Bone and Joint Health Fundamentals
The foot bone’s connected to the, leg bone! The leg bone’s connected to the, knee bone! The knee bone’s connected to the, thigh bone! You know how it goes…
‘Dem Dancing Bones!
It may sound brash, but the truth is that everyday we wake up we are aging. There are the familiar external signs of aging like changes in the appearance of skin, hair, facial features and body composition. There are also the internal hallmarks of aging that exist on a spectrum of present though undetected, to present and impacting one’s daily life. With so many supplements and information out there, it can be challenging to identify the best approach to nurturing and supporting your joints to help maintain an optimum quality of life.
Osteoporosis
Our bones are in a constant cycle of cellular breakdown and rebuilding. We reach peak bone mass sometime between our late teens and early thirties and then from that point forward, bone breakdown starts to occur at a faster rate than the rebuilding process. If the imbalance between breakdown and rebuilding becomes too extreme, then we will observe decreases in bone density and in turn an increased risk of fractures. This is commonly diagnosed as osteoporosis.
How to prevent osteoporosis? A lifetime of regular exercise provides the most protective benefits. Aim to find an activity you enjoy and can commit to with a moderate to vigorous intensity for 30-60 minutes at least 5 days a week. If you are at risk of a fracture, activities like walking, stationary biking or elliptical workouts can be beneficial options.
Calcium, Vitamin D and Magnesium can provide supplemental insurance. Recommended daily intakes of calcium typically fall in the range of 1000mg to 1200mg; Vitamin D 600IU to 1000IU; Magnesium 200mg-400mg, but higher intakes may be used if you’re starting from a state of deficiency. Many bone health formulas include all three as well as other synergistic nutrients. Find them in https://feelgoodnatural.com/shop/bone-health/a-o-r-bone-health/bone-basics-240-capsules-aor/
Osteoarthritis
Osteoarthritis is the most prevalent joint condition and is often due to connective tissue wear and tear. It develops when the protective cartilage at the end of joints breaks down, the synovial membrane lining the cavity of joints becomes inflamed, and/or the resorption of the bone underlying the cartilage occurs. Common symptoms of osteoarthritis include pain, stiffness, swelling, and reductions in range of motion at a particular joint. Regular and appropriate exercise is beneficial in addition to choosing to lead an anti-inflammatory lifestyle (hydration, diet, sleep, stress management etc.). Thankfully, there are several key nutrients and dietary supplements that can also play a role in preventing and/or treating joint inflammation and discomfort.
Joint pain and inflammation can result from a wide variety of factors and there are numerous routes you can take to address the discomfort. It is generally best to consult and work with a primary care practitioner who may offer supplement suggestions/dosages and/or guide you towards an intentionally and thoughtfully selected manual therapy approach. Below you will find a list of the most common supplements for supporting joint health and how they function in the body.
- NEM (Natural Eggshell Membrane): NEM is a natural source of collagen, glucosamine, chondroitin, calcium and hyaluronic acid that is gentle on the stomach. It is recognized for its capacity to support the structural integrity of connective tissue and cartilage around joints and is considered a safe and effective option for the treatment of joint pain, flexibility and range of motion. It is not uncommon for individuals to notice relief in as little as one week. Find it in https://feelgoodnatural.com/shop/arthritis-inflamation/nem-500mg-60-cap-natural-eggshell-membrane-natural-factors/
- Glucosamine: often derived from shellfish, glucosamine is naturally found in the body and known to support the growth and repair of cartilage. In this way it can contribute to reduced joint pain and inflammation. It is frequently paired with Chondroitin. Find it in https://feelgoodnatural.com/shop/arthritis-inflamation/naka-herbs-glucosamine-chondrotin-sulfate90-250-capsules/
- Chondroitin: often derived from bovine cartilage, chondroitin is naturally found in the body and known to help lubricate and cushion joints which can help reduce pain and improve mobility. Find it in https://feelgoodnatural.com/shop/arthritis-inflamation/can-prev-joint-pro-formula-90-veggie-caps/
- MSM (Methylsulfonylmethane): a sulfur containing compound that is found in some fruits, vegetables, and meats, it is known to support the body’s production of collagen and can help reduce joint pain and inflammation. Find it in https://feelgoodnatural.com/shop/arthritis-inflamation/msm-joint-bonus-240capsules/
- Curcumin (Turmeric): a polyphenolic compound and the main curcuminoid of turmeric, curcumin is known for its anti-inflammatory and antioxidant properties. It is frequently used in joint formulas to help reduce joint inflammation. Find it in https://feelgoodnatural.com/shop/arthritis-inflamation/natural-factors-curcuminrich-theracurmin-double-strength-120-veggie-caps/
- Beef Protein Isolate: Protein is an essential component of joint health because it is provides the necessary building blocks (amino acids) for connective tissue (ligaments, tendons, and cartilage) growth, maintenance and repair. Beef protein is particularly beneficial due to its amino acid profile and elevated amounts of the glycine, proline, and hydroxyproline which have the most substantial impact on the integrity of connective tissue. As a potentially added benefit, beef protein is dairy free, gluten free, and is more gentle on the pancreas compared to whey which can cause larger insulin spikes. Our staff favourite is https://feelgoodnatural.com/shop/fitness/protein/atp-lab-supreme-beef-protein-dark-chocolate-850g/ Bonus? It actually tastes really good (similar to chocolate milk), blends well in a shaker cup or when frothed into your favourite beverage, and is easily incorporated into smoothies or other recipes.
- High EPA fish oils: Eicosapentaenoic acid (EPA) an omega-3 fatty acid found in fish oil can help reduce joint pain and stiffness by reducing the body’s production of inflammatory molecules. The most extensive research into its application has been in rheumatoid arthritis and contributing to joint lubrication to improve mobility.
Disclaimer
The content in this post is for information purposes only and is not intended for self-diagnosis or self-treatment of conditions that your health care practitioner should assess. The products discussed may not be suitable for you. Always read and follow the label.
To view and ask further questions or seek recommendations on Joint Health Products, you are always welcome to visit us in-store at 317 Brock Street S Whitby, ON L1N 4K3.
At FeelGood Natural Health, we deeply appreciate the ongoing support of our customers (returning and new) over the past 28 years. Like all small businesses, it is our customers that have allowed us to operate as long as we have and to continue doing our best to meet your natural health needs.
References:
Cordingley, D. & Cornish, S. 2022. “Omega-3 Fatty Acids for the Management of Osteoarthritis: A Narrative Review.” Retrieved from <https://pmc.ncbi.nlm.nih.gov/articles/PMC9413343>
Ruff, K., DeVore, D., et al. 2009. “Eggshell Membrane: A possible new natural therapeutic for joint and connective tissue disorders. Results from two open-label human clinical studies.”. Retrieved from <https://pmc.ncbi.nlm.nih.gov/articles/PMC2697588>
Xie, S. 2017. “Are Your Joints Aching?”. <https://www.alive.com/health/are-your-joints-aching>
Image retrieved from: https://www.istockphoto.com/photos/joint-health
