Maintaining Healthy Joints

Diet and nutrition
Dietary intolerance
Beds
Posture
Exercise
Health food supplements

Diet and Nutrition (top)

To maintain healthy joints it is important to make sure you are eating enough nutrients required for general health, and that you meet the Recommended Daily Allowance of Vitamins and Minerals (See Causes of Arthritis).

Provided That you consume a healthy, balanced and varied diet deficiences in these nutrients are unlikely, but sports people and athletes may have higher nutritional requirements to maintain health as their metabolism and levels of 'wear & tear' on joints is increased.  Additionally, with age metabolic rates will begin to slow and nutritional requirements increase.

Certain medical conditions and treatments may affect Vitamin absorbtion, and supplementation may be of benefit in these individuals - ask your health professional for advice on your particular circumstances. 

Diets for Arthritis and Osteoarthritis

Following a diet specifically for arthritis or osteoarthritis has been found to help many sufferers, in combination with glucosamine based and other joint health supplements.

Known essential nutrients to maintain joint health include Omega 3 Essential Fatty Acids, and Vitamin C and E. The trace minerals Boron, Manganese, Copper and Zinc are also involved in metabolic process that support healthy Joints and Bones. Supplementation with a source of aminoglycans, the primary building block of cartilage, eg Glucosamine or Chondroitin are clinically proven to be of benefit in aiding efficient cartilage replacement and repair.

Dietary intolerances (top)
Some people may have food allergies or intolerance’s which can affect the joints. Additionally, breakdown products from particular foods can cause problems such as excess uric acid giving rise to Gout. If you suspect that you have a dietary intolerance, keep a food and symptoms diary to help your health professional with diagnosis, and seek advice.

Beds(top)
Make sure that you have a firm bed to sleep on, so that your body is adequately supported during sleep. A good quality orthopaedic mattress is always a good idea.

Posture (top)
Pay attention to how you hold yourself when sitting, walking and standing. A good posture is less likely to lead to joint misalignments. If you spend all day sitting down at work, try to ensure that you have a chair designed to support a good posture and your back.

Exercise (top)
The main requirement for healthy lubrication is regular movement of the joint through its natural range of movement. Provided the joint fluid is well nourished e.g. By organic sulphur and Omega 3 Essential Fatty Acids , then correct and regular use of the joint will improve its function. Ideally, you should choose exercises that use the whole body: - such as walking, swimming, and general exercise classes including Yoga.

Supplements for Joint Health

Combination Supplements

Chondroitin
Glucosamine
methyl-sulphoyl-methane
Omega 3 Essential Fatty Acids
Vitamins C & E
Silicon
Manganese

Chondroitin Sulphate, Glucosamine Sulphate, Glucosamine Hydrochloride and MSM (top)

Chondroitin Sulphate supplements are available either alone or in combination with Glucosamine as either the Sulphate or Hydrochloride, and MSM. There is ample clinical evidence that supplementing the diet with these nutrients can help to maintain healthy joints.

Chondroitin (top)
Chondroitin is a simple molecule that occurs naturally in the body. It is a major component of cartilage - the tough and elastic connective tissue that occurs throughout the body where bone meets bone, and which cushions the joints and acts like a shock absorber.

Glucosamine (top)
Glucosamine is the primary building block for the proteoglycans, large molecules in cartilage that give it its elastic buffering properties. When consumed as a supplement, glucosamine is readily absorbed and can be traced to cartilage as soon as four hours after consumption. Both the hydrochloride or sulphate form of Glucosamine is readily absorbed and utilised in cartilage replacement, but the hydrochloride is usually of a higher purity and is believed to be more readily bio-available.

MSM - methylsulphonylmethane (top)
MSM is a methylated and sulphated version of the amino acid, methionine. MSM is present naturally at low levels in all plants, and as a supplement is a good source of dietary organic sulphur. Sulphur is an essential component of the diet as it is used in a number of amino acid and protein metabolic pathways, including cartilage and joint tissue synthesis. Some studies have found the cartilage of arthritic joints have a reduced sulphur content compared with cartilage found in healthy joints. Additionally, organic sulphur is believed to be an important component in the regulation of inflammatory response mechanisms.  Sulphur baths have long been reported to help relieve pain in arthritis sufferers, and it is likely that science will uncover further evidence of a stong link between the role of sulphur and joint inflammation in the future.

Omega 3 Essential Fatty Acids (top)
Omega 3 EFAs play an essential role in regulation of the inflammatory mechanisms of prostaglandin, and cannot be made inside the body and must be consumed in the diet. Omega 3 EFAs have many roles within the body and are required for maintaining health in numerous different body systems. Recent studies have shown that Omega 3 Essential Fatty Acids play an important role in maintaining healthy joints.

Vitamins C & E (top)
These vitamins have anti-oxidant properties, and are known to be important in maintaining healthy joints. A higher intake of these vitamins has been shown to slow the rate of cartilage degeneration and better maintain overall joint function.

Silicon (top)
Like Sulphur, silicon may help to strengthen connective tissues and cartilage by supporting the structural proteins that make up the tissues.

Manganese (top)
Manganese is an important co-factor in the process of building cartilage.