1. (NU) - If you experience joint
discomfort, you’re not alone. No
matter how active you are, joint
problems are one of the most
common reasons for doctor’s vis-
its and will affect most of us as
we age. Registered Dietitian &
Certified Strength and Condi-
tioning Specialist Marie Spano
says there is a lot you can do to
help yourself, beginning with a
healthy diet.
“What you eat can have a big
impact on joint inflammation, car-
tilage breakdown and bone for-
mation,” says Spano. “There are
many foods that not only help, but
are also delicious and easy to find.”
At the top of Spano’s joint-
friendly grocery list are fatty fish,
including salmon, herring and an-
chovies. They contain the omega-
3 fatty acids EPAand DHA, which
have anti-inflammatory effects. In
cell culture studies, EPAand DHA
decrease cartilage breakdown.
“Cartilage is like a sponge that
cushions your joints, so make sure
you’re taking care of it. These fat-
ty acids can also improve symp-
toms associated with rheumatoid
arthritis and possibly decrease the
need for anti-inflammatory med-
ications,” says Spano.
Another way to feed your
joints is to take a high-quality glu-
cosamine and chondroitin sulfate
supplement. Together, these have
been shown to limit the activity
of enzymes which can break
down healthy cartilage. “To help
support your joint health, I rec-
ommend CosaminDS, which is
the most researched glucosamine
and chondroitin sulfate supple-
menton the market. It contains
high-quality ingredients and a
specific formulation shown in
peer-reviewed studies to be ef-
fective for joint health manage-
ment.” Spano cautions that not all
supplements are created equally.
“Be an informed consumer. Look
for supplements like Cosamin that
are backed by clinical research
and certified by an independent
third-party organization.”
Next stop on Spano’s grocery
trip is the produce aisle. She rec-
ommends oranges, bell peppers,
broccoli, strawberries and other
foods that are rich in Vitamin C.
“Vitamin C is necessary for re-
pairing and maintaining cartilage.
In population-based studies, those
with higher Vitamin C intake had
less severe osteoarthritis and car-
tilage breakdown.”
A balanced exercise routine
also helps by maintaining joint
mobility and assisting with
weight control. Obesity can lead
to a greater risk of joint issues.
According to the Centers for Dis-
ease Control and Prevention, two
in three people who are obese
may develop symptomatic knee
osteoarthritis. Even a loss of one
or two pounds may feel more like
10 pounds to your joints.
FeedingYour Joints to
Stay on the Move
HEALTH
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