential nutrients to support and maintain healthy joint function. Type 2 is the structural protein in cartilage tissue and deteriorates as we age. This formula (sku 1685) includes clinically studied ingredients such as Glucosamine, Chondroitin and Hyaluronic acid for joint lubrication.

Vitamin C

Plays an important role in the maintenance of collagen and cartilage, while also providing support for the normal functioning of our immune system.

Garden of Life (sku 1243) provides a wholefood, certified organic and non-GMO project verified source of Vitamin C, in spray form that is suitable for Vegans. It is not only convenient but tastes delicious in its orange-tangerine flavour that you’ll be wanting more!

Alternatively, you can also obtain an efficient and well-absorbed form of Vitamin C at 1000mg per serving from the latest EpiFytosome Liposomal Vitamin C. (SKU 1399) The latter uses a unique technology developed to help deliver vitamin C to where it is needed the most in the body. Suitable for Vegans and is free from Soy, GMO’s or Gluten.

Calcium, Vitamin D and K

Those suffering from osteoporosis, have been advised they generally have low levels of vitamin K. Low Vitamin K intake and impaired Vitamin K status are associated with lower bone mass and a higher risk of hip fracture in older men and women.

Vitamin D and Calcium are two very important nutrients that work in synergy for bone health. When we reach the age of 40, bone loss exceeds bone formation and bone mass gradually decreases! The loss of bone tissue can lead to osteoporosis, a condition where bones are fragile and there is an increased risk of fractures. However, it is also important to help optimise bone mass in adult life to reduce the risk of complications such as osteoporosis developing in later life.

Garden of Life’s Plant Based Calcium (1222) provides wholefood, certified organic and non-GMO project verified forms of Calcium, Vitamin D3, Magnesium and Vitamin K2 MK-7, in well –absorbed forms that are gentle on the digestion. Suitable for Vegans, it is a perfect blend for daily intake.

Nature’s Answer Coral Calcium (1590) combined with Vitamin D3 drops (1601) can alternatively help top up your levels. Suitable for vegetarians, this Vitamin D3 provides a high dose of 4000 IU per 2 drop serving.

Keep your bones and joints healthy this Winter and do not hesitate to get in touch with our team at Kijani Living