Your 2022 A to Z Guide to Bone & Joint Health Resolutions | 1MD Nutrition™

Your 2022 A to Z Guide to Bone & Joint Health Resolutions

The new year and health resolutions go hand in hand. For 2022, we’re giving you an A to Z guide for optimal bone and joint health all year long.

By Dr. Adam Kreitenberg

11 minute read

Last Updated December 16, 2021

2022 A to Z Guide to Bone & Joint Health

It’s that time again when we all make resolutions. And, health resolutions are always at the top of everyone’s list. Instead of making one large New Year's resolution that may be hard to keep, try making smaller promises to yourself and incorporate these small tips in your daily, weekly, and monthly routine for optimal bone and joint health. 

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. 

A selection of oods with essential nutrients

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. 

A couple wlaking in the nature

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 in glass jars

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. 

A man swimming in the lap pool

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.

Close up of a man's hand on his bicycle's break

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

Resolutions 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 you dancing from this New Year to the next.

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.

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