Your A to Z Guide to Bone & Joint Health

Whether it’s part of your New Year’s resolutions or because you want to be your best possible self, the path to better health and a happier you starts here. With this ultimate A to Z Guide, you can add small changes to your daily routine to help support bone and joint health.

To keep moving through 2022 and beyond, incorporate these small tips in your daily, weekly, and monthly routine for optimal bone and joint health.

Advanced Collagens: Collagen is the main component of our connective tissue, but as you get older, your body stops making as much. Boost collagen with 1MD Nutrition’s MoveMD® combination of types, I, V, and X collagen and support joint health, promote a normal range of motion, and address everyday connective tissue concerns.

Boswellia Serrata: A clinical study found that AprèsFlex® Boswellia Serrata in MoveMD® may significantly reduce joint discomfort in as few as five days. As part of your daily routine you can boost mobility and flexibility and reduce joint pain to keep moving at your favorite speed.

Cissus Quadrangularis: Cissus quadrangularis is a relative of the grape and has been used for many years to support bone mineralization and bone density. It also promotes collagen production to help boost cartilage production and strength. So, for optimal bone health, grab some OsteoMD® with CalZbone® for all the Cissus quadrangularis you need.

D3: Get more vitamin D3 to support the body’s ability to absorb calcium, magnesium, and phosphorus, essential minerals for healthy bones and joints. Soak up some sun each day, eat more fresh salmon or mushrooms, or add a doctor-formulated vitamin D3 supplement to your daily routine.

Essential Nutrients: Fill up your plate with essential nutrients your bones and joints love. Try bone broth for collagen, salmon for vitamin D and omega-3 fatty acids, spinach for vitamin K, almonds for magnesium, broccoli for calcium, and bananas and avocados for potassium.

Fruits: Fruits are packed with antioxidants that support joint health. Berries and cherries, in particular, contain compounds that help reduce oxidative stress associated with everyday wear. So make sure you are getting the physician recommended 5 servings of fruits and vegetables each day.

Get Sleep: The body undergoes an array of healthy processes during sleep. Follow a nighttime routine so you can wind down before bedtime and aim for 7 to 9 hours. Make sure you are sleeping in a cool, dark room for optimal recovery and to maximize the release of melatonin for a more restful sleep.

Hydration: Stay hydrated. Water makes up about a quarter of a bone’s weight, and when bones contain enough water, nutrients can diffuse more effectively through the pores. Staying hydrated also helps maintain lubricated joints for more fluid movement. Physicians recommend drinking at least eight 8-ounce glasses per day.

Increase Activity: Outside of a regular workout routine, there are simple ways to increase activity during a normal day. Take the stairs instead of elevators, ride your bike to work, park far away from stores or buildings and walk in, and do some yoga or use a treadmill when watching television.

Junk Food: Cut out junk food. The refined carbohydrates, added sugars, and saturated fats in junk food will work against your long-term joint and bone health goals. In addition to triggering inflammation, these foods can contribute to weight gain which only adds pressure to your bones and joints every time you move.

K2: Vitamin K2 supports osteocalcin activity, a hormone responsible for binding calcium to the bone, and it promotes bone mineralization and strength. Vitamin K2 works synergistically with vitamin D3 to produce maximum levels of osteocalcin. With 1MD Nutrition’s award-winning OsteoMD® , you can get the best of both vitamins in one supplement.

Lifestyle: Lifestyle changes and a daily routine can help support bone and joint health from every angle. The key elements of a healthful routine will be a nutrient-rich diet, regular exercise, healthy lifestyle habits, weight management, proper sleep, and stress management.

Manage Stress: Everyday stress can affect your health. Stress causes inflammatory chemicals to spread through the body which negatively impacts joint health. All you need is 15 minutes a day to wind down and lower stress. Breathe deeply, meditate, read, go for a walk, practice yoga, relax in a hot bath, or write in a journal.

Nuts and Seeds: When you need a snack during the day, grab a handful of nuts and seeds. These are full of beneficial nutrients and make a healthful alternative to processed snack foods. Nuts and seeds provide calcium, magnesium, and phosphorus to promote bone strength and omega-3s for joint support.

Omega-3 Fatty Acids: Omega-3s are known for their powerful antioxidant properties and can help reduce inflammation to promote joint function and mobility. For an effective omega-3 formula, try the pure, sustainable, Antarctic krill oil, bonded to krill phospholipids and the powerful antioxidant astaxanthin, found in 1MD Nutrition’s Krill.

Proactive Care: Most people reach their peak bone mass around age 30, at which point the body replaces about as much bone as it loses. Cartilage synthesis also slows with age. With a proactive approach that includes balanced nutrition and regular exercise, you can support healthy bones and joints as you age.

Quit Smoking: Smoking reduces the absorption of calcium and triggers inflammation and oxidative damage to all tissues in the body, including your joints. Quitting is the most effective way to promote strong bones, healthy joints and muscles, and overall health.

Regular Doctor Visits: Bones become less dense with age and cartilage synthesis also begins to slow. It is important to regularly check your bone density and visit your doctor for joint function tests as part of a healthy routine.

Swimming: Swimming is a great exercise for joint health because the water supports your weight, allowing your joints to move without added pressure. Get some gentle, but effective, exercise your bones and joints, and swim a few laps or join a water aerobics class.

Turmeric: Sprinkle turmeric on everything for color, flavor, and joint health. Curcumin, the main compound in turmeric, helps reduce joint-related stiffness, swelling, and pain so you can move more easily. Try adding some flavor to a few meals or CurcuminMD® Plus with Longvida® optimized curcumin with improved absorption and effectiveness.

Use Your Time Wisely: It is important to make time for proper meals, exercise, and relaxation. When you plan ahead, you reduce your daily stress, and mental health supports bone and joint health. Do some light yoga stretches and grab a nutrient-packed smoothie for breakfast on busy mornings. Most importantly, make time for activities and hobbies you love.

Vegetables: Like fruits, vegetables contain multiple nutrients to support bone and joint health. Make sure you get your daily servings of magnesium-packed spinach, mushrooms with vitamin D, and cruciferous vegetables packed with calcium and vitamin K like broccoli.

Weight Management: Lack of weight management can affect bone-regulating hormones. Excess fat storage around the body not only triggers inflammation but it places additional pressure on your bones and joints. It is important to maintain a healthy weight to reduce pressure placed on your joints and protect connective tissue from inflammation.

Xercise: You only need thirty minutes a day to maintain strong muscles, support healthy bone density, and help manage joint stiffness and discomfort. Regular activity also encourages natural production of lubricants in the joints to support mobility and flexibility.

Yoga: Yoga is one of the best exercises for bone and joint care. Try some low-impact yoga movements to help build muscle strength, support healthy joint function, promote balance, and reduce oxidative damage that can be associated with normal aging and wear.

Zanthin® Astaxanthin: Astaxanthin, one of the most active of all antioxidants, works to reduce oxidative damage in your joints. MoveMD® includes Zanthin®​ Natural Astaxanthin, a powerful antioxidant shown in a pilot clinical study to significantly reduce oxidative stress in young adult females and will be an effective way to keep you moving.

Final Thoughts

Making lifestyle changes is not always easy and some bad habits are hard to let go. But, you know your health needs some help. So, start small and turn these tips into a healthy routine. With balanced nutrition, exercise, stress management, and the powerful support of 1MD Nutrition supplements you can promote optimal bone and joint health this year and for many years to come.