What to eat to improve your joint health

From womensrunning.co.uk

By nourishing your body with joint-friendly foods, you can help ease stiffness, reduce inflammation and protect long-term bone and joint health

                                                                                                        Image credit: Canva

Many people get stiffer joints the mornings or after periods of sitting still. While cold weather doesn’t cause arthritis, it can make aches and pains feel worse. “According to the Arthritis Foundation, chilly weather may increase pain sensitivity, slow blood flow and trigger muscle spasms,” says Shona Wilkinson, lead nutritionist at ethical nutrition and supplement brand, Dr Vegan.

“Our joints can also respond to changes in barometric pressure, the air pressure in the atmosphere, which can add to discomfort. Combined with less movement in winter, it’s no surprise that joint pain can feel more noticeable at this time of year,” she adds.

The good news is that supporting your joints through your diet can make a big difference. “Certain nutrients, like those listed below, can help reduce inflammation in your joints, protect cartilage, and maintain the strength and flexibility you need in order to stay active all year round,” says Dr Wilkinson.

Oily fish

Image credit: Canva

“Fish like salmon, mackerel, sardines and trout are rich in omega-3 fatty acids, because they all have potent anti-inflammatory properties,” says Dr Wilkinson. “Omega-3s help to reduce production of inflammatory chemicals in the body, easing stiffness and improving mobility in people with conditions like arthritis.

“Aim for two portions of oily fish per week or consider a high-quality algae-based omega-3 supplement if you’re plant-based, like Dr Vegan’s Vegan Omega 3, which has the optimal levels of DHA and EPA that you need.”

Extra virgin olive oil

“Extra virgin olive oil contains healthy monounsaturated fats and compounds like oleocanthal; the latter acts in a similar way to anti-inflammatory medications, but without the side effects,” says Wilkinson. “Drizzling it over salads, roasted vegetables, or using it as a dip for wholegrain bread can help keep inflammation in check.”

Nuts and seeds

Walnuts, chia seeds and flaxseeds are all rich in both omega-3s and antioxidants, meaning they can help reduce inflammation and support joint health. “They’re also one of the easiest foods to incorporate into your diet; simply sprinkle them onto your recipes or consume as a snack on-the-go,” says Wilkinson.

Colourful vegetables

Image credit: Canva

Winter can sometimes see our vegetable intake drop, but colourful veg such as peppers, carrots, kale,and red cabbage are packed with antioxidants like beta carotene and vitamin C. “These antioxidants help neutralise free radicals that can damage joint tissue,” says Wilkinson. Vitamin C also plays a vital role in collagen production, which keeps cartilage, the cushioning between joints, healthy and resilient.

Curcumin

Curcumin is the active ingredient in turmeric, a yellow spice traditionally eaten in Asian dishes. It’s a natural anti inflammatory, known for its potential to ease joint aches and swelling. “With almost all joint aches involving some form of inflammation, reducing the inflammation can help relieve symptoms enormously, so try adding some of this magical spice to your diet,” suggests Wilkinson. If you’re buying a supplement, remember to check the label to make sure it includes curcumin.

Dairy or fortified alternatives

Calcium and vitamin D are essential for maintaining strong bones and healthy joints. “Vitamin D also helps the body absorb calcium more effectively, making both nutrients vital for long-term skeletal health. This is particularly important for women, given that The Royal Osteoporosis Society reports that one in two women over the age of 50 will experience a bone fracture due to osteoporosis after menopause,” states Wilkinson. Dairy foods such as yoghurt and kefir are excellent sources.

Want to know more about what to eat? Here’s our guide to nutrition for runners.

https://www.womensrunning.co.uk/health/what-to-eat-to-improve-your-joint-health/ 

Signs of Arthritis In Your 20s and 30s: Is Your Workout Damaging Your Joints? Never Ignore These Warning Symptoms

From thehealthsite.com

Signs of arthritis can appear in your 20s and 30s: Here are some of the warning symptoms that your body may give you when your workout is indirectly hurting your joints, and leading to the onset of arthritis

Over the past several years, gym culture has become synonymous with urban living, and many young adults are beginning to emphasize strength training, weight training and high-endurance style workouts with a focus on high momentum. While engagement in movement is incredibly important when maintaining healthy bones and joints, motivation for consistency and intensity of exercise can only be positive when within reason; however, this consumption of the feeling of accomplishment can backfire!

Joints and bones can become overloaded when a person who, traditionally is in their 20s or 30s, exercise beyond their threshold and leads to what experts refer to as, "bone burnout." While there isn't a formal diagnosis for bone burnout, bone burnout is the accelerated wear and tear of bone and joints symmetrically, which induces continued joint problems of debilitating pain, stiffness and even early-onset arthritis.

Why Are Young Adults Prone to Bone Burnout?

Young adults often stress their bones and joints harder than older adults often without realizing the long-lasting effects this will have on their joints. Young adults typically spend an excessive amount of time weight training, not warmed up, demonstrating abnormal postural patterns, ignoring early signs of cartilage degradation like knee pain or back pain can compromise cartilage at a faster than normal rate akin to the European elite athlete populations, such as meniscus tears at a rapid and alarming rate, like 20-30 year olds may have premature arthritis like osteoarthritis.

The Significance of Innovation in Treatment

Lifestyle changes, physiotherapy, and preventative care are the first line of management for severe cases, but there are disruptive innovations that are changing treatment options for serious cases. Robotic-assisted surgery for knee surgeries is one innovation that can provide results that have much greater accuracy, smaller incisions and faster recovery times than traditional surgery. For younger patients with isolated disease, partial knee replacement or joint resurfacing can provide pain relief and mobility while removing less of the natural joint, which can provide years before total knee replacement is required.

Prevention is Better Than Cure

Fortunately, bone burnout is preventable. Engaging in a balanced exercise schedule including strength, flexibility, and rest; wearing appropriate footwear; adequate calcium and vitamin D; and being responsive to your body's warning signs can all help. When pain persists, it is important to get an early consult with a knowledgeable orthopaedic specialist for a definitive diagnosis instead of masking symptoms with pain medication.

Growth is happening in a younger population as fitness becomes a larger part of their lifestyle, so awareness of bone and joint health must be considered. Overtraining without oversight is and will always be a potential injury/path to irreversible damage. The good news is without old age or degenerative changes we have treatments such as preventative care, advances with robotic surgery, and partial replacements that will allow us to help even if our young patients won't lose their active lifestyles and mobility, quality of life, and not be left with long-term repercussions after surgery.

https://www.thehealthsite.com/diseases-conditions/signs-of-arthritis-in-your-20s-and-30s-is-your-workout-damaging-your-joints-never-ignore-these-warning-symptoms-1254231/

12 of the best foods for bone health

From restless.co.uk

Maintaining strong bones is important for overall health and mobility, and reducing the risk of conditions like osteoporosis. Alongside exercising regularly and maintaining a healthy weight, diet is key for bone health – and research shows that certain foods may be particularly beneficial.

With this in mind, we’ve partnered with the Royal Osteoporosis Society (ROS) to bring you 12 of the best foods for bone health. The ROS is the UK’s largest national charity dedicated to improving the diagnosis, treatment, and equipping people with the information and support needed to help them look after their bones. 

What nutrients are important for bone health?

Eating a balanced diet is the most important foundation for bone health. However, several nutrients are particularly helpful for building healthy bones. We’ll cover some of these below.

Calcium

Calcium is the most abundant mineral in the body and is essential for general body function – particularly for bone health. Roughly 99% the body’s calcium is found in the bones, making it key for keeping them strong and healthy.

You can read more about the role of calcium in bone health on the ROS website. The ROS also has a useful guide to identifying calcium-rich foods.

Vitamin D

The body relies on vitamin D to absorb and store calcium in skeletal tissue. This means that, without enough vitamin D, we can’t enjoy the full benefits of upping our calcium intake.

You can read more about the role of vitamin D in bone health on the ROS website. They also have a guide to choosing vitamin D-rich foods.

Protein

Multiple studies have linked high-protein diets with bone health benefits for bone health. In particular, with better bone density later in life and a reduced risk of osteoporosis and fractures.

This is mainly because protein is a major part of bone mass and volume. You can read more about the role of protein in bone health on the ROS website.

B vitamins

According to the ROS, B vitamins are important for bone health because, among other things, they help produce bone-building cells, regulate calcium absorption, and control homocysteine levels (a marker of inflammation).

Vitamins C and E

Vitamins C and E are among the most powerful antioxidants, helping to protect body cells (including bone cells) from damage caused by free radicals (unstable molecules). According to the ROS, if left to build up, free radicals can weaken bones.

Vitamin C also helps the body produce bone-forming cells and is involved in collagen production – a type of protein needed for bone formation.

Vitamin K

The ROS lists vitamin K as another nutrient worth prioritising for bone health – largely because it activates a protein called osteocalcin, which helps build and heal bones.

Fatty acids

Fatty acids, such as omega-3 and omega-6, help the body absorb vitamins like D, E, and K and are thought to promote healthy bones.

Potassium

Potassium has been found to promote healthy bones by reducing the amount of calcium lost in urine. Studies have suggested that it can reduce calcium loss in bones.

Manganese and other trace elements

Research has found that people with osteoporosis often have low levels of trace elements such as manganese, zinc, and copper.

Head over to the ROS website to read more about minerals for bone health.

12 of the best foods for bone health

Now we know some of the most important nutrients for bone health, what are some of the best food sources?

Note: This is not an exhaustive list. Check out the ROS’ guide to nutrition for bones to learn more, which also includes information on foods to avoid. Or, check out their collection of bone-healthy recipes.

1. Dried figs

Dried figs are a good source of calcium, potassium, and magnesium – all of which help to build strong, healthy bones. They’re particularly rich in calcium, with some studies showing they contain over three times as much as other fruits. Dried figs are also high in antioxidants, which help prevent cell damage.

Dried figs make a delicious snack alongside cheese and can be incorporated into various recipes, such as granola bars.

2. Fatty fish

Fatty fish, such as salmon, sardines, and mackerel, are beneficial for bone health because they contain calcium and vitamin D, and are rich in omega-3 fatty acids. Take this study, which found fatty fish had protective effects on hip bone mineral density in older adults.

Check out this delicious baked salmon recipe from the ROS, served with roasted peppers and potatoes if you’d like to up your intake.

3. Tofu

Studies suggest that soy-based foods such as tofu may improve bone health, particularly in women. For example, in this study, higher soy intake was linked with better bone mineral density in postmenopausal women.

Soy is a great source of calcium, protein, and polyphenols (powerful antioxidants), which research suggests that it may help prevent bone disease.

Tofu is delicious and versatile; it makes a tasty addition to various recipes, including curries, stir-fries, and wraps. Why not try these curried tofu wraps from the ROS?

4. Chia seeds

Though tiny, chia seeds are packed with several bone-boosting nutrients, including magnesium, phosphorus, calcium, and omega-3.

In this study, rats that ate chia seeds daily for 13 months had significantly higher bone mineral density than a control group. Researchers put these effects largely down to the chia seeds’ omega-3 content.

So why not try adding a sprinkle of chia seeds to your breakfast? Or make an indulgent and healthy chia pudding?

5. Almonds

Almonds are full of several bone-boosting nutrients, including calcium, copper, magnesium, protein, zinc, manganese, and vitamin K. So much so that experts recommend eating almonds to make sure you get enough of these nutrients.

Almonds make a fantastic snack and can also be enjoyed in various recipes, including this tasty prune and almond mixed grain biriyani from the ROS. yohe ROS community

6. White beans

Alongside being a rich source of fibre and protein, white beans (such as cannellini beans) contain a good amount of calcium.

White beans are delicious in soups and curries. Check out our list of hearty bean recipes for inspiration.

7. Dairy products

Dairy products, including milk, cheese, and yoghurt, are some of the best sources of calcium around. Many dairy products are also fortified with vitamin D.

8. Leafy green vegetables

Green leafy vegetables, including broccoli, kale, collards, cabbage, and Swiss chard, are a great source of calcium, as well as several key vitamins and minerals like magnesium and vitamins C and K.

To up your intake, why not add a serving of leafy greens to your dinner? Or blitz them into a pasta sauce if you’d prefer to mask their taste!

9. Bell peppers

According to research, bell peppers may help protect bone and cartilage cells – largely due to their high vitamin C content.

Bell peppers also contain manganese and other trace minerals, which are linked with a lower risk of osteoporosis.

There are plenty of ways to enjoy bell peppers; for example, served with hummus, in a crunchy salad, or as part of a hearty recipe.

10. Prunes

Studies have linked prunes with improved bone health, largely because of their high vitamin K and potassium content, and anti-inflammatory properties. For example, this study found that post-menopausal women who ate five to six prunes daily maintained better bone mineral density in their hips.

Prunes can be enjoyed as a snack on their own or in various baking recipes. Why not try this prune and passionfruit drizzle cake from the ROS?

11. Grapes

Grapes contain several vitamins and minerals that may help prevent osteoporosis, including manganese, potassium, and vitamins B, C, and K.

This study found that animals fed a grape-rich diet had stronger, thicker thighbones and better calcium retention in their bones. Another eight-week study revealed that rats who ate freeze-dried grape powder had improved bone absorption and calcium retention.

Grapes are also a brilliant source of resveratrol, a type of polyphenol believed to improve bone density. In this two-year study of post-menopausal women, taking resveratrol twice a day improved bone mineral density, slowed bone loss, and reduced the risk of major fractures.

12. Blueberries

In this study, blueberries were found to improve bone health and increase bone mineral density in postmenopausal women. These benefits may be linked to blueberries’ polyphenol content, which has been found to help prevent bone loss and increase bone formation.

Blueberries make a delicious snack on their own and can be added to several recipes, too. Enjoy them as a sweet breakfast topper or with a serving of Greek yoghurt and honey.

Final thoughts…

Maintaining strong, healthy bones is important for overall health and quality of life. And luckily, there are many foods to help keep them in top condition.

For more support, you might like to consider becoming a member of the ROS. From just £3 a month, you’ll receive ongoing advice and support from bone health experts, access to a member magazine with the latest information on osteoporosis, and have the opportunity to connect with others through events and volunteer groups.

https://restless.co.uk/health/healthy-body/the-best-foods-for-bone-health/?contact_id=5e74dd65-8bd7-48a2-a626-ded9a62b692b&utm_source=midweek-email&utm_medium=email&utm_campaign=midweek_email_25-07-24_general&utm_content=midweek_email_25-07-24_general