Joint lubrication is something many of us don’t think about until has manifested itself as a problem. As we age, the cartilage, synovium, and synovial fluid, which are the hard-working trio that provide the cushion for the joints, slowly wears down. This results in the general aches and pains usually associated with old age.
The reason joint lubrication is so important is because when the joints have the right about of cushioning there is a decrease in pain, and you find moving around becomes more comfortable. With the bones no longer rubbing together, you will limit the amount of friction leaving the joints healthy and moving freely. The main joints we are talking about are.
During today’s blog post, we will be exploring how to naturally lubricate the joints and discover the results as well as sharing some tips along the way to improve the overall health and function of your joints.
How can I increase my joint lubrication?
There are some useful ways of increasing the lubrication of the joints, these are thought to be the most popular and deliver the quickest results.
It may feel about counterintuitive to exercise joints that can become stiff over time, but the more you move, the more it helps the fluid and nutrients of the membrane contained in the tissue around the joints. Some of the best forms of exercise to help with your joint health are the following.
- Strength Training
- Quadricep Squats
- Knee Flexion
- Heel Raises
During these exercises the fluid is spread evenly around the joint, pushing the liquid into the out of reach places that usually begin to stiffen first. Remember to take it easy to begin with, especially if you are new to exercising. Start with some gentle yoga stretches and short power walks to build your fitness and improve your joint health.
The second-best method to improve joint lubrication is to maintain a healthy diet. Some foods are rich in essential nutrients and healthy fats that can effectively work at increasing the lubrication fluids in the tissue.
- Foods that are high in healthy fats and omega-3 such as salmon, trout, mackerel, avocados, almonds, chia seeds, olive oil, and walnuts. These all help with the boost of lubrication for the joints.
- Foods that are high in antioxidants such as onions, garlic, green tea, and berries will decrease damage caused by free radicals and exposure to environmental aggressors and oxidised stress.
- Foods enriched with anti-inflammatory properties such as curcumin, which is the compound found in turmeric. These anti-inflammatory traits will reduce any inflammation that can occur to in the joints when there is a lack in fluids.
- Foods, such as dark, leafy greens and vegetables, such as spinach, broccoli, kale, bok choy, and Brussel sprouts are packed with vitamins A, C and K all of which work at boosting bone-preserving calcium.
If you are wanting to introduce supplements into your daily routine, it is best to consult with your doctor or medical professional first of all. It is understood that these supplements won’t cure any problems with the joints, but they can improve how they feel and their general comfort. The best supplements to introduce for improving joint lubrication are the following.
- Omega-3, such as fish oil. These fatty acids can be found in an array of foods, but it is that trying an omega-3 supplement will help give the joints some extra support.
- These glucosamine and chondroitin are the two compounds that make up this beneficial supplement. They both work at hydrating the body and keeping the joints mobile and healthy.
- Collagen- This is a naturally occurring protein found in the body and helps with the tissue and cartilage found in between the bones. There are various forms of collagen supplements that are easy to incorporate into your daily routine.
What vitamin helps lubricate joints?
It is considered that the best vitamins to have to support your joints is glucosamine and chondroitin. Both vitamins are rich in anti-inflammatory properties and provide ease from persistent joint pain. Glucosamine and chondroitin work effectively on their own or teamed together delivering results, here are some of the specific benefits that each vitamin can provide.
Known as the building blocks of many parts of the body, such as tendons, cartilage, ligaments, and synovial fluid. By taking glucosamine supplements you will help the body benefit from a boost in glucosamine in the body and protecting the joints. You can find out more about glucosamine and its benefits on our website with our dedicated blog post.
Working in a similar way to glucosamine, chondroitin is a natural substance occurring in the body which can help protect the cartilage and ensure water is retained. For a fully dedicated blog post about the best vitamins to support joint health, you can check out The Health Insiders for more.
As I have already mentioned, if you are introducing supplements into your routine, you must do so after you seek the advice from a doctor or medical professional.
How do you keep your joints lubricated naturally?
The best way of keeping your joints lubricated naturally is by introducing an array of beneficial foods into your daily diet. I have already suggested some of the most effective foods, but here are some more examples.
- Nuts and seeds- Some of the best options include are almonds, pine nuts, flax seeds, chia seeds, and walnuts. All these are rich in omega-3 fatty acids which help to keep the joints lubricated and combat any signs of inflammation in the joints and connective tissue.
- Fruit- Such as pineapple, blueberries, and tomatoes are packed with antioxidants, anti-inflammatories, and flavonoids that all help to relief joint pain, reduce oxidised stress, and target inflammation. These fruits are particularly useful for those who suffer from conditions such as arthritis and osteoarthritis.
- Beans and lentils- All the beans, such as chickpeas, black beans, and lentils are enriched in anti-inflammatories and are a rich source of minerals, fibre, and protein.
- Dark chocolate- Packed with antioxidants it is understood that the higher the percentage of cocoa results in a more powerful antioxidant.
- Coldwater fish- Such as tuna, salmon, trout, and halibut are each an excellent source of omega-3 fatty acids. These not only benefit the joints, but will also help with concerns with heart disease, diabetes, and other health concerns.
There you have a little more information about how to naturally lubricate your joints, don’t forget if you have any further questions you can get in touch with one of our health experts on Instagram.