Joint pain, including areas like knees, elbows, hands, and shoulders is something that over a quarter of us will suffer from in our lives. Whether it’s a result of arthritis, osteoarthritis, or wear and tear from years of exercise, active lifestyle, or simply a sign of ageing.
Depending on the severity of the pain, you may fall into one of two camps. One involves the need for prescribed pain killers, using nonsteroidal anti-inflammatory drugs. The other is opting for health supplements containing powerful ingredients containing effective anti-inflammatory properties. Whichever method works for you, it is important to consult with a doctor before introducing anything new into your routine.
What is the best supplement for joints and bones?
There are few effective ingredients formulated into supplements that have been proven to be effective for combating joint and bone pain. Here are some of the most popular used, as I have mentioned already, always check with your doctor before trying any of these supplements, even if they include all natural ingredients.
Turmeric is one of the most used supplements for combating inflammation, including joint pain caused from certain conditions, such as osteoarthritis. The main pain combating compound in turmeric is curcumin which contains most of the anti-inflammatory properties. Inflammation is targeted and reduced with joints pain relieved successfully.
This compound is naturally occurring in the cartilage of the bones. This is an important substance to help prevent the bones from rubbing together and resulting in the cartilage breaking down overtime. This is something that worsens as we age or if you suffer from a condition, such as osteoarthritis. Glucosamine is available in an array of supplements and should be taken daily in a dose of 1,500mg, bearing in mind this large amount may cause some mild side effects.
Much like glucosamine, chondroitin is an important part of overall bone health. Its production also naturally begins to slow down as we age. Many sufferers find their joints suffer from stuffiness as chondroitin levels drop and cartilage begins to break down all together. There are various proven results showing a notable improvement in the joint and their ease of mobility.
- Fish Oil
The reason why fish oil is considered a suitable supplement for joint health, is because the omega-3 fatty acids, such as eicosapentaenoic acid and docosahexaenoic acid, both of which are packed with anti-inflammatory properties, and provide lubrication enabling joints to move with ease and relief pain.
There you have some examples of the most popular supplements, there are also more which I will share below, all of which require you to consult with your doctor before introducing them into your routine.
- S-adenosyl-L-methionine, also known as SAMe
- Devil’s claw
What really works for joint pain?
Apart from medication and supplements, there are some changes in daily habits that will have a notable difference, for example.
- Exercising regularly to decrease stiffness or discomfort for the joints, be mindful however, of certain forms of exercise that involve repetitive movements. These exercises include running, jumping, aerobics, and tennis
- Managing your weight to keep the pressure off the joints will alleviate any extra pain and discomfort
- Try to maintain a good posture throughout the day as this will benefit the joints and prevent pain
- Try to quit bad habits, such as smoking, as these causes unnecessary stress to the connective tissues increasing the risk of further pain for those suffering from arthritis and similar conditions
- There are an array of different physical therapy and methods you can include into your daily routine, such as relaxation therapy, acupuncture, and massage
- There is also the benefit of using hot and cold pads to relief pain in the joints, opting for cold ice packs on sore muscles to reduce inflammation after exercise and opt for comforting hot showers or baths and heat pads to sooth aching joints.
What are the 5 worst foods to eat if you have arthritis?
With your diet having a high impact on the symptoms of arthritis, it is important to understand which foods are triggers for the condition. Below are some examples of the foods that you should avoid or remain mindful of their results if you choose to eat them.
- Pasta and other wheat products can result in a flare-up in rheumatoid arthritis. The reason for this is because they often contain gluten, this protein is an irritant and cause discomfort for the joints and connective tissues.
- Sugary drinks as they are rich in fructose. Many studies have shown a strong connection between fructose and increased inflammation in arthritis, especially for those suffers who are female.
- Nightshade vegetables, such as tomatoes, potatoes, peppers, and aubergines are known for having a connection with arthritis flare-ups. You may also find that other problems, such as gout will also become inflamed, particularly in areas, such as, knees, wrists, toes, fingers, and elbows.
- Burgers and other foods packed with AGEs and high levels of fat. These aren’t healthy to consume high amounts of, but you will also find and increase in unhealthy gut bacteria. This bad gut, overtime will work its way to the connective tissues and cartilage causing them to breakdown, leading to pain, stiffness, and daily discomfort for the joints.
- Butter and spreads, this may seem unusual, but butter, margarine, and other spreads often contain high levels of AGEs, which lead to inflammation for arthritis.
There you have some examples of the 5 most impactful foods that can have a negative impact on the joints. Keeping notes of the foods you consume throughout the day will help you find the culprit causing you the discomfort quickly and limiting your intake.
Does glucosamine and chondroitin really work?
Yes, there is scientific studies showing how effective glucosamine and chondroitin are at combating joint pain and inflammation without any unwanted side effects.
Both glucosamine and chondroitin are naturally occurring in the body and are found in the compounds of healthy cartilage. Cartilage is the connective tissue found in between the joints to provide lubrication and cushioning. These help to prevent the cartilage from breaking down and the joints suffering from increased pain or flare-ups in arthritis.
There are several different supplements available containing each ingredient separately or combined. It really boils down to you and your preference to find the right formula and product that works with you and your daily routine.
What vitamin am I lacking if my joints hurt?
Vitamin D is the vitamin you’re lacking if you find your joints hurt, this pain is a result of your body having a deficiency in this vitamin. This is easily counteracted with simply changes in your daily habits and diet. What I mean by this is ensuring you get enough sunshine, and supplement vitamin D. You can also help by eating the right foods, such as salmon, mushrooms, eggs, sardines, and many more.
There you have a little more information about finding the best joint supplements. Don’t forget if you ever have any concerns, it’d best you consult with your doctor before introducing any new supplements into your routine. If you have any further questions, you can come and find one of our health experts over on Instagram.