1) Start your day with porridge
Porridge is a great source of whole grains, which are packed with nutrients, making them a great staple of any diet. They are particularly rich in B vitamins, such as B6 and B12, which are known to reduce the level of the amino acid homocysteine in the blood, which is closely associated with inflammation. Porridge also has a high fibre content, which helps the body to resist inflammation, by helping to remove toxins from your intestines. In contrast, avoid refined grains such as white flour, which has been stripped of their fibre and minerals and have a high glycemic index, meaning that their digestion can lead to a rapid spike in your blood sugar levels, which can also lead to inflammation.
2) Drink green tea
Tea is a good source of polyphenols, a plant compound, which according to a study by the University of Liverpool Institute of Ageing and Chronic Disease, tea can reduce inflammation. Green tea contains a particularly higher number of polyphenols, as well as the natural antioxidant epigallocatechin 3-gallate (EGCG) which, according to a review published in Arthritis Research and Therapy, has been shown to help preserve cartilage and bone.
3) Drink cherry juice
Cherries contain anthocyanins, a plant pigment that has strong antioxidant and anti-inflammatory properties. Cherries also contain the nutrients potassium and iron, essential minerals needed by the body in order to function. Research by Oregon Health and Science University has suggested that tart cherries, in particular, may help to reduce joint pain and inflammation, with a recommended two cups of tart cherry juice a day believed to help reduce inflammation. While research on the cherry juice is not yet conclusive, additional research is needed, it may be a good drink to add to your diet. However, bear in mind that cherry juice is not calorie-free and try to avoid those with added sugar.
4) Eat chia seeds
Chia seeds have a great deal of nutritional value and are even believed to have been used by the Aztecs to relieve sore skin and joint pain. They are a very rich source of omega-3 fatty acids, in fact, the seeds contain even more omega-3 per gram than salmon! Omega-3 fatty acids are known for their inflammatory properties, with a number of studies, including research from the University of Southampton, showing that they can help to reduce joint pain and inflammation. Chia seeds are also rich in copper and zinc, two essential minerals that help to produce the enzymes that fight inflammation in the body.
5) Eat fish
Omega-3, found in fish, is an essential fatty acid with plenty of health benefits, which includes helping to keep joints healthy as you age. In particular, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), both omega-3 fatty acids, are believed to help reduce inflammation, which is what causes swelling, and consequently pain in the joints. Fatty fish such as salmon, tuna sardines or mackerel, are all good sources of EPA and DHA and it is recommended that you try to eat these twice a week. Try making mackerel or sardines on toast or taking a can of tuna into work to eat as a snack.
6) Eat broccoli
Broccoli is a well known cruciferous vegetable, as it is part of the Cruciferae family. Cruciferous vegetables contain the compound sulforaphane, which research from the University of East Anglia suggests could be key to preventing the breakdown of cartilage in the joints. This compound is believed to prevent inflammation, which blocks the enzymes that could cause joint problems. While research on this is yet to be conclusive, broccoli is packed with essential nutrients including vitamins A-K and minerals such as zinc, magnesium and phosphorus. It also contains calcium, which is easily absorbed by the body and helps to strengthen your bones.
7) Exercise regularly
Regular exercise is essential for good health for many reasons, but it can also play a considerable role in helping to protect your joints from damage. When we exercise, the tissue around our joints produces a fluid that helps to lubricate the bones to move past one another. Physical activity encourages the circulation of this fluid to the joints. In addition to this regular exercise also helps to build strong muscles and ligaments, which surround your joints, helping to protect them.
Also, another reason exercise is so important, as seen in research from the John Hopkins School of Medicine, is that the chance of joint pain is increased, the more weight the individual carries. This is because the heavier you are, the more stress you place on weight-bearing joints, especially as your knees. Regular exercise and a good diet are therefore important to help you to shed excess weight that may be putting your joints under unnecessary strain.
Low-impact exercises such as swimming, cycling or walking, are great for helping to strengthen your joints. Swimming is particularly good if you already experience some type of joint pain, as the buoyancy of the water means that the impact on your joints as you exercise is reduced. Another recommended exercise is weightlifting, as this helps to develop strong muscles and bone density, which as a result creates good joint stability. Another suggestion is to try activities such as yoga and pilates as they help to increase your range of motion and help to strengthen your muscles.
8) Take Joint Essentials
Joint Essentials contains a wide range of important ingredients to support bone and joint health. This is an original formulation, based on years of research by nutritional scientists. Joint essentials is designed to:
– Maintain connective tissue
– Contribute to the normal function of cartilage
– Contribute to the normal function of bones
To keep everything working as it should, we need a diversity of vitamins, minerals, proteins, fats and micronutrients to interact at a cellular level. This is the reason why Joint Essentials brings together lots of carefully chosen ingredients, which work separately and together, to support osteo-health in a fuller, more effective way. These include:
- Vitamin D3
- Vitamin K
- Selection of B vitamins
- Essential trace minerals such as zinc & selenium
- Antioxidants including Vitamin C and E
Directions for use
Mix one 9.1g serving with 240ml of water or your favourite fruit juice and stir to fully dissolve, or you can add to your favourite breakfast cereal, yoghurt or smoothie. A scoop measure is provided in the tub.
You can buy Joint Essentials in various chemists throughout Ireland. A list of our current stockists can be found on our website here.
Alternatively, you can buy it below with the added convenience of having it delivered to your door for free within 1-2 working days.