As I get older, I have to be more mindful of my body—not that I wasn't before, but now I need to make sure that if I'm doing something, I'm doing it with my body and its needs in mind. I've noticed that my joints ache a little more, my flexibility isn't as flexible, and the things I used to do to maintain my health and wellness aren't working to the level I need them to. Here are a few things that I've streamlined my lifestyle practices down to in order to ensure I am taking care of my body in the way that it needs.
1. Herbal Teas for Joint Health
Certain herbal teas have been shown to offer relief from joint pain and inflammation while promoting overall joint health. Now, let me preface this first: I have never been a coffee drinker and have always loved tea. To the point where I collect cute mugs and various tea blends, so this was an easy transition for me. First up, my tried-and-true all-time favorite:
Green Tea
I love it for its antioxidant and anti-inflammatory properties, such as EGCG, because it helps reduce inflammation in the body, which in turn helps ease pain and swelling in the joints. Drinking green tea regularly can potentially improve joint function and has been one of the things I do to help my joint pain. I usually drink 1 cup a day, but drinking 1–2 cups daily can help protect the joints from further damage.
Chamomile Tea
Chamomile is a tea that I normally drink for its calming effects, but it also has anti-inflammatory and antioxidant properties. The flavonoids in chamomile help to reduce inflammation and alleviate joint pain. It also has mild sedative properties that help with a better night’s sleep, which is important for recovery and pain management.
Ginger Tea
Sometimes I drink ginger tea, but usually, it is for settling an upset stomach. This tea has been used for centuries as a natural remedy for various ailments, like an upset stomach, but it also helps with joint pain. It contains gingerols and shogaols, which have strong anti-inflammatory and pain-relieving effects. Drinking this tea can help reduce joint stiffness and inflammation.
Cinnamon Tea
Cinnamon is another spice known for its anti-inflammatory properties. The compound cinnamaldehyde found in cinnamon has been shown to reduce swelling and discomfort in the joints. Cinnamon also supports better blood circulation, which is essential for the delivery of nutrients to the joints and tissues, aiding in healing and strength.
2. Vitamins and Supplements for Joint Health
In addition to herbal teas, I also pair them with a daily intake of certain vitamins and supplements that help my body maintain overall health and wellness. Here are a few essential vitamins that I take for joint health and reducing pain and inflammation.
Glucosamine
Glucosamine is my tried-and-true all-time favorite. I can tell when I'm consistent with it, and I can also tell when I'm not on it. It makes a huge difference for me. Glucosamine is a natural compound found in cartilage, the tissue that cushions joints. It is often used as a supplement to treat osteoarthritis and other joint problems. Studies suggest that glucosamine can help reduce pain, improve joint function, and slow cartilage deterioration.
Vitamin D
I started taking Vitamin D when I moved to San Francisco. Those were the days when the temperatures were always low and the sun would barely come out. Because my body was used to the sunny South, when I moved there, my Vitamin D levels took a drastic dip, and my doctor put me on it to get my levels up. I will note that this is when I also started showing signs of joint issues. Vitamin D is crucial for overall bone health; it helps the body absorb calcium, which is necessary for strong bones and healthy joints. A deficiency in vitamin D has been linked to an increased risk of joint pain and conditions like osteoarthritis. Getting enough vitamin D (through sunlight exposure, foods, or supplements) can help reduce joint stiffness and inflammation, improving overall joint health. So, if you aren't seeing the sky that often, and the sun isn't seeing you enough, this is a great way to keep your vitamin D levels up.
Chondroitin
Chondroitin is a naturally occurring substance in cartilage. As a supplement, it is often paired with glucosamine to improve joint function and reduce pain and swelling. Studies suggest that chondroitin can help prevent the breakdown of cartilage, and it may also improve the symptoms of osteoarthritis, particularly when taken over a long period. This, along with glucosamine, requires consistency and time to work in your system, but it is worth it to me.
3. Omega-3 Fatty Acids for Joint Health
Omega-3 fatty acids are a type of essential fat that the body cannot produce on its own, so they must be obtained through diet or supplements. These fats are known for their anti-inflammatory properties and are particularly beneficial for joint health.
Foods High in Omega-3s:
Fatty Fish: Salmon, mackerel, sardines, and tuna are some of the best sources of omega-3 fatty acids.
Chia Seeds: These tiny seeds are packed with omega-3s and are easy to add to smoothies or yogurt. Just remember to fully soak them before eating.
Flaxseeds: Ground flaxseeds are another great plant-based source of omega-3s. I normally just sprinkle them into my food to get the benefits.
Walnuts: Walnuts are rich in omega-3s and can be a tasty addition to salads, cereals, or eaten as a snack.
Algal Oil: For vegetarians and vegans, algal oil is a plant-based source of omega-3s.
Omega-3s work by reducing the production of inflammatory molecules in the body, helping to ease joint pain and stiffness. They also support the integrity of joint tissues and may even slow the progression of inflammatory joint conditions like rheumatoid arthritis.
4. Exercise for Joint Strength
Now, this is the main thing I started doing to get a handle on my joint pain. Slow and easy is the mantra here. Exercise is one of the most effective ways to build joint strength and improve flexibility. Regular movement helps lubricate the joints and strengthens the muscles around them, providing better support and reducing strain.
Low-Impact Exercises:
Walking: I used to run 3 miles a day, but the impact on my joints was horrible. I replaced it with walking as a low-impact exercise and sometimes alternate with a walk followed by short runs. This has allowed me to continue getting daily movement in without sacrificing the overall health of my joints, especially in my hips, knees, and ankles.
Yoga and Pilates: These exercises help improve flexibility, strengthen muscles, and promote better joint alignment. They also emphasize breathing techniques that can aid in pain management. If long position holds like yoga, or quick movements like Pilates aren't your thing, try putting together a basic stretching routine. It will give you similar results and fall somewhere in the middle of these two.
Strength Training:
I know—it’s not my favorite either, and I ran from it as long as I could. But honestly, it has been the number one thing that has helped me the most. Like I said, slow and easy is the mantra here. Take, for instance, my knees. I noticed that I was starting to have difficulty getting up and down and knew that I needed to build my knee strength back up. I started by targeting the muscles that support the knees, and squats were the exercise that pretty much targets all of the supporting muscles, depending on your stance. I began with a barely-there knee bend, and as my knee got stronger, my squat got deeper. It has been almost 9 months, and I’m almost at a 90-degree squat. Like I said, slow and easy. This is also where you have to make sure that you are exercising under the guidance of someone who will not push you past what is best for your body. Exercises are not one-size-fits-all, so pushing through can be motivation for one and an injury for another. ALWAYS listen to your body and learn to recognize the difference between what you can push through but don’t want to and what your body’s limit is and you don’t need to push through.
Incorporating strength training into your exercise routine can also help build muscle around your joints, providing better support and stability. So focus on exercises that target the muscles around the knees, hips, and shoulders to improve overall joint strength.
5. Massage and Manual Therapies
Previously working in the health and wellness field for over 15 years and working as a massage therapist for most of those years, I have learned many ways to aid pain for others as well as for myself. Massage therapy can be an effective way to reduce joint pain and improve range of motion. Techniques such as deep tissue massage, myofascial release, and trigger point therapy can help relieve tension in the muscles surrounding the joints and reduce inflammation.
How Massage Helps:
Improves Circulation: By increasing blood flow to the muscles and joints, massage helps deliver nutrients and oxygen, aiding in healing.
Reduces Tension: Many people with joint pain experience muscle tightness. Massage can alleviate this, reducing stress on the affected joints.
Boosts Endorphins: Massage stimulates the release of endorphins, the body’s natural painkillers, which can help reduce pain and improve mood.
In addition to professional massage therapy, techniques like self-massage (using foam rollers, massage balls, or even having someone gently massage the muscles surrounding the aching joint) can help keep muscles and joints relaxed and reduce pain over time.
Always Remember:
Getting in tune with your body is key to your overall health and wellness. Your body will always tell you when something is wrong—when it doesn't want something or when it needs something. It is up to us, as our body’s advocate, to supply it with what it needs and protect it from the things that can harm it. The phrase, "take care of your body, and your body will take care of you," is very real. You only have this one body, and it needs to last you a lifetime, so make sure that you are making lifetime decisions when it comes to your physical health.
Managing joint pain and building joint strength requires a multi-faceted approach. From herbal teas like green tea and ginger tea that reduce inflammation to supplements like glucosamine and vitamin D that support joint health, every little bit helps. Eating foods rich in omega-3s, exercising regularly, and incorporating massage into your routine can further enhance your joint function and strength.
By combining these strategies, you can not only relieve pain but also build stronger, more resilient joints for the future. Always consult with a healthcare professional before beginning any new regimen, especially if you have pre-existing conditions, to ensure that these methods are right for you.
Love you lots!— Sacred
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