How to improve joint health

Easy steps you can take to reduce joint pain

Joint pain can significantly impact your overall quality of life—from basic tasks like walking through the grocery store or bending to pick up a dropped item, to the important moments in life like playing golf with friends or keeping up with your grandchildren.

“Keeping your joints healthy or improving your joint health is a relatively small investment with a big potential pay-off,” says fellowship-trained sports medicine physician Peter Seymour, DO. “Fortunately, there are numerous ways to improve joint health naturally, without surgery or expensive supplements.”

Understanding joint health

A joint is any place in the body where two bones meet, held together by connective tissues. Human bodies have around 350 joints.

“As we age, our joints lose some of the fluid that lubricates them, and they can be impacted by conditions such as osteoarthritis,” says Seymour, who is also an orthopedic surgeon. “It’s important to do what we can to maintain joint mobility, because the movement it allows helps keep the rest of the body healthy.”

Causes—and signs—of poor joint health

In addition to aging, a variety of factors can lead to achy joints, including injury, overuse, arthritis and extra weight.

Joint discomfort may come and go, or it may be constant. Joint pain can be sharp and grating or dull and throbbing, or your joints may simply feel sore, stiff or achy. For some, joint pain is worse right after waking up, but may get better as they get up and moving. For others, it is a constant reality.

If you can relate to any of these feelings, it may be time to focus on improving your joint health.

Nutrition for joint health

While eating healthy won’t completely eliminate joint pain, eating a balanced diet high in a few key nutrients can make a real impact.

“In particular, foods that are high in omega-3 fatty acids—like fish and nuts—and antioxidants—like fruits and vegetables—can have an anti-inflammatory effect,” says Seymour.

Supplements for joint health

Alongside an anti-inflammatory diet, over-the-counter supplements can aid in supporting healthy joints. “Glucosamine, chondroitin and vitamin D are all good options,” says Seymour.

Maintaining a healthy weight

Extra body weight can be hard on joints, especially in the hips, legs and back. Losing even as few as 10 – 20 pounds can have a real impact on joint pain.

Lifestyle changes for better joint health

In addition to maintaining a healthy diet and weight, consider making these lifestyle changes to support healthy joints:

Quit smoking

Smoking isn’t just bad for your lungs and heart—it can be detrimental to your joint health, too, because it increases inflammation throughout the body, including in joints. Ready to quit?

Reduce alcohol consumption

Like smoking, alcohol can make joint pain worse. Reducing your alcohol intake can help.

The role of exercise in joint health

Stiff joints can make just the thought of exercise feel impossible. However, regular, low-impact exercises such as walking, yoga, stretching or swimming can keep joints healthy and improve their range of motion. Even simple switches in your daily routine like parking a bit farther away at the grocery store or taking the dog on a short walk can make a difference.

How to protect joints from injury

Remember to start slowly and do a gentle warm-up before beginning any exercise. If needed, use supportive gear like a brace or shoe insoles to provide extra support during physical activity.

Ease your way into a new exercise routine and listen to your body—don’t overdo it. Modify your movement to suit your unique needs and allow for plenty of recovery time in your routine. If you think you’ve injured yourself or are experiencing more joint pain than usual, don’t hesitate to call your doctor.

“In particular, if you experience pain or discomfort, it’s a good idea to take a break from exercising and see your doctor to ensure you stay on the road to recovery,” says Seymour.

The importance of proper posture

A misaligned spine or neck, especially common for those who sit at a computer for long stretches of time, puts added stress on joints. Focusing on your posture can protect your joints.

It’s worth the effort

Treating joint pain or taking steps to improve your joint health before pain starts is worth the effort—it’s not just about avoiding pain, it’s about making sure you can enjoy life to the fullest now and into the future.

Whether you start by focusing on your lifestyle habits or beginning a joint-friendly exercise routine, there’s something everyone can do to improve their joint health. Not sure where to start? Talk to your doctor for personalized recommendations.