top of page

Essential4Health

Get Healthy ~ Stay Healthy

Essential4Health

Get Healthy ~ Stay Healthy

medical-practitioner-checking-health-status-patient-blood-pressure-check

Joint Health

Description

Joint Health is essential for maintaining mobility and ensuring smooth, pain-free movement, as joints serve as the vital connections between bones. Healthy joints are crucial for performing daily activities, exercising, and preserving overall quality of life. When joint health deteriorates, it can lead to discomfort, restricted movement, and difficulty in engaging in physical activities, which may further contribute to other health issues like weight gain or reduced cardiovascular fitness. Preventive care focused on joint health can protect against conditions such as arthritis and joint pain. Adopting joint-friendly habits—such as regular low-impact exercise, maintaining a healthy weight, staying hydrated, and practicing proper posture—plays a key role in preserving joint function. Incorporating a balanced diet rich in omega-3 fatty acids, collagen, and antioxidants can also help support joint health. Prioritizing joint care early on ensures better long-term mobility and overall well-being.

Body System

3d-illustration-front-male-joint-health-concept

[1] Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-1496.
[2] García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019;43(3):531-538.
[3] Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006;22(11):2221-2232.
[4] Moskowitz RW. Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum. 2000;30(2):87-99.
[5] Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021;53(10):1493-1506.
[6] Zdzieblik D, Brame J, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Knee Joint Discomfort in Young Physically Active Adults: A Randomized Controlled Trial. Nutrients. 2021;13(2):523. Published 2021 Feb 5.
[7] Czajka A, Kania EM, Genovese L, et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 2018;57:97-108.
[8] Kim LS, Axelrod LJ, Howard P, Buratovich N, Waters RF. Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis Cartilage. 2006;14(3):286-294.
[9] Ezaki J, Hashimoto M, Hosokawa Y, Ishimi Y. Assessment of safety and efficacy of methylsulfonylmethane on bone and knee joints in osteoarthritis animal model. J Bone Miner Metab. 2013;31(1):16-25.
[10] Debbi EM, Agar G, Fichman G, et al. Efficacy of methylsulfonylmethane supplementation on osteoarthritis of the knee: a randomized controlled study. BMC Complement Altern Med. 2011;11:50. Published 2011 Jun 27.
[11] Notarnicola A, Maccagnano G, Moretti L, et al. Methylsulfonylmethane and boswellic acids versus glucosamine sulfate in the treatment of knee arthritis: Randomized trial. Int J Immunopathol Pharmacol. 2016;29(1):140-146.
[12] Zhu X, Sang L, Wu D, Rong J, Jiang L. Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials. J Orthop Surg Res. 2018;13(1):170. Published 2018 Jul 6.
[13] Black C, Clar C, Henderson R, et al. The clinical effectiveness of glucosamine and chondroitin supplements in slowing or arresting progression of osteoarthritis of the knee: a systematic review and economic evaluation. Health Technol Assess. 2009;13(52):1-148.
[14] Ogata T, Ideno Y, Akai M, et al. Effects of glucosamine in patients with osteoarthritis of the knee: a systematic review and meta-analysis. Clin Rheumatol. 2018;37(9):2479-2487.
[15] Vasiliadis HS, Tsikopoulos K. Glucosamine and chondroitin for the treatment of osteoarthritis. World J Orthop. 2017;8(1):1-11. Published 2017 Jan 18.
[16] Vangsness CT Jr, Spiker W, Erickson J. A review of evidence-based medicine for glucosamine and chondroitin sulfate use in knee osteoarthritis. Arthroscopy. 2009;25(1):86-94.
[17] Fransen M, Agaliotis M, Nairn L, et al. Glucosamine and chondroitin for knee osteoarthritis: a double-blind randomised placebo-controlled clinical trial evaluating single and combination regimens. Ann Rheum Dis. 2015;74(5):851-858.
[18] Bruyère O, Altman RD, Reginster JY. Efficacy and safety of glucosamine sulfate in the management of osteoarthritis: Evidence from real-life setting trials and surveys. Semin Arthritis Rheum. 2016;45(4 Suppl):S12-S17.
[19] McAlindon TE, LaValley MP, Gulin JP, Felson DT. Glucosamine and chondroitin for treatment of osteoarthritis: a systematic quality assessment and meta-analysis. JAMA. 2000;283(11):1469-1475.
[20] Reginster JY, Neuprez A, Lecart MP, Sarlet N, Bruyere O. Role of glucosamine in the treatment for osteoarthritis. Rheumatol Int. 2012;32(10):2959-2967.
[21] Knapik JJ, Pope R, Hoedebecke SS, Schram B, Orr R. Effects of Oral Chondroitin Sulfate on Osteoarthritis-Related Pain and Joint Structural Changes: Systematic Review and Meta-Analysis. J Spec Oper Med. 2019;19(1):113-124.
[22] Simental-Mendía M, Sánchez-García A, Vilchez-Cavazos F, Acosta-Olivo CA, Peña-Martínez VM, Simental-Mendía LE. Effect of glucosamine and chondroitin sulfate in symptomatic knee osteoarthritis: a systematic review and meta-analysis of randomized placebo-controlled trials. Rheumatol Int. 2018;38(8):1413-1428.
[23] Katta J, Jin Z, Ingham E, Fisher J. Chondroitin sulphate: an effective joint lubricant?. Osteoarthritis Cartilage. 2009;17(8):1001-1008.
[24] Hashizume M, Koike N, Yoshida H, Suzuki M, Mihara M. High molecular weight hyaluronic acid relieved joint pain and prevented the progression of cartilage degeneration in a rabbit osteoarthritis model after onset of arthritis. Mod Rheumatol. 2010;20(5):432-438.
[25] Migliore A, Procopio S. Effectiveness and utility of hyaluronic acid in osteoarthritis. Clin Cases Miner Bone Metab. 2015;12(1):31-33.
[26] Abate M, Vanni D, Pantalone A, Salini V. Hyaluronic acid in knee osteoarthritis: preliminary results using a four months administration schedule. Int J Rheum Dis. 2017;20(2):199-202.
[27] Ripani U, Manzarbeitia-Arroba P, Guijarro-Leo S, Urrutia-Graña J, De Masi-De Luca A. Vitamin C May Help to Reduce the Knee's Arthritic Symptoms. Outcomes Assessment of Nutriceutical Therapy. Med Arch. 2019;73(3):173-177.
[28] Joseph GB, McCulloch CE, Nevitt MC, et al. Associations Between Vitamins C and D Intake and Cartilage Composition and Knee Joint Morphology Over 4 Years: Data From the Osteoarthritis Initiative. Arthritis Care Res (Hoboken). 2020;72(9):1239-1247.
[29] Peregoy J, Wilder FV. The effects of vitamin C supplementation on incident and progressive knee osteoarthritis: a longitudinal study. Public Health Nutr. 2011;14(4):709-715.
[30] Jensen NH. Faerre smerter ved slidgigt i hofte- eller knaeled under behandling med calciumascorbat. Et randomiseret, placebokontrolleret overkrydsningsforsøg i almen praksis [Reduced pain from osteoarthritis in hip joint or knee joint during treatment with calcium ascorbate. A randomized, placebo-controlled cross-over trial in general practice]. Ugeskr Laeger. 2003;165(25):2563-2566.
[31] Wang Y, Hodge AM, Wluka AE, et al. Effect of antioxidants on knee cartilage and bone in healthy, middle-aged subjects: a cross-sectional study. Arthritis Res Ther. 2007;9(4):R66.
[32] Pattison DJ, Silman AJ, Goodson NJ, et al. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Ann Rheum Dis. 2004;63(7):843-847.
[33] Levy BM, Gorlin RJ. The temporomandibular joint in vitamin C deficiency. J Dent Res. 1953;32(5):622-625.
[34] Zhang FF, Driban JB, Lo GH, Price LL, Booth S, Eaton CB, Lu B, Nevitt M, Jackson B, Garganta C, Hochberg MC. Vitamin D deficiency is associated with progression of knee osteoarthritis. The Journal of nutrition. 2014 Dec 1;144(12):2002-8.
[35] Zheng S, Jin X, Cicuttini F, Wang X, Zhu Z, Wluka A, Han W, Winzenberg T, Antony B, Aitken D, Blizzard L. Maintaining vitamin D sufficiency is associated with improved structural and symptomatic outcomes in knee osteoarthritis. The American Journal of Medicine. 2017 Oct 1;130(10):1211-8.
[36] Kuang X, Chiou J, Lo K, Chunyi WE. Magnesium in joint health and osteoarthritis. Nutrition Research. 2021 Jun 1;90:24-35.
[37] Zhang Y, Xu J, Qin L, Jiang Q. Magnesium and osteoarthritis: from a new perspective. Annals of Joint. 2016 Dec 19;1(10).
[38] Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 May 1;129(1-2):210-23.
[39] Cordingley DM, Cornish SM. Omega-3 fatty acids for the management of osteoarthritis: A narrative review. Nutrients. 2022 Aug 16;14(16):3362.
[40] Soeken KL, Lee WL, Bausell RB, Agelli M, Berman BM. Safety and efficacy of S-adenosylmethionine (SAMe) for osteoarthritis. J Fam Pract. 2002 May 1;51(5):425-30.
[41] Najm WI, Reinsch S, Hoehler F, Tobis JS, Harvey PW. S-adenosyl methionine (SAMe) versus celecoxib for the treatment of osteoarthritis symptoms: a double-blind cross-over trial.[ISRCTN36233495]. BMC musculoskeletal disorders. 2004 Dec;5:1-5.
[42] Di Padova C. S-adenosylmethionine in the treatment of osteoarthritis: review of the clinical studies. The American journal of medicine. 1987 Nov 20;83(5):60-5.
[43] Mobasheri A, Henrotin Y, Biesalski HK, Shakibaei M. Scientific evidence and rationale for the development of curcumin and resveratrol as nutraceutricals for joint health. International journal of molecular sciences. 2012 Mar 30;13(4):4202-32.
[44] Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis. Drug design, development and therapy. 2016 Sep 20:3029-42.
[45] Nguyen C, Savouret JF, Widerak M, Corvol MT, Rannou F. Resveratrol, potential therapeutic interest in joint disorders: a critical narrative review. Nutrients. 2017 Jan 6;9(1):45.
[46] Zapata A, Fernández-Parra R. Management of Osteoarthritis and Joint Support Using Feed Supplements: A Scoping Review of Undenatured Type II Collagen and Boswellia serrata. Animals. 2023 Feb 27;13(5):870.
[47] Majeed M, Majeed S, Narayanan NK, Nagabhushanam K. A pilot, randomized, double‐blind, placebo‐controlled trial to assess the safety and efficacy of a novel Boswellia serrata extract in the management of osteoarthritis of the knee. Phytotherapy Research. 2019 May;33(5):1457-68.
[48] Mozaffari-Khosravi H, Naderi Z, Dehghan A, Nadjarzadeh A, Fallah Huseini H. Effect of ginger supplementation on proinflammatory cytokines in older patients with osteoarthritis: outcomes of a randomized controlled clinical trial. Journal of nutrition in gerontology and geriatrics. 2016 Jul 2;35(3):209-18.
[49] Naderi Z, Mozaffari-Khosravi H, Dehghan A, Nadjarzadeh A, Huseini HF. Effect of ginger powder supplementation on nitric oxide and C-reactive protein in elderly knee osteoarthritis patients: A 12-week double-blind randomized placebo-controlled clinical trial. Journal of traditional and complementary medicine. 2016 Jul 1;6(3):199-203.
[50] Walker AF, Bundy R, Hicks SM, Middleton RW. Bromelain reduces mild acute knee pain and improves well-being in a dose-dependent fashion in an open study of otherwise healthy adults. Phytomedicine. 2002 Jan 1;9(8):681-6.
[51] Brien S, Lewith G, Walker A, Hicks SM, Middleton D. Bromelain as a treatment for osteoarthritis: a review of clinical studies. Evidence-based complementary and alternative medicine. 2004 Dec;1(3):251.
[52] Velangi M, Mandalika S, Shukla S, Pradhan V. Effect of vitamin D3 and virgin coconut oil on cartilage degeneration, inflammation and functional abilities in early knee osteoarthritis. Functional Foods in Health and Disease. 2019 Oct 31;9(10):662-77.
[53] Rey-Matias RR. Comparative Effectiveness in Pain Allevation, Range of Motion, Safety and Tolerability between Virgin Coconut Oil and Miniral Oil as Therapeutic Ultrasound Coupling Medium among Patients with Musculotendinous Injuries. Acta Medica Philippina. 2011;45(2).
[54] Nasiri A, Mahmodi MA. Aromatherapy massage with lavender essential oil and the prevention of disability in ADL in patients with osteoarthritis of the knee: A randomized controlled clinical trial. Complementary therapies in clinical practice. 2018 Feb 1;30:116-21.
[55] Yip YB, Tam AC. An experimental study on the effectiveness of massage with aromatic ginger and orange essential oil for moderate-to-severe knee pain among the elderly in Hong Kong. Complementary therapies in medicine. 2008 Jun 1;16(3):131-8.
[56] Nasiri A, Mahmodi MA, Nobakht Z. Effect of aromatherapy massage with lavender essential oil on pain in patients with osteoarthritis of the knee: A randomized controlled clinical trial. Complementary therapies in clinical practice. 2016 Nov 1;25:75-80.
[57] Alkanat HÖ, Özdemir Ü, Kulaklı F. The effects of massage with frankincense and myrrh oil in chronic low back pain: A three-arm randomised controlled trial. Explore. 2023 Sep 1;19(5):761-7.
[58] Pietrzkowski Z, Nemzer B, Spórna A, Stalica P, Tresher W, Keller R, Jimenez R, Michałowski T, Wybraniec S. Influence of betalain-rich extract on reduction of discomfort associated with osteoarthritis. New Med. 2010 Jan;1:12-7.
[59] Pietrzkowski Z, Argumedo R, Shu C, Nemzer B, Wybraniec S, Reyes-Izquierdo T. Betalain-rich red beet concentrate improves reduced knee discomfort and joint function: a double blind, placebo-controlled pilot clinical study. Nutrition and Dietary Supplements. 2014 Mar 10:9-13.
[60] García-Padilla S, Duarte-Vázquez MA, Gonzalez-Romero KE, Caamaño MD, Rosado JL. Effectiveness of intra-articular injections of sodium bicarbonate and calcium gluconate in the treatment of osteoarthritis of the knee: a randomized double-blind clinical trial. BMC Musculoskeletal Disorders. 2015 Dec;16:1-0.
[61] Hassan F, Murrell WD, Refalo A, Maffulli N. Alternatives to biologics in management of knee osteoarthritis: a systematic review. Sports medicine and arthroscopy review. 2018 Jun 1;26(2):79-85.
[62] Newnham RE. Essentiality of boron for healthy bones and joints. Environmental health perspectives. 1994 Nov;102(suppl 7):83-5.
[63] Racu MV, Scorei IR, Pinzaru I. The role of boron in the functioning of the osteoarticular system. The Moldovan Medical Journal. 2021;64(5):76-80.
[64] Schumacher HR, Pullman-Mooar S, Gupta SR, Dinnella JE, Kim R, McHugh MP. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. Osteoarthritis and cartilage. 2013 Aug 1;21(8):1035-41.
[65] Du C, Chapman SC, Kwon YH, Vijayagopal P, Juma S. Impact of Tart Cherry Juice on Joint Flexibility and Pain in Individuals with Self-Reported Knee Osteoarthritis (P01-030-19). Current Developments in Nutrition. 2019 Jun 1;3:nzz028-P01.
[66] Parkinson L, Keast R. Oleocanthal, a phenolic derived from virgin olive oil: A review of the beneficial effects on inflammatory disease. International journal of molecular sciences. 2014 Jul 11;15(7):12323-34.
[67] Rosillo MÁ, Alcaraz MJ, Sánchez-Hidalgo M, Fernández-Bolaños JG, Alarcón-de-la-Lastra C, Ferrándiz ML. Anti-inflammatory and joint protective effects of extra-virgin olive-oil polyphenol extract in experimental arthritis. The Journal of nutritional biochemistry. 2014 Dec 1;25(12):1275-81.
[68] Crawford JP. Chiropractic intervention in the treatment of joint and soft tissue disorders. Canadian journal of applied physiology. 1999 Jun 1;24(3):279-89.
[69] Pollard HP. The effect of chiropractic manual therapy on the spine, hip and knee.
[70] Geytenbeek J. Evidence for effective hydrotherapy. Physiotherapy. 2002 Sep 1;88(9):514-29.
[71] Ahern M, Nicholls E, Simionato E, Clark M, Bond M. Clinical and psychological effects of hydrotherapy in rheumatic diseases. Clinical Rehabilitation. 1995 Aug;9(3):204-12.
[72] Perlman AI, Ali A, Njike VY, Hom D, Davidi A, Gould-Fogerite S, Milak C, Katz DL. Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial. PLoS One. 2012 Feb 8;7(2):e30248.
[73] Field T, Diego M, Delgado J, Garcia D, Funk CG. Rheumatoid arthritis in upper limbs benefits from moderate pressure massage therapy. Complementary Therapies in Clinical Practice. 2013 May 1;19(2):101-3.
[74] Zago J, Amatuzzi F, Rondinel T, Matheus JP. Osteopathic manipulative treatment versus exercise program in runners with patellofemoral pain syndrome: a randomized controlled trial. Journal of Sport Rehabilitation. 2020 Dec 17;30(4):609-18.
[75] Qu XD, Zhou JJ, Zhai HW, Chen W, Cai XH. Therapeutic effect of exercise acupuncture and osteopathy on traumatic knee arthritis. Zhongguo gu shang= China journal of orthopaedics and traumatology. 2019 Jun 1;32(6):493-7.
[76] Wehner C, Blank C, Arvandi M, Wehner C, Schobersberger W. Effect of Tai Chi on muscle strength, physical endurance, postural balance and flexibility: a systematic review and meta-analysis. BMJ open sport & exercise medicine. 2021 Feb 1;7(1):e000817.
[77] Baek MW. A study on effects of Tai-Chi exercise program on joint flexibility for osteoarthritis patients. The Korean Journal of Rehabilitation Nursing. 2004;7(2):159-68.
[78] Wu Y, Zhu F, Chen W, Zhang M. Effects of transcutaneous electrical nerve stimulation (TENS) in people with knee osteoarthritis: a systematic review and meta-analysis. Clinical rehabilitation. 2022 Apr;36(4):472-85.
[79] Cherian JJ, Harrison PE, Benjamin SA, Bhave A, Harwin SF, Mont MA. Do the effects of transcutaneous electrical nerve stimulation on knee osteoarthritis pain and function last?. The journal of knee surgery. 2016 Aug;29(06):497-501.
[80] Ebnezar J, Nagarathna R, Yogitha B, Nagendra HR. Effect of integrated yoga therapy on pain, morning stiffness and anxiety in osteoarthritis of the knee joint: A randomized control study. International Journal of Yoga. 2012 Jan 1;5(1):28-36.
[81] Lauche R, Hunter DJ, Adams J, Cramer H. Yoga for osteoarthritis: a systematic review and meta-analysis. Current rheumatology reports. 2019 Sep;21:1-2.
[82] Oosterveld FG, Rasker JJ, Floors M, Landkroon R, van Rennes B, Zwijnenberg J, van de Laar MA, Koel GJ. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis: A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clinical rheumatology. 2009 Jan;28:29-34.
[83] Oosterveld, F.G.J., Koopman, E., Scholtenhuis, J.O., Koel, G.J. and Rasker, J.J., 2010. No adverse physiological responses to infrared whole body hyperthermia in patients with rheumatoid arthritis and ankylosing spondylitis compared to healthy subjects. In Advances in biomedical research, University of Cambridge, UK, February 23-25, 2010: Advances in biomedical research: proceedings of...(MABE'10); Proceedings of...(Physiology'10); Proceedings of...(Biomedch'10), University of Cambridge, UK, February 23-25, 2010 (pp. 252-259). WSEAS Press.
[84] Jang M, Lim YM, Park H. Effects of auricular acupressure on joint pain, range of motion, and sleep in the elderly with knee osteoarthritis. Journal of Korean Academy of Community Health Nursing. 2019 Mar 12;30(1):79-89.
[85] Chang WG, Chen CY, Li WF, Chou CC, Liao YH. Traditional Chinese acupressure massage ameliorates systemic inflammatory responses and joint mobility limitation after acute repeated jumping exercise. Explore. 2020 Jan 1;16(1):26-34.
[86] Lee H, Lee JY, Kim YJ, Kim S, Yin C, Khil JH, Kwon K, Choi SM, Lee H, Park HJ. Acupuncture for symptom management of rheumatoid arthritis: a pilot study. Clinical Rheumatology. 2008 May;27:641-5.
[87] Kwon YD, Pittler MH, Ernst E. Acupuncture for peripheral joint osteoarthritis: a systematic review and meta-analysis. Rheumatology. 2006 Nov 1;45(11):1331-7.
[88] Guillot X, Tordi N, Mourot L, Demougeot C, Dugue B, Prati C, Wendling D. Cryotherapy in inflammatory rheumatic diseases: a systematic review. Expert review of clinical immunology. 2014 Feb 1;10(2):281-94.
[89] Guillot X, Martin H, Seguin-Py S, Maguin-Gaté K, Moretto J, Totoson P, Wendling D, Demougeot C, Tordi N. Local cryotherapy improves adjuvant-induced arthritis through down-regulation of IL-6/IL-17 pathway but independently of TNFα. PLoS One. 2017 Jul 31;12(7):e0178668.

1. Collagen: Collagen is essential for maintaining the strength and elasticity of cartilage, the protective tissue that cushions your joints. It promotes joint integrity and helps reduce the risk of cartilage degeneration, supporting long-term joint mobility and comfort.

2. Methylsulfonylmethane [MSM]: MSM provides sulfur, a key component in the production of collagen and glucosamine, both crucial for joint health. Its anti-inflammatory properties help reduce joint pain and stiffness, promoting flexibility and supporting overall joint mobility.

3. Glucosamine: Glucosamine is a vital building block for cartilage, the cushioning tissue in your joints. It not only helps inhibit cartilage breakdown but also supports its regeneration, easing joint discomfort and contributing to long-term joint health.

4. Chondroitin: Chondroitin is a vital component of cartilage that cushions your joints. It works synergistically with glucosamine to prevent cartilage breakdown, retain water within the cartilage for shock absorption, and promote overall joint comfort and flexibility.

5. Vitamin C: Vitamin C is essential for collagen synthesis, the primary protein in joint tissue and bones. Its antioxidant properties help protect joint tissues from oxidative stress, supporting overall joint health and maintaining cartilage strength.

6. Hyaluronic Acid: Hyaluronic acid helps lubricate and cushion the joints, protecting against cartilage degradation and fostering cartilage regeneration. It plays a vital role in joint mobility and resilience, reducing friction between bones and easing joint stiffness.

7. Vitamin D: Vitamin D is crucial for calcium absorption, helping to maintain bone density and joint structure. It supports overall joint function, particularly in weight-bearing joints, and may reduce the risk of joint-related conditions like osteoarthritis.

8. Magnesium: Magnesium regulates calcium balance in the body, preventing calcium buildup in the joints that can cause stiffness and pain. It also helps relax muscles, reducing tension around the joints and supporting overall joint health.

9. Omega 3: Omega-3 fatty acids reduce joint pain and swelling by modulating inflammatory processes. This alleviates stiffness and supports long-term joint health, making omega-3 particularly beneficial for individuals with inflammatory joint conditions like rheumatoid arthritis.

10. S-Adenosylmethionine [SAMe]: SAMe is crucial for cartilage health, promoting the production and repair of cartilage. Its anti-inflammatory and pain-relieving properties help reduce joint discomfort, improve mobility, and support the overall integrity of joints.

11. Boron: Boron, an essential trace mineral, supports bone health by aiding the body in utilizing calcium and magnesium, which are crucial for maintaining cartilage and joint integrity. It also helps reduce inflammation and alleviate joint pain.

1. Curcumin: Curcumin, found in turmeric, is a powerful anti-inflammatory compound that inhibits inflammatory pathways like NF-kB. It helps reduce joint pain and swelling while protecting cartilage from further damage, supporting long-term joint health.

2. Boswellia Serrata: Boswellia serrata is known for its potent anti-inflammatory properties, particularly its ability to inhibit the 5-lipoxygenase enzyme. This action helps ease joint stiffness and pain, improving joint mobility and overall function.

3. Ginger Extract: Ginger, rich in compounds like gingerol, has strong anti-inflammatory effects that help alleviate joint pain and stiffness. It promotes smoother joint movement and reduces discomfort, supporting joint flexibility.

4. Bromelain: Bromelain, a proteolytic enzyme with potent anti-inflammatory effects, helps reduce joint swelling and pain by breaking down proteins involved in inflammation. It aids in relieving joint discomfort and enhances flexibility.

5. Resveratrol: Resveratrol, a potent antioxidant with anti-inflammatory properties, protects joint tissues from oxidative damage and reduces inflammation. This supports long-term joint health and mobility, particularly in conditions like osteoarthritis.

6. Frankincense Essential Oil: Frankincense essential oil, derived from Boswellia serrata, has powerful anti-inflammatory effects. It decreases joint pain and swelling, making it particularly effective for managing inflammatory joint conditions like arthritis.

7. Lavender Essential Oil: Lavender essential oil has both anti-inflammatory and analgesic effects. It helps reduce pain and swelling in joints, while its calming properties promote muscle relaxation and ease discomfort.

8. Ginger Essential Oil: Ginger essential oil contains anti-inflammatory and pain-relieving compounds that help alleviate joint pain and improve mobility. It is particularly beneficial for reducing stiffness in conditions like osteoarthritis.

9. Beetroot Extract: Beetroot, rich in antioxidants and anti-inflammatory compounds, helps reduce oxidative stress and inflammation in joints. Its nitrate content promotes better circulation, contributing to improved joint mobility and overall health.

10. Sour Cherry Extract: Sour cherry is packed with antioxidants and anti-inflammatory compounds like anthocyanins, which help reduce joint pain and stiffness. It is particularly beneficial for managing conditions like gout and osteoarthritis by lowering uric acid levels.

1. Coconut Oil: Coconut oil, in its virgin form, is rich in medium-chain fatty acids and antioxidants that help reduce joint inflammation and support joint lubrication. Lauric acid also contributes to its anti-inflammatory effects, improving joint movement and reducing discomfort.

2. Sodium Bicarbonate: Sodium bicarbonate helps balance the body’s pH levels, which may reduce inflammation in the joints. This action provides relief from pain and supports overall joint health.

3. Olive Oil: Olive oil, rich in extra virgin varieties, contains oleocanthal, a compound with anti-inflammatory properties that works similarly to ibuprofen in reducing joint pain and stiffness. Its healthy fats further support joint health and flexibility, promoting smoother movement.

1. Chiropractic Care: Chiropractic therapy alleviates joint pain by realigning the spine and reducing nerve irritation. Techniques such as spinal adjustments relieve pressure on nerves, improving joint mobility and reducing inflammation in surrounding tissues.

2. Hydrotherapy: Hydrotherapy utilizes the buoyancy and warmth of water to relieve joint pain and stiffness. The gentle resistance of water strengthens joints, while warm water improves circulation, reducing inflammation and enhancing joint flexibility.

3. Massage Therapy: Massage therapy reduces joint pain and inflammation by improving blood circulation and promoting lymphatic drainage. Techniques such as deep tissue massage enhance the flow of oxygen and nutrients to affected joints, aiding in the reduction of inflammation and joint discomfort.

4. Osteopathy: Osteopathy improves joint health by focusing on the body’s musculoskeletal system. Through manual manipulation and stretching techniques, it enhances joint alignment, reduces inflammation, and supports the natural healing process.

5. Tai Chi: Tai chi promotes joint health by combining gentle movements with deep breathing. This low-impact exercise improves flexibility, balance, and proprioception, helping to reduce inflammation and stiffness while enhancing joint stability.

6. Transcutaneous Electrical Nerve Stimulation [TENS]: TENS therapy alleviates joint pain by delivering mild electrical impulses to nerve fibers. This process blocks pain signals, stimulates endorphin release, and increases blood flow to the joints, reducing inflammation and promoting healing.

7. Yoga: Yoga supports joint health by improving flexibility, strength, and circulation. Poses like Warrior II and Tree Pose enhance joint stability and reduce inflammation by promoting blood flow to the joints and surrounding tissues.

8. Infrared Sauna: Infrared sauna therapy reduces joint inflammation by generating deep heat that penetrates tissues. This heat improves circulation, relaxes muscles around the joints, and supports detoxification, alleviating stiffness and joint pain.

9. Acupressure: Acupressure relieves joint pain by applying pressure to specific acupoints. Points like LI4 (Hegu), between the thumb and index finger, and ST36 (Zusanli), below the knee, help regulate blood flow, reduce inflammation, and release endorphins, promoting natural healing.

10. Acupuncture: Acupuncture reduces joint pain and inflammation by stimulating key acupoints to improve circulation and release endorphins. LI4 (Hegu), between the thumb and index finger, and ST36 (Zusanli), below the knee, are targeted to relieve pain and swelling, supporting joint function.

11. Cryotherapy: Cryotherapy reduces inflammation by constricting blood vessels and lowering tissue temperature, decreasing blood flow to inflamed areas. This process helps alleviate swelling, slow down the inflammatory response, and promote faster joint recovery.

Supplements

Plant Extracts

Natural Compounds

Alternative Treatments

Symptoms & Signs

Causes

Not Applicable

Books That You May Want To Read

How Nutrients Function

Amino Acids: Amino acids serve as the building blocks of proteins, crucial for muscle growth and repair. Additionally, they play key roles in maintaining proper pH levels, storing nitrogen, synthesizing hormones, and facilitating enzymatic reactions.


Electrolytes: Electrolytes carry charged ions essential for transmitting nerve impulses, regulating muscle function, and maintaining fluid balance. They are pivotal in supporting hydration, nerve signaling, and overall physiological balance.


Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.


Fruit Extracts: Rich in antioxidants, vitamins, and fiber, fruit extracts offer numerous health benefits, including anti-inflammatory, anti-cancer, and immune-boosting properties. They also support digestive health and contribute to overall well-being.


Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.


Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.


Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.


Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.

Nutrients Explained In Nutritional Guide

Podcast Episodes To Listen To

Educational Videos To Learn From

Functional Lab Tests That You Might Consider

References

Things To Do

To maintain healthy joints, it is recommended to do the following:


  • Eat a whole-foods-based diet rich in fresh vegetables and fruits, meat, fish, legumes, whole grains, and healthy fats.

  • include foods that contain calcium, such as dairy products, dark leafy greens, cruciferous vegetables, seafood, etc.

  • Consume foods containing vitamin D, such as fish, liver, eggs, etc.

  • incorporate foods rich in vitamin C, such as tomatoes, dark leafy greens, berries, cruciferous vegetables, citrus fruits, etc.

  • Eat foods rich in omega-3 fatty acids, such as seafood, algae, nuts, and seeds.

  • incorporate antioxidant-rich vegetables and fruits.

  • Drink bone broth. It increases the levels of collagen-forming amino acids.

  • Eat healthy fats, such as olive oil and flaxseed oil, and fats present in whole foods, such as avocados, nuts, seeds, eggs, etc.

  • Drink plenty of fluids, such as mineral water, herbal teas, vegetable juices, etc.


Furthermore, consider the following:


  • exercise regularly. Moderate-intensity exercises help strengthen the muscles, improve flexibility, and increase range of motion.

  • Strech at least three times a week.

  • strengthen your core. It helps you maintain good body balance and reduce the chance of injury.

  • maintain a healthy weight.

  • Visit your chiropractor on a regular basis.

  • practice yoga.

  • get enough quality sleep.

  • maintain healthy blood sugar levels and cholesterol levels.

  • Activities such as swimming and cycling are great options for low-impact physical activity for the elderly.

  • intermittent fasting.

  • get outside daily. Sun exposure is essential for vitamin D formation.

Things To Avoid

The following foods and products do not support joint health:


  • processed, junk, and fast foods. They are high in trans fats, sugar, refined carbohydrates, added salt, flavor enhancers, additives, and preservatives.

  • deep-fried, greasy, and grilled foods. They contain AGEs, which are inflammatory.

  • Sugar is inflammatory and can contribute to joint pain and inflammation.

  • packaged, smoked, and canned foods.

  • excess alcohol consumption.

  • refined carbohydrates, such as pastas, breads, pastries, and pizza dough.

  • foods you are intolerant of or allergic to. Excess histamine can cause joint pain.

  • omega-6 fatty acids found in vegetable seed oils, such as sunflower, safflower, canola, and corn oils.


Furthermore, avoid the following:


  • strenuous exercise that puts a lot of pressure on the joints.

  • smoking.

  • weight gain.

  • stretching cold joints. Do not begin stretching exercises before you warm up your joints.

  • improper shoes that can put you off balance and cause misalignment of your bones.

bottom of page