Prevention is key when it comes to keeping your joints healthy. Mobility & joint health permits movement, and movement improves our quality of life. In fact, Osteoarthritis (OA) and other joint health related diseases can have a significant impact on a person's quality of life.
We have compiled a few of our top tips for keeping your joints healthy, and some additional supplements we use to support diet & lifestyle therapeutics.
1. Build Muscle: Incorporating strength training into your weekly movement regime helps improve mobility, improve blood flow and prevent injuries. Knee joint injuries are one of the strongest risk factors for developing future OA. Exercise programs that incorporate neuromuscular control and strengthening exercises have been shown to consistently reduce the risk of knee and ankle injuries in youth and adults therefore strength training is key as a preventative. Strength training can also help to prevent weight gain and therefore reduce load on the joints which is also critical to maintaining healthy joints. Check out NutriChem’s 6-week Foundational Strength Program which is a great introduction to strength training.
2. Omega-3 supplementation: There is evidence to support the use of Omega-3 supplementation to reduce inflammation and support cartilage health in the joints. The challenge is determining the optimal dose. Often when purchasing generic over the counter fish oil supplements you are not hitting a high enough dose of Omega-3s to see a clinical benefit. We recommend dosing with a minimum of 1800mg of EPA as found in our Pure Premium Fish Oil.
3. Start eating Mediterranean: The Mediterranean diet has been shown to improve joint health and reduce joint pain symptoms in people with rheumatoid arthritis and OA. It is a mainly plant based, high fiber diet that emphasizes whole foods and poly-unsaturated fatty acids.
4. Maintain a balanced Microbiome: Yes, keeping your gut healthy can actually keep your joints healthy. How exactly? Well your gut microbiome is essentially the conductor of inflammatory mediators in the body. It pulls the strings to either increase or decrease inflammation. Keeping your microbes happy can help downregulate inflammatory pathways and reduce cartilage degradation.
5. Kick the Advil, try Rebuild: Rebuild is a comprehensive , multi-ingredient joint, muscle and pain relieving formula. It contains 13 natural ingredients targeted at reducing joint pain, muscle discomfort, promoting blood flow, supporting tissue health and detoxification.
Looking for more ways to support your joints? Here are some more of our joint-health supporting formulas:
- NutriChem’s Pure Collagen is a top-quality source of collagen peptides from grass-fed bovine hide, offering superior digestion and absorption. It supports skin, hair, bones, tendons, and ligaments while improving joint mobility, bone density, and overall structural health.
- NutriChem’s BCM 95 Curcumin offers superior bioavailability, being 7-9 times more effective than regular curcumin. This potent antioxidant provides powerful anti-inflammatory benefits, supports brain health, and aids in managing chronic conditions like arthritis, cardiovascular disease, and neurodegenerative disorders.
- Natural Factors MSM Joint Formula combines MSM, glucosamine sulfate, and chondroitin sulfate in one convenient supplement for comprehensive joint support. This powerful blend enhances joint lubrication, reduces inflammation, and helps repair cartilage, making it ideal for relieving osteoarthritis pain and protecting against cartilage deterioration.
- Natural Factors PEA400 offers effective chronic pain relief with micronized Palmitoylethanolamide (PEA), derived from non-GMO safflower seed oil. This plant-based formula enhances absorption to help manage pain from nerve compression and inflammatory conditions.
References
Runhaar, Jos, and Sita M. A. Bierma-Zeinstra. “The Challenges in the Primary Prevention of Osteoarthritis.” *The Geriatric Clinics*, vol. 38, no. 2, 2022, pp. 259-271. Print.
Cordingley, Dean M., and Stephen M. Cornish. “Omega-3 Fatty Acids for the Management of Osteoarthritis: A Narrative Review.” *Nutrients*, vol. 14, no. 16, 2022, pp. 3362. Published online 16 Aug. 2022.
Wei, Jie, et al. “The Gut Microbiome-Joint Axis in Osteoarthritis.” *Science Bulletin*, vol. 68, no. 8, 30 Apr. 2023, pp. 759-762.
