It’s never too late to focus on improving your well-being and prioritizing your health. The information in this A to Z guide is designed to help you in your journey. Consider making small personal commitments and integrating these practical tips into your every day, weekly, and monthly routines to enhance the health of your bones and joints.
Advanced Collagens
Collagen is the main component of our connective tissue, but production declines with age. Support joint health, promote a normal range of motion, and address everyday connective tissue ailments with a combination of types I, V, and X collagen found in 1MD Nutrition’s MoveMD® joint health supplement.
Boswellia Serrata
A clinical study found that AprèsFlex® Boswellia Serrata in MoveMD® may significantly reduce joint discomfort in as few as five days. Adding this to your daily routine can help reduce typical oxidative stress associated with everyday wear and tear to promote joint mobility and flexibility.
Cissus Quadrangularis
Cissus quadrangularis is a relative of the grape and has been used for many years to support bone mineralization and bone density. It also promotes collagen production to support connective tissue health. For optimal musculoskeletal health, grab some OsteoMD® with CalZbone® for all the Cissus quadrangularis you need.
D3
Get more vitamin D3 to support the body’s ability to absorb calcium, magnesium, and phosphorus, essential minerals for healthy bones and joints. Soak up some sun each day, eat more fresh salmon or mushrooms, or add a doctor-formulated vitamin D3 supplement to your daily routine.
Essential Nutrients
Fill up your plate with essential nutrients to support bone and joint health. Some foods to include are bone broth for collagen, salmon for vitamin D and omega-3 fatty acids, spinach for vitamin K, almonds for magnesium, broccoli for calcium, and bananas and avocados for potassium.
Fruits
Physicians recommend five servings of fruit and vegetables a day, and many fruits are packed with antioxidants that support joint health. Berries and cherries, in particular, contain compounds that help reduce typical oxidative stress associated with everyday wear.
Get Sleep
The body undergoes an array of healthy processes during sleep. Follow a nighttime routine so you can wind down before bedtime and aim for 7 to 9 hours. Make sure you are sleeping in a cool, dark room for optimal recovery and to maximize the release of melatonin for a more restful sleep.
Hydration
Stay hydrated. Water makes up about a quarter of a bone’s weight, and when bones contain enough water, nutrients can diffuse more effectively through the pores. Staying hydrated also helps maintain lubricated joints for more fluid movement. Physicians recommend drinking at least eight 8-ounce glasses per day.
Increase Activity
There are a few ways through the day that you can increase activity to keep bones and joints moving for optimal health. Take the stairs instead of elevators, ride your bike to work, park far away from stores or buildings and walk in, and jog in place or use a treadmill when watching television.
Junk Food
Cut out junk food. The refined carbohydrates, added sugars, and saturated fats in junk food will work against your long-term joint and bone health goals. In addition to triggering occasional oxidative stress, these foods can affect healthy weight management and increase strain on the musculoskeletal system.
K2
Vitamin K2 supports osteocalcin activity, a hormone responsible for binding calcium to the bone, and it ensures that bones remain properly mineralized with a strong protein matrix. Vitamin K2 works synergistically with vitamin D3 to produce maximum levels of osteocalcin. So get the best of both vitamins with the recommended pairing of vitamins D3 and K2, as formulated in 1MD Nutrition’s award-winning OsteoMD® bone health supplement.
Lifestyle
Lifestyle changes and a daily routine can help support bone and joint health from every angle. Incorporate a nutrient-rich diet, regular exercise, healthy lifestyle habits, healthy weight management, proper sleep, and stress management into your life for optimal bone, joint, and overall health.
Manage Stress
Everyday stress can affect your health. Make time for yourself, even if it is just 15 minutes a day. Breathe deeply, meditate, read, go for a walk, practice yoga, relax in a hot bath, or write in a journal to help the body manage stress to promote a sense of calm and focus.
Nuts and Seeds
When you need a snack during the day, grab a handful of nuts and seeds. These are full of beneficial nutrients and make a healthful alternative to processed snack foods. Nuts and seeds provide calcium, magnesium, and phosphorus to promote bone strength and omega-3s for joint support.
Omega-3 Fatty Acids
Omega-3s are known to help reduce common types of oxidative stress in the body, which helps promote joint function and mobility. For an effective omega-3 formula, try the pure, sustainable, Antarctic krill oil, bonded to krill phospholipids and the powerful antioxidant astaxanthin, found in 1MD Nutrition’s KrillMD™.
Proactive Care
Most people reach their peak bone mass around age 30, at which point the body replaces about as much bone as it loses. Cartilage synthesis also slows with age. With a proactive approach that includes balanced nutrition and regular exercise, you can support healthy bones and joints as you age.
Quit Smoking
Smoking reduces the absorption of calcium and triggers occasional oxidative stress to all tissues in the body, including your joints. Quitting is the most effective way to promote strong bones, healthy joints and muscles, and overall health.
Regular Doctor Visits
Adults reach peak bone mass in their late 20s or 30s as bones become less dense with age. Additionally, cartilage synthesis slows with age. It is important to regularly check your bone density and visit your doctor for joint function tests as part of a healthy routine.
Swimming
Swimming is a great exercise for joint health because the water supports your weight, allowing your joints to move without added pressure. For some cardio and to gently exercise your bones and joints, opt for swimming some laps or taking part in a water aerobics class.
Turmeric
Sprinkle turmeric on everything for color, flavor, and joint health. Curcumin, the main compound in turmeric, helps reduce common joint-related stiffness, swelling, and discomfort and promotes overall well-being. If you don’t like the taste, try CurcuminMD® Plus with Longvida® optimized curcumin for improved absorption and effectiveness.
Use Your Time Wisely
It is important to make time for proper meals, exercise, and relaxation. For example, if your mornings are busy, do some light yoga stretches and grab a nutrient-packed smoothie for breakfast on the go. Most importantly, make time for activities and hobbies you love. Supporting mental health will support musculoskeletal and overall health too.
Vegetables
Like fruits, vegetables contain multiple nutrients to support bone and joint health. Make sure you get your daily servings of magnesium-packed spinach, mushrooms with vitamin D, and cruciferous vegetables packed with calcium and vitamin K, like broccoli.
Weight Management
Lack of weight management can affect bone-regulating hormones, triggering occasional oxidative stress and altering bone cell metabolism. It is important to follow a healthy weight management program to promote healthy weight-bearing in bones, maintain strong bone density, and reduce pressure placed on your joints.
eXercise
You only need thirty minutes a day to maintain strong muscles, support healthy bone density, and help manage joint stiffness and discomfort. Regular activity also replenishes lubrication to the cartilage of the joint, which can help promote mobility and flexibility.
Yoga
One of the best exercises for bone and joint care is yoga. Try some low-impact yoga movements to help build muscle strength, support healthy joint function, promote balance, and reduce typical oxidative stress for less stiffness and soreness.
Zanthin® Astaxanthin
Astaxanthin, one of the most active of all antioxidants, works to reduce common oxidative stress in your joints. For optimal joint health support, add MoveMD® to your routine with Zanthin® Natural Astaxanthin, a powerful antioxidant shown in a pilot clinical study to significantly reduce oxidative stress in young adult females. MoveMD® is an effective way to keep you moving.
Final Thoughts
Goals are easier to keep when they are more manageable. So, start small by incorporating a few changes into your life. Turn these tips into a healthy routine that includes nutrition, exercise, stress management, and the powerful support of 1MD Nutrition™ supplements to promote optimal bone and joint health. These healthful changes will go a long way towards promoting strong bones, flexible joints, and keeping track.
Dr. Adam Kreitenberg
Dr. Adam Kreitenberg is dual board-certified in both rheumatology and internal medicine. He completed his internal medicine internship, residency, and rheumatology fellowship at the University of Southern California and Los Angeles County Medical Center.
‡ Measured using AUC normalized
