Everyday Tips for Supporting Your Long-Term Mobility

It’s not uncommon to pay little attention to the health of your joints — the points at which two or more bones meet — until they start to ache. The same thing goes for mobility; we tend to take our movement for granted until it becomes harder to engage in our favorite activities.

By supporting joint health, we can also optimize our ability to exercise and play with as little pain and discomfort as possible. There are many ways to support joint health and mobility through your diet and everyday lifestyle habits. Let’s talk about some of the things you can start doing right now. 

Diet Tips for Joint Health

What you eat plays a big role in maintaining joint health and minimizing inflammation, which can promote pain and stiffness. Rather than focusing on one meal, one day, or even one week of food choices, it’s important to take a look at your overall diet quality. Here are some tips for eating to support the health of your joints.  

Anti-Inflammatory Foods

Inflammation can be triggered but many things, such as stress, exposure to environmental pollutants, lack of sleep, and poor nutrition. When inflammation is unmanaged, it becomes problematic and is associated with a higher risk for chronic conditions. One way inflammation may manifest is through your joints, making them achy and painful.

To help counteract chronic inflammation, incorporate anti-inflammatory foods. Focus on consuming a variety of colorful fruits and vegetables rich in antioxidants, such as berries, leafy greens, and citrus fruits, which can help combat inflammation.

Additionally, omega-3 fatty acids from sources like fatty fish, flaxseeds, chia seeds, and walnuts can help reduce inflammation and support joint mobility.  

Foods to Avoid

While you’re focusing on anti-inflammatory foods, it’s also important to limit the amount of ultra-processed foods in your diet. These types of foods often come in a package or from a fast food restaurant. For example, fried foods, greasy burgers and fries, donuts, cookies, potato chips, and soda.

Furthermore, ultra-processed foods are often high in calories but low in nutrition. Instead, they tend to contribute saturated and trans fats, excessive sodium and added sugar which promote inflammation.

Additionally, a high intake of red meat may promote inflammation. These products are rich in saturated and trans fats, which can trigger the production of inflammatory compounds. Red meat is often cooked at high temperatures, which can produce compounds called advanced glycation end products (AGEs) that are associated with inflammation and oxidative stress. 

Red meat consumption is also linked to higher levels of uric acid, which can contribute to sudden and severe joint pain and inflammation. Instead, opt for leaner protein sources, like fish, legumes, and soy foods.  

Supporting Your Mobility Through Lifestyle

Your everyday lifestyle habits today influence how easily you can move your body down the road. That’s why it’s so important to think about your daily routine in addition to the food you’re eating.

Some of the ways you can support your mobility include:

• Get regular exercise: Engaging in low-impact exercises like swimming, yoga, and cycling is easier on the joints while supporting overall health. They can also help you maintain a healthy weight, which is important for your joints. Incorporate strengthening exercises to support your muscular health as well. 
• Sit up straight: Correct posture ensures that your weight is evenly distributed, reducing the stress on joints and muscles during movement. Ergonomic adjustments in daily activities like sitting at a desk or lifting objects can reduce the risk of injury and promote long-term mobility. 
• Rest: Rest days allow your body to recover from activity, reducing the risk of overuse injuries. Adequate sleep is essential for tissue repair and regeneration, ensuring that joints and muscles remain functional. Incorporating both rest days and quality sleep into your routine supports overall mobility. 

Supplements for Joint Health

Certain supplements may also be valuable for joint health and long-term mobility.

• Glucosamine and chondroitin sulfate may support joint health by promoting cartilage structure, but research is mixed. 
• Collagen may help support normal joint elasticity by providing building blocks for cartilage.  
• Vitamin D and calcium, such as in Vitamin Code Raw Calcium Capsules, are nutrients essential for healthy bone density, which indirectly supports joint health.

Speak with your healthcare provider before starting any new supplement regimen to make sure it’s a good idea for your needs.

References 

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3. Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation - You Are What You Eat!. Front Young Minds. 2021;9:601068. doi:10.3389/frym.2021.601068 

4. Tristan Asensi M, Napoletano A, Sofi F, Dinu M. Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients. 2023;15(6):1546. Published 2023 Mar 22. doi:10.3390/nu15061546 

5. Zawada A, Machowiak A, Rychter AM, et al. Accumulation of Advanced Glycation End-Products in the Body and Dietary Habits. Nutrients. 2022;14(19):3982. Published 2022 Sep 25. doi:10.3390/nu14193982 

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7. Williams C, Ampat G. Glucosamine Sulfate. [Updated 2023 Jul 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK558930/ 

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9. Rizzoli R, Biver E, Brennan-Speranza TC. Nutritional intake and bone health. Lancet Diabetes Endocrinol. 2021;9(9):606-621. doi:10.1016/S2213-8587(21)00119-4