NOURISHING YOUR JOINTS

NOURISHING YOUR JOINTS

Monday, January 20, 2025

When these nutritional elements are consumed in adequate amounts and complemented with chiropractic care, it can help in reducing inflammation, preventing joint degeneration, and improving overall joint health. Consult Centenary Chiro now.

Foods for joint health that compliment chiropractic care

You may have heard about eating for a healthy heart, but have you ever heard about eating for healthy joints? Believe it or not, eating for joint health is important too!

Ensuring optimal joint health goes beyond just regular exercise and chiropractic care. It also involves paying attention to the essential nutritional elements that play a crucial role in maintaining the strength and flexibility of our joints.

Vitamins and minerals are key components that can significantly impact joint health and overall well-being.Certain vitamins, such as vitamin D, C, and E, have been shown to have anti-inflammatory properties and promote collagen production, which is essential for healthy cartilage and joint function.

Minerals like calcium, magnesium, and zinc also play a vital role in maintaining the structural integrity of our joints.

PROTECTING LONG-TERM BONE HEALTH

The importance of calcium for bone health starts with your diet.

A recent survey of 2000 young adults by the National Osteoporosis Society in the UK found that up to 70% had been on some kind of a diet. With many being influenced by online chat forums or vloggers, diets excluding complete food groups - so-called ‘clean eating’ were especially common. One in five of the respondents had tried a dairy-free diet - with many seeing dairy as high in fat and up to half describing themselves as dairy intolerant.

So, are there any risks from dairy exclusion in the young? Sadly, the short answer to this is ‘yes’. Dairy is a major source of calcium for most people, and calcium is essential for creating bone density. By far the majority of bone mass is created before the age of 25 - making young adulthood a crucial time. In later life, low bone density can have huge effects; thin bones - or osteoporosis - is experienced by up to half of women and one in five men over the age of 50. Osteoporosis can result in multiple fractures and back pain when vertebrae collapse.

Adequate calcium intake in young adulthood is essential to try and prevent this. Dairy foods are particularly rich in calcium, although it can also be found at high levels in green vegetables such as spinach, and salmon among others. For people following a vegan diet or excluding dairy for medical reasons, food needs to be carefully planned to ensure calcium intake is protected. For the rest of us, a sensible balanced diet should provide what we need. 

Discussing the issues with young people and informing them of the importance of bone development should help them make sensible choices to protect their bone health in later life.

FOODS FOR JOINTS

There are a variety of nutritional elements that are crucial for keeping your joints healthy, particularly calcium, vitamin D and vitamin K.

Let's take a closer look at these nutritional elements:

Calcium - Calcium is a mineral that is obtained from the food you consume that is then deposited in your teeth and bones. According to the British Nutrition Foundation, the best sources of calcium in the UK are milk and dairy products. Additional sources include green veggies, as well as canned sardines and whitebait.

Vitamin D - Vitamin D is directly linked to calcium because it helps with the absorption of calcium from food. While some vitamin D is obtained from the foods you eat, you get most of it through exposure to sunlight. Food sources of vitamin D include liver oils (i.e. mackerel, fresh tuna, sardines), egg yolks, liver and butter. If you're over the age of 65, pregnant or nursing, the Department of Health recommends a daily vitamin D supplement (10 micrograms).

Vitamin K - At least three vitamin K dependent proteins are present in healthy bones. Low levels of vitamin K are found in individuals that have osteoporosis, and low vitamin K intake, as well as impaired vitamin K status, is associated with lower bone mass and increased risk of fracture in older individuals. It is therefore essential to consume foods rich with vitamin K, including green leafy veggies, meat and dairy products.

Omega-3 - Another nutritional element that may provide benefits for healthy joints is omega-3 fatty acids. The Report of the British Nutrition Foundation Task Force found that fish oils providing 2.7–4g/day of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help to alleviate some of the symptoms associated with rheumatoid arthritis including tender and swollen joints. Sources include fatty fish (salmon, cod, trout, and sardines), flaxseeds, cod-liver oil, egg yolks, and walnuts.

Calcium, vitamin D and vitamin K are known to be associated with bone health, and omega-3 fatty acids are becoming more popular.

According to a study published in The Orthopaedics Journal, there are several other vitamins and minerals that are linked to improved bone and joint strength, including magnesium, silicon, vitamin C and boron.

Magnesium - Sources of magnesium include cashews, peanuts, bran flakes, brown rice, black eyed peas, kidney beans, and lentils.

Silicon - Sources of silicon include wholegrain cereals, granola, prunes and apricots, brown rice and green beans.

Boron - Sources of boron include raisins, prunes, apricots, avocado, almonds and peanuts.

Vitamin C - When you think of vitamin C, the first thing that probably comes to mind is orange juice, and that is a source, but other options include grapefruit, broccoli, strawberries, cantaloupe and tomato juice.

Simple changes to your diet can go a long way to improving your joint health. Consuming foods that are rich in minerals, vitamins and fatty acids will set you on the right path towards healthy joints. 

COMPLIMENTING CHIROPRACTIC CARE

Taking vitamins and minerals can help complement your chiropractic care.

Chiropractic care helps to alleviate pain and stiffness in the musculoskeletal system, particularly in the spine and weight-bearing joints. However, to promote better joint health and overall well-being, it is important to also focus on proper nutrition.

Chiropractic treatment may include chiropractic adjustments to improve spinal health, but a chiropractor may suggest incorporating dietary changes and taking vitamins and minerals to complement the treatment.

Chiropractic care is a great way to help your joints, but combining it with a balanced diet and nutritious foods can further enhance the benefits.

Without proper nutrition, the body may struggle to heal and repair itself, leading to persistent pain and stiffness. Poor diet choices, such as consuming processed foods and many fatty foods, can contribute to joint inflammation and chronic pain.

Including foods like red meat and leafy greens in a diet rich in antioxidants and nutrients can help joint pain and promote better joint health. Building and maintaining bone density requires proper nutrition, as well as good nutrition to keep the ligaments and tendons supporting the joint strong and healthy.

When combined with a balanced diet and regular chiropractic care, taking vitamins and minerals can be a proactive step towards enhancing your overall health and well-being.

VISIT US

Your local chiropractor is here to help!

When these nutritional elements are consumed in adequate amounts and complemented with chiropractic care, it can help in reducing inflammation, preventing joint degeneration, and improving overall joint health. So, next time you think about taking care of your joints, remember the importance of incorporating these essential vitamins and minerals into your daily diet. 

If you’re considering supplementing your chiropractic care with vitamins and minerals, be sure to consult your chiropractor or doctor. As your local chiropractor for Camira and surrounding areas, consider booking an appointment with us. Give us a call on 07 3381 0440 or book online here: www.centenarychiro.com.au

Dr. Steve Hodal is committed to providing high-quality, individualized chiropractic care in a comfortable and relaxed environment. He is dedicated to providing evidence-based treatments that are tailored to each patient’s individual needs, allowing them to achieve optimal health and wellbeing. Contact us to know more about this disorder or Book Online.
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