Nutrients and Herbs for Joints

Nourishing your joints may be one of the most important things you can do when you age and to support healthy joints and active lifestyles. Let’s review some of the most common joint-supporting nutrients and herbs:

Nutrients

1. Glucosamine

Since healthy cartilage is vital to joint health, nourishing the cartilage in our joints is necessary.

As we age, cartilage can weaken and break down, which may affect how joints function and feel. Glucosamine is a compound that helps keep cartilage healthy. It is one of the primary building blocks found in cartilage, and it plays a role in building tendons, ligaments and the thick synovial fluid that surrounds joints. 

2. Chondroitin

Like glucosamine, chondroitin is a major building block of cartilage that naturally occurs in connective tissues throughout the body. Chondroitin is a water loving molecule, and therefore helps draw fluid into the joint, supporting the cushioning qualities of cartilage. Thus it is a critical component in the formation of cartilage. 

3. Methylsulfonylmethane (MSM)

MSM is a sulfur compound found naturally in our bodies. Sulfur is crucial for repairing connective tissues, which is one area in which it may provide benefits for joint health. 

MSM supports collagen and keratin and may play a role in supporting immune response to stressors, plus it may support muscles during workouts and help fight oxidative stress caused by exercise.  

In nature, MSM is present in small amounts in vegetables, fruits and grains. It is also involved in the metabolism of certain foods and helps our body absorb nutrients. 

4. Collagen 

Collagen is a protein and a natural part of cartilage, bone and other tissues. It is found in skin, muscles, and tendons. 

There are many different types of collagen. Type II collagen is the major type of collagen in cartilage, imparting strength and the ability to compress to the cartilage within our joints so they can absorb shocks. 

5. Turmeric 

Turmeric is a spice made from the dried and ground root of the turmeric plant, a plant in the same family as ginger. It has been used as an herbal tonic for thousands of years, and many of the benefits of turmeric are attributed to a phytochemical within it known as curcumin. 

Curcumin is an extremely potent antioxidant carotenoid pigment with potential uses for many areas of health, including joint health as well as in the areas of memory, digestion and circulation. As a nutrient for joint health, turmeric may have comforting qualities and support healthy joint function.

6. Vitamin D 

Vitamin D is well-known for helping support many areas of health, including healthy bones and teeth, cardiovascular health, muscle support and more.

Studies have repeatedly found low levels of vitamin D in people with joint concerns, which means there may be a link between vitamin D and joint health. The potential benefits of vitamin D for joint health may be related to the vital role vitamin D plays in calcium and phosphorus absorption, including its roles in the release of calcium from the intestines and the active transport of phosphorus. 

Phosphorus works together with calcium to help build bones. Low levels of phosphorus alongside low levels of calcium and vitamin D for long periods of time may lead to weakness or softness of bones, which might contribute to muscle and joint concerns. 

According to recommendations by the Food and Nutrition Board (FNB), healthy adults between 19 and 70 years of age should get 600 IU of vitamin D each day, and adults over 71 should get 800 IU each day.

7. Calcium 

Calcium is the most abundant mineral in the human body, and it is primarily stored in bones and teeth to help them stay strong. It also helps muscles contract and expand and plays a role in nervous system health. 

The relationship between calcium and joint health is multifaceted. As we age, our bodies become less efficient at absorbing calcium. In fact, by about age 30 our bones have reached their peak calcium content and start to lose calcium slowly, but we can help slow those losses by getting enough calcium every day. Several areas of joint health concern may coincide with bone weakness or changes in bone mass or mineral density. 

Calcium plays a role in keeping bones strong and healthy bones are important for healthy joints. Cartilage is avascular, meaning it does not have its own blood and nutrient supply. As we move, the synovial fluid from joints is pushed down through the bony channels of subchondral bone where it draws nutrients from the blood supply in the bone and carries those nutrients back to the cartilage. As bone health declines, these bony channels can breakdown, which makes this process less efficient.

The FNB recommends that adults between 19 and 50 years of age get 1,000 mg of calcium per day. Males 51 to 70 should also aim for 1,000 mg per day, and females 51 to 70 need 1,200 mg per day. Male and female adults over 71 years of age should get 1,200 mg of calcium each day.

Herbs for Joints

There are some herbal ingredients that are clinically-backed for helping keep our joints healthy and comfortable: 

Boswellia: A member of the Burseraceae plant family, boswellia has been used for thousands of years by Ayurvedic practitioners in India. Besides supporting restful sleep and immune health, boswellia is especially useful in promoting joint function and comfort.

Heartwood: A thorny tree found in South Asia known as the cutch tree (Acacia catechu) is the source for heartwood. Heartwood is rich in catechins, powerful antioxidant polyphenols found in plants. Research indicates that heartwood is an excellent supporter of joint health, mobility and comfort.

Chinese Skullcap: A staple of traditional Chinese herbalism, Chinese skullcap (Scutellaria baicalensis) is a must-have for those looking for a little extra joint support. This flowering member of the mint family has been clinically studied for promoting joint comfort, and may be especially beneficial when taken with heartwood.

White Mulberry Root: Taken from the root of the mulberry tree (Morus alba) found in Northern China, white mulberry root is a potent source of antioxidant flavonoids and ployphenols. Studies show these antioxidant compounds may boost white mulberry root’s ability to aid joint health, comfort and mobility.

Health Benefits of Playing an Instrument

 

Playing a musical instrument is a great form of cognitive exercise. There is an abundant amount of research that proves musical activity to be beneficial to both the human mind and body. The health benefits range from lowering stress and blood pressure to preventing dementia and depression:

Keeps the mind sharp

A study administered at the University of Kansas Medical Center concluded that musicians performed better at cognitive tests than non-musicians. Regularly playing any instrument is a great form of exercise for the brain.

Enhances coordination

The act of playing any instrument would require you to have sharp hand-eye coordination. This can even benefit you on the basketball court, or any sport that requires good hand-eye coordination. 

Regulates mood

Research shows that creating music reduces stress by lowering cortisol levels. The effect of playing at an alternate speed can further promote these benefits. Playing music can also act as an emotional outlet. Creating your own music allows you to mold your sadness, joy or tension into a poetic work of art. 

Sharpens your reading skills

One of the biggest aspects of being a musician is being able to read and apprehend music. Continuously reading and recognizing different notes better advances your reading and apprehension skills. 

Improves respiratory system

The instruments thrive off air vibrations that the musician is responsible for creating. Thus one of the first things you must know how to play an instrument is to breathe properly. This means breathing both effectively and efficiently must be second nature to the musician. 

Increases listening skills

In order to play music, you must be able to listen intuitively. The ability to listen allows you to know whether you are hitting the right notes. This in turn leads to better listening skills, which is an important aspect of building social relationships. 

Promotes sense of achievement

The process of learning how to play an instrument can be both time consuming and weary. Overcoming this directly results in a sense of achievement and pride. The more time and effort you put into mastering an instrument, the greater your sense of achievement will be.

Boosts concentration

As a musician, you must be able to listen in on the beat, rhythm, texture, timbre and so on. The only thing more beneficial than concentrating on your own sounds as an artist is concentrating on the sounds of a musical group. Being in a musical group further boosts these concentration skills by making you focus in on the harmony of the group as a whole. 

Reforms time management skills

The lengthy process of learning how to play an instrument would require you to manage your time adequately. This in turn promotes better time management skills, which you can apply to your everyday responsibilities. 

Helps Treat Alzheimer’s

The mental stimulation involved in playing and listening to music can promote better memory in patients with Alzheimer’s disease. In a study done on Alzheimer’s patients, it was concluded that music memory was retained far better than spoken word. This was due primarily to the heightened arousal caused by music, which led to improved attention and memory. 

~ From ReSYNC Your Life: 28 Days to a Stronger, Leaner, Smarter, Happier You by Samir Becic