Joint effort

Natural ways to support the health of your bones and joints

Looking after our bones and joints is essential for maintaining an active, healthy lifestyle. “As we age, natural wear and tear, reduced muscle mass and gradual cartilage thinning can contribute to joint stiffness, inflammation and other conditions such as arthritis,” says Sarah Cherry, assistant manager at Horans Healthstore in Newbridge, Co Kildare.

The role of supplements
Olive Curran, director and nutritional therapist of PPC in Galway, adds that in addition to wear and tear, “joint discomfort is often driven by ongoing low-grade inflammation”. She explains that “inflammation plays a central role in joint health because, when it becomes chronic, it can contribute to swelling, stiffness and gradual breakdown of cartilage. This is why many people notice reduced mobility or discomfort, particularly in the morning or after periods of inactivity.”

Supporting joint health
Olive recommends ingredients like turmeric (curcumin) and ginger to help support the body’s natural inflammatory response, rather than simply masking pain. She says: “Curcumin works by helping to regulate key inflammatory pathways in the body, while ginger can help ease stiffness and support circulation to the joints. Together, they may help maintain comfort, flexibility and mobility over time. Including these ingredients as part of a daily routine can be helpful. While turmeric and ginger can be used in cooking, concentrated supplements are often needed to provide effective levels, especially when combined with enhanced absorption.”

Sarah Cherry agrees, adding that “turmeric combined with black pepper, Boswellia and devil’s claw may be helpful options to consider”. She says: “These plants contain compounds with antioxidant and anti-inflammatory properties that may help to support joint comfort when taken consistently. They can be found in tea, capsule supplements or used fresh, such as turmeric root.

“Omega-3s are amazing for many things and are found in oily fish. Unfortunately, in Ireland, a lot of us lack fish in our diet, making us deficient in these essential fatty acids. They have powerful anti-inflammatory benefits that can be beneficial for joint health. Maintaining a healthy body weight and incorporating regular movement such as walking or strength training can also significantly reduce joint strain.”

The role of nutrition
“Everyday nutrition plays a vital role in the health of our bones and joints,” says Amy Taylor, from Open Sesame Health Foods in Ennis, Co Clare. “The foods we eat play an important role in ensuring our body has the vitamins, minerals and amino acids needed to build and repair our bones and joints, and perhaps even more important is avoiding the foods that hamper them. Predictably, sugar and processed foods are the big culprits here, along with excess amounts of caffeine and alcohol. On the other hand, foods which nourish our bones include bone broth (which is high in collagen), dairy products and leafy greens for calcium, and oily fish to help lower inflammation and lubricate joints.

Vitamin C-rich foods like oranges, blueberries and kiwis will support collagen production, and since collagen provides the framework which calcium attaches to, supporting collagen production is vitally important. Collagen is a key nutrient in both bone and joint health. Modern diets are lower in collagen. Consuming the skin, organs and bones of animals (broth) is unusual now, but was once common. As a result, collagen supplements have become exceedingly popular.

Glucosamine is an increasingly popular nutrient for joint health as it may help to prevent the degradation of cartilage, improve inflammation and lower joint pain. Another nutrient worth mentioning is MSM (Methylsulfonylmethane), which is often paired with glucosamine, and works by significantly reducing inflammation, leading to decreased pain, better mobility, and a better quality of life. (Those with shellfish allergies should check labels as glucosamine is often derived from shellfish).”

Natural help for bones
Alongside joint care, maintaining strong bones is equally important. “Vitamin D3 and K2 are important for both immune and cardiovascular health, respectively but they also play a vital role in bone health,” says Sarah. “As we age, our bone mass naturally decreases, particularly in women after menopause, increasing the risk of osteoporosis. Vitamin D3, K2, calcium and magnesium work together to support normal bone mineralisation.

Magnesium activates vitamin D, helps regulate calcium balance and influences osteoblasts, which are cells that build the bone. Vitamin D3 aids in the absorption of calcium from the gut, while K2 helps direct the calcium into the bones rather than soft tissues.

The recommended daily intake of calcium is 800 to 1,200mg a day. Calcium is stored in our bones. If inadequate amounts of it are being taken in through the diet, the body takes calcium from our bones to use for other bodily functions.

Take simple steps
Amy Taylor concludes that “simple changes can make a big impact, not only on your joints and bones, but on your overall health”. She says: “Focus on reducing your intake of inflammatory foods like sugar and other processed ‘junk’ foods, and include more anti-inflammatory foods like oily fish, nuts and seeds. Make sure you have an adequate intake of protein, collagen in particular, and try to get some weight-bearing exercise in at least twice a week. Finally, some simple stretching like yoga may help to bring more suppleness into the body, and support with supplementation where necessary.”

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