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A Guide to Joint Health

Signs of joint problems include pain, stiffness (especially in the morning), creakiness and general difficulties moving around. Even if you do not currently have joint problems, it is a good idea to consciously work to maintain your joint health to improve your body's overall function. Mild to moderate exercise, a good nutrition plan and joint health supplements all can help you improve your joint health.

  1. Exercise

    • If you have problems with your joints, such as arthritis, discuss exercise with your doctor. Exercise can be beneficial for your joints by strengthening them and decreasing pain symptoms. However, it's important to start any exercise regimen slowly to allow your body to acclimate. Focus on flexibility by slowly stretching. Include simple strength-training exercises such as push-ups and light dumbbell work. And be sure to include aerobic exercise. Examples of cardiovascular workouts that are gentle on your joints include swimming, walking and biking. You can also sign up for some yoga or tai chi classes.

    Essential Fatty Acids

    • Many people shy away from fat, however there are beneficial fatty acids that your body needs to function properly. These include omega-3 fatty acids, such as alpha-linolenic acid (ALA). Omega-3s can improve your joint health by reducing inflammation and decreasing joint stiffness. Omega-3s can support the integrity of the cartilage in your joints. It can also support bone strength and increase your calcium levels. You can purchase omega-3 supplements such as fish oil, or obtain essential fatty acids from food sources such as salmon, mackerel, tuna, walnuts, soybeans, pumpkin seeds or ground flaxseed. If you are on diabetes or blood-thinning medications or have a bleeding disorder, discuss omega-3 supplements with your doctor first.

    Calcium

    • Calcium is essential for many bodily functions, including blood pressure regulation, blood clotting, manufacturing hormones and enzymes, and sending nerve impulses. If your bloodstream does not contain enough calcium, your body will steal it from your bones to get what it needs. It's important to get enough calcium on a daily basis to maintain your joint health and prevent bone loss. The recommended daily allowance (RDA) of calcium for the average adult ages 19-50 is 1,000 mg. per day. Pregnant and nursing women will need more. Dietary sources of calcium include dairy products, green, leafy vegetables, beans, tofu and fish.

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