Joint account

Expert tips for stronger, healthier bones and joints

Our bones and joints are the foundations that keep us moving, but when stiffness, aches or injuries strike, our quality of life can really be impaired. Fortunately, a combination of good nutrition, exercise and a little help from nature can protect our bones and joints for life.

Nutritional knowhow
“Calcium is the most important mineral for bone health,” explains naturopath and herbalist Bex Seligman (www.healthforwealth.co.uk).. “It is important to consume adequate calcium-rich foods daily to protect against bone degeneration.” Examples include milk, cheese, dark green leafy vegetables such as kale, sardines, tofu, nuts and pulses.

Also important are vitamins D and vitamin K, which work together to support the absorption and proper utilisation of calcium in the body. Bex explains: “Vitamin D helps regulate the amount of calcium and phosphate in the body. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.” Vitamin D is made when the body is exposed to sunlight and can be found in tuna, salmon, egg yolks, red meat and cheese. Vitamin K2 is found in small amounts in eggs, meat and some fermented foods.

Bex explains that other minerals play key roles. Magnesium converts vitamin D into its active form, which promotes calcium absorption. It’s found in leafy greens, legumes, nuts, and seeds. Zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Good sources include beef, shellfish, spinach, flaxseeds and pumpkin seeds. Bex adds: “Omega-3 fatty acids are well known for their anti-inflammatory effects and can support healthy joints. Good sources include chia seeds, flaxseeds, walnuts, oily fish and algae.”

Movement matters
“As we get older, joints don’t bounce back quite the way they did when we were younger,” says personal trainer Monty Simmons (www.movewithmonty.uk). “Cartilage gradually wears down, and the fluid inside the joints that helps them glide smoothly starts to decrease. At the same time, if we’re not moving regularly, the muscles that are supposed to support those joints weaken, which means the joints themselves end up taking more of the strain.” According to Monty, the key is exercise, and the best approach is a mix:

•Strength training is the big one because strong muscles are your joints’ best friend. Squats and lunges are great starting points. They get the hips, knees and ankles all working in sync and build the muscles that support those joints. Glute bridges or hip thrusts are another favourite.

•Low-impact cardio builds fitness without piling on repetitive impact. Walking is the simplest option, but swimming, cycling, or rowing are also excellent. These keep your heart, lungs and circulation healthy while being gentle on the joints.

•Flexibility and mobility is about keeping the tissues supple so you don’t lose range of motion. That could be a bit of yoga, Pilates, or just some simple stretches at the end of the day.

The real magic happens when you combine these three. Blend them together and you’ve got a balanced routine that really protects your joints long term.”

Herbal help
For anyone experiencing joint pain, herbal remedies may help. “Arthritis caused by wear and tear (osteoarthritis) can be addressed using herbal medicines to aid circulation, reduce inflammation, and relieve pain,” says Dr Chris Etheridge, medical herbalist and Chair of the British Herbal Medicine Association (www.bhma.info). “Willow bark, turmeric, devil’s claw, ginger and Indian frankincense have anti-inflammatory action. These herbs have been very well researched, and work directly to block inflammatory receptors in the same way as aspirin and similar drugs, but are not associated with the same side effects. Willow bark, meadowsweet, wintergreen, corydalis, feverfew, chilli and ginger have analgesic action that helps reduce pain. They contain active chemicals that directly bind to pain receptors in nerves, reducing and stopping the transmission of pain signals from the nerves to the brain.”

If you’re looking to buy an over-the-counter herbal medicine, look for the THR logo that assures it is of high quality and regulated by the UK’s Medicines and Healthcare products Regulatory Agency (MHRA). Dr Etheridge adds: “If you are taking any prescribed medications, always consult a GP, pharmacist or medical herbalist before taking a herbal medicine.”

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