1. Exercise

  • Most people have little appreciation for how powerful exercise can be in supporting joint function.
  • Vigorous low-impact exercise is beneficial for your joints, as well as for cardiovascular, pulmonary, and other systems in your body.
  • If typical vigorous exercise is not easy for you, try walking, and yoga because they are very low impact and offer many health benefits.

2. Weight

  • One of the outstanding benefits of exercise is its ability to help you achieve and maintain your ideal weight
  • Overweight and obese people compromise joint comfort more than those who are carrying their ideal load (each kg (2.2 lbs.) of body mass increases the compressive load over your knee by roughly 4 kilograms [nearly 9 pounds]).

Losing weight reduces the load on your joints and makes it easier to exercise, and exercising helps you lose weight and supports your joint health.

3. Diet

  • Eliminate sugar and starchy carbs from your diet (that includes soda!) and eat foods with high amounts of antioxidants, and anti-inflammatory properties (oranges, tart cherries, grapes, garlic, turmeric)
  • You should limit your total fructose from ALL sources to no more than 25 grams per day, as it raises uric acid levels, which is hard on your joints.

4. Vitamin D

  • Vitamin D also supports a healthy immune response and can drop quickly during the fall, winter, and early spring months in the US.

5. Omega 3

  • Omega-3′s support your joint, heart, and liver health.