Naturally as we age, our bodies start changing. One of the main changes we go through is our bones losing density and joints becoming stiff, affecting our mobility. For some, this happens earlier in life due to injuries, a poor diet or certain medical conditions. How you look after your joint health can slow down and lessen the inevitable impact of aging so that you can feel youthful for as long as possible.

In this article we’re going to examine the dietary and lifestyle adjustments you can make to promote joint health and flexibility to feel and perform your best throughout all you do in life.

The younger you are, the more durable you are - you can fall over, jump around and your body easily repairs itself. However, when you get older, you lose your muscle and bone mass, in a natural process known as sarcopenia. According to a study that examined the muscle tissue changes that occur with age, we lose up to 8 percent of our muscle mass every ten years after 30. Picture an elderly person in your mind, one of the main characteristics is their frail frame and slow gait - correct? This is why.

This loss of muscle and bone and the reabsorption of calcium and phosphate from your bones makes your bones weak. This increases your risk of injuries like fractures and other mobility and flexibility issues. Falls account for 87 percent of all fractures among older adults and one in every three US adults over the age of 65 experiences a fall at least once a year. As you can see, your joint and bone health is important for protecting you as you age.

If you’re reading this as a young person, you may be wondering ‘but how does this affect me?’. It’s not just older adults that need to be cognizant of their joint health, in fact, joint issues can affect individuals of all ages.

In the US today, more than 54 million people suffer from arthritis, by 2040, it’s estimated by the CDC that 78 million US adults over the age of 18 will suffer from arthritis. Arthritis is a condition characterized by chronic joint pain. It’s the leading cause of disability in America today, preventing millions of people from working or functioning normally, due to restricted joint mobility and pain.

While arthritis predominantly affects adults over 40, 7 percent of young people will also experience this condition. Thus, maintaining good joint health at any age is extremely important.

Not only will poor joint health age you quicker and increase your risk of age-related complications like falls, it will also impact your quality of life by reducing your mobility. You will be less able to run around, play with your kids, enjoy exercise etc. You will be more at risk of a number of diseases like heart disease and struggle with sleep and pain, constantly.

If you chronically experience pain, swelling or stiffness in your joints and your range of motion or mobility is affected, it’s a clear sign that your joint health needs work. Joint pain can be caused in part due to the aging process - the natural wearing down of cartilage tissue, genetics, smoking, obesity and poor diet. For young people, joint pain may be caused by injuries or participation in high impact exercise like bodybuilding.

One of the most common, and entirely preventable, causes of joint pain is diet. The standard American diet is highly inflammatory - trans and saturated fats, sugar, refined grains, processed meats and not enough fruits and vegetables. These foods cause inflammation in the body, which includes your joints. Over time, this can cause chronic pain and damage to your joints and bones.

In fact, the medical definition of arthritis is inflammation of one or more joints. This, researchers believe, is why states with the highest levels of arthritis also have the worst diet compositions and the highest rates of obesity - they are inextricably linked. The poor diets are causing inflammation, which in turn, causes arthritis and chronic joint pain.

4. Antioxidants

Any food that is naturally orange, purple, red or blue are often antioxidants. Arguably the best source of antioxidants is turmeric. Antioxidants fight free radical damage - the cause of inflammation. The active ingredient in turmeric, curcumin, has powerful anti-inflammatory effects when consumed as a supplement, making it the number one ingredient for joint health.

Turmeric has increased in popularity as a joint health supplement because of how well it works, and without any side effects, as is common with prescription medication for joint pain. A randomized controlled trial published in 2019 found that turmeric supplements improved knee pain better than the prescription drug diclofenac.

This is because curcumin is the world’s most potent anti-inflammatory ingredient, so when it is concentrated into a supplement, it can effectively alleviate inflammation, the root of joint issues. For athletes - take this immediately post-workout for the best results.

Berries are rich in antioxidants, vitamins and minerals, making them one of the best foods you can eat to fight inflammation. A study published by the Journal of the American College of Nutrition found that amongst nearly 40,000 women, those who consumed the most berries had 14 percent lower levels of inflammation. This supports joint health. Plus, vitamin C, an antioxidant, is an essential cofactor for the synthesis of collagen.

If you are struggling with joint pain, stiffness, tightness or a reduced range of motion, it’s time to adjust your diet to naturally improve your joint health. Your joints suffer as you age, so making a conscious decision to include more omega-3 fatty acids, collagen, antioxidants like turmeric and superfoods will help to keep your joints healthy and mobile.