How to improve your joint health naturally
14 Jul 2022

How to improve joint health naturally

2 mins to read
Looking after your joints as you age is important to prioritise for your overall health and wellbeing. Here's how you can support your joint health naturally.


Healthy joints aren’t a priority for most people until something goes wrong. And, for most of us, problems being as we age. One in seven Aussies have mild arthritis , which is inflammation of the joints. The joints become inflamed, painful and stiff.

When you first suspect arthritis, looking after your joints may lessen the symptoms and improve your quality of life. That’s why prioritising joint health as we age is essential.

Lose weight

The less you weigh, the less stress you place on your joints. For people carrying excess weight, putting extra pressure on inflamed joints can be extremely painful. For every 5 kg of weight gain, the risk of mild osteoarthritis increases by 36 percent.

Keep moving

It may sound strange exercising on painful joints, but moving your hands, knees and feet regularly may slow the progress of the disease.

The joint is the junction between two bones. A healthy joint has smooth cartilage on each end of the bones and synovial fluid lubricating them. So, regular movement may help joints become more lubricated and nourished. Joint pain and stiffness can also decrease with regular activity.

Low impact exercises

Before starting any exercise, you should check with your doctor or physiotherapist which one is right for you. Make sure you choose an activity you enjoy and can commit to. Perhaps join a class with a friend or join a team.

Golf, tai chi and tennis can keep your joints moving without sudden jarring. An exercise that can raise your heart rate is also great for cardiovascular health. Try meeting a friend every afternoon for a walk or joining a water aerobics class.

Light weights

Strengthening your muscles can protect your joints. This doesn’t mean bulking up and becoming a bodybuilder. Women have less testosterone than men, so they don’t build muscle as easily.

You naturally begin to lose muscle mass after turning 30, by about 1 percent each year. Inactive adults lose up to 3-8 percent annually.

Strong muscles stabilise and support your joints. Try weight bearing exercises such as walking and running. Sit-ups and other core strengthening exercises can support your back and improve your balance. Lifting light hand weights could be easily incorporated into your daily routine, such as watching TV each night.

Increase your vitamins, minerals and fatty acids intake

Vitamin D and calcium are essential for healthy bones. You can get vitamin D from the sun. So it’s surprising that an estimated 31 percent of Aussies don’t get enough vitamin D. For women, this increases to 50 percent in winter and spring as people tend to stay indoors or rug up when leaving the house.

Vitamin D helps regulate the amount of calcium in the body, another important mineral needed for healthy bones. Food in Australia isn’t fortified with vitamin D like in Canada and the USA. So getting sufficient sun exposure is important to maintain healthy vitamin D levels. Calcium is in cheese, yoghurt and almonds. Tinned fish with bones, such as salmon and mackerel, are also high in calcium.

Other fish, such as salmon and mackerel contain omega 3 fatty acids, and may reduce inflammation in your joints. The spice turmeric, contains curcumin which is another powerful anti-inflammatory.

Maintaining healthy joints goes hand in hand with a healthy lifestyle. Exercise, staying a healthy weight and eating the right nutrients can lessen the painful effects of arthritis and keep joints working effectively.



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