Natural Ways to Support Your Joints
by Meagan Clayton
Joint pain can take a significant toll on your everyday life—from making it more difficult to get up in the morning to limiting your mobility throughout the day. Whether you're grappling with the discomfort of osteoarthritis, dealing with rheumatoid arthritis, or simply looking for ways to maintain your joint health, there are effective, natural methods to support your body's most critical connections.
With a combination of diet, supplements, and lifestyle changes, you can manage joint pain, improve mobility, and protect your joints for years to come. Here's everything you need to know.
Understanding Joint Pain
Before we explore solutions, it helps to understand the underlying causes of joint pain. The two most common types of joint disorders are osteoarthritis and rheumatoid arthritis.
Osteoarthritis
Osteoarthritis (OA) is sometimes referred to as "wear and tear arthritis." It occurs when the protective cartilage cushioning your joints breaks down. This wear leads to friction between bones, causing pain and stiffness. According to the CDC, about 1 in 5 American adults suffer from osteoarthritis. That pain can result in reduced mobility and an increased risk of falls and injuries.
OA most commonly affects the knees, hips, lower back, neck, and fingers, and it often develops in people who have repetitive stress injuries or a history of joint injury.
Rheumatoid Arthritis
Unlike osteoarthritis, rheumatoid arthritis (RA) is an autoimmune disorder. It occurs when your immune system mistakenly attacks healthy joint tissue, causing inflammation that can lead to pain, swelling, and joint deformities over time. RA affects approximately 1.5 million Americans, and while it often appears later in life, younger individuals can develop the condition as well.
Now that we understand the challenges of joint pain, let's explore natural methods to manage and support joint health.
Anti-Inflammatory Diet
How Diet Controls Inflammation
Inflammation is one of the key drivers of joint pain. Chronic inflammation wears away cartilage and worsens joint disorders over time. Fortunately, dietary changes can have a profound impact on reducing inflammation.
Foods to Avoid
Certain foods are known culprits when it comes to inflammation. Consider limiting or eliminating these from your diet:
Refined carbohydrates like white bread and pastries.
Sugar found in soda, candy, and desserts.
Processed meats such as deli meats and sausages.
Fast food and other heavily processed, fried items.
Foods to Include
Opt for a nutrient-rich diet centered on anti-inflammatory foods:
Natural proteins such as fatty fish (salmon, mackerel) and plant-based options like lentils and tofu.
Healthy fats such as olive oil, avocados, and nuts.
Fruits and vegetables packed with antioxidants, like berries, leafy greens, and sweet potatoes.
By switching to an anti-inflammatory diet, you’re not only supporting your joints but also nourishing your body for overall health.
Key Supplements for Joint Support
When it comes to rebuilding damaged joints and reducing pain, certain supplements are scientifically backed to deliver results.
Type II Collagen
Type II collagen is the primary protein in articular cartilage, making up nearly 90% of its structure. It supports joint flexibility and repairs damaged cartilage. Clinical studies have shown that it reduces symptoms of both osteoarthritis and rheumatoid arthritis by alleviating joint pain and swelling.
Glucosamine & Chondroitin
Glucosamine and chondroitin are essential building blocks for cartilage. They work by strengthening cartilage, reducing inflammation, and even supporting the bones within joints. Combined, they’ve been shown to relieve pain as effectively as some prescription medications, but without harmful side effects.
MSM (methylsulfonylmethane)
MSM is a sulfur-rich supplement that supports healthy bones and joints by reducing inflammation and promoting collagen production. It helps relieve joint pain and stiffness associated with osteoarthritis, improves joint mobility, and reduces swelling. Additionally, MSM aids in cartilage and bone health, preventing joint degeneration and supporting long-term joint function.
Hyaluronic Acid
Hyaluronic acid enhances joint lubrication and helps cushion your joints. It reduces joint stiffness and pain, while also preventing the breakdown of cartilage over time. Studies have revealed improvements in mobility and significant reductions in pain within just eight weeks of use.
Boswellia
Boswellia is an herbal remedy used for centuries in traditional medicine. It’s a powerful anti-inflammatory agent, particularly effective for reducing "5-LOX," an inflammation enzyme that significantly contributes to joint deterioration. Boswellia not only eases pain but also helps prevent further cartilage damage.
Adding these supplements to your daily regimen can provide the nutrients your body needs to rebuild and protect your joints.
Lifestyle Tips for Joint Health
Beyond dietary and supplemental solutions, making a few strategic lifestyle changes can further protect and support your joints.
Gentle Exercise
Low-impact activities can strengthen the muscles surrounding your joints, improving stability while minimizing wear and tear. Examples include:
Swimming or water aerobics.
Walking or light jogging on soft surfaces.
Yoga to improve flexibility.
Working with a physical therapist can also be incredibly helpful for those with more limited mobility or chronic conditions.
Maintain a Healthy Weight
Carrying excess weight puts undue stress on your joints, particularly in weight-bearing areas like the knees and hips. By achieving and maintaining a healthy weight, you can significantly reduce joint pain and improve long-term joint function.
Take Control of Your Joint Health
You don’t have to live with ongoing joint pain or stiffness. By adopting an anti-inflammatory diet, incorporating key supplements, and making small but impactful lifestyle changes, you can take significant steps to improve your joint health naturally.
Being proactive is key. Talk to one of our Natural Health Advisors today to see if any of these could work for your unique needs. Your joints will thank you!
References
Lugo JP, Saiyed ZM, Lau FC, Molina JP, Pakdaman MN, Shamie AN, Udani JK. Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013 Oct 24;10(1):48. doi: 10.1186/1550-2783-10-48. PMID: 24153020; PMCID: PMC4015808.
Bowman S, Awad ME, Hamrick MW, Hunter M, Fulzele S. Recent advances in hyaluronic acid based therapy for osteoarthritis. Clin Transl Med. 2018 Feb 16;7(1):6. doi: 10.1186/s40169-017-0180-3. PMID: 29450666; PMCID: PMC5814393.
Usha PR, Naidu MU. Randomised, Double-Blind, Parallel, Placebo-Controlled Study of Oral Glucosamine, Methylsulfonylmethane and their Combination in Osteoarthritis. Clin Drug Investig. 2004;24(6):353-63. doi: 10.2165/00044011-200424060-00005. PMID: 17516722.
Toguchi A, Noguchi N, Kanno T, Yamada A. Methylsulfonylmethane Improves Knee Quality of Life in Participants with Mild Knee Pain: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2023 Jun 30;15(13):2995. doi: 10.3390/nu15132995. PMID: 37447322; PMCID: PMC10346176.
Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther. 2020 Jul 17;20(1):225.
We are happy to provide our opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.