Keep Your Joints Healthy During Summer Exercise

Holli Ryan RD, LD/N and Life Extension Staff

Keeping Your Joints Healthy This Summer

The sun is shining and you’ve dusted off your old running shoes… now what? Whether you are resuming a fitness routine this summer, planning on playing some outdoor sports, or just keeping up with your existing routine, it’s important to nourish your body in order to yield the best results from being physically active and avoid injury.


Playing high-impact sports is a risk factor for the development of osteoarthritis. Also, being of the female gender is in itself a risk factor. 1,2

If you are looking for some nutrients to help ensure you maintain joint health, read on!

Anatomy of the Joints

The bones of the human skeletal system are connected by a complex series of joints, which connect two or more bones and allow for a wide variety of movements that would otherwise be impossible. The synovial fluid found between some joints supports elasticity and absorbs shock from rapid movements. In order to facilitate smooth joint movement, the surfaces of joints are lined by a low-friction, load-distributing, wear-resistant tissue called articular cartilage. 3

Nutrients and Lifestyle Choices for Joint Health

The nutrients that you choose should focus on supporting the joint structure itself and easing both inflammation and any discomfort of the joints.

1) Supplement with herbal blends

Herbal blends naturally work via multiple mechanisms to help ease inflammation and uphold healthy joint function and mobility.

Research has shown that a blend of Chinese skullcap, cutch tree, and white mulberry helps to provide superior cartilage protection and joint comfort. 4,5, 6

2) Supplement with krill

Scientists have formulated a powerful trio of krill oil, astaxanthin, and hyaluronic acid to support healthy joint function.

Hyaluronic acid is produced naturally in the joints, where it acts to lubricate and cushion against repeated physical impacts. Because it forms a major component of cartilage and soft tissue, it is widely used to promote joint health. 7 Krill oil is a natural source of the antioxidant carotenoid astaxanthin. 8 Astaxanthin works in multiple ways, including suppression of free radical activity, thereby easing inflammation. Similarly, krill itself eases inflammation, as it is a source of omega-3 fatty acids.

3) Stay hydrated with fluids and electrolytes

We lose electrolytes though our sweat, and sometimes water just doesn’t cut it when it comes to replenishing minerals. Did you know that our articular cartilage is composed of 65 to 80 percent water (by its wet weight)? 3

4) Avoid high intakes of foods that promote inflammation

Examples include: meat (especially non-grass-fed meats), dairy products, sugar, and soda.

5) Consider low-impact exercises

If you've had injuries in the past that have impacted your joints, try swimming or water aerobics.

For more info on how to fuel your activities this summer, 


About the author: Holli (Lapes) Ryan RD, LD/N is a Social Media Content Specialist at Life Extension. She is a Registered and Licensed Dietitian Nutritionist residing in the South Florida area. Holli believes that quality dietary supplements are an essential tool that have a variety of applications from maintaining good health to managing chronic disease.







References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/21441760
  2. https://www.ncbi.nlm.nih.gov/pubmed/21665124
  3. https://www.ncbi.nlm.nih.gov/pubmed/15636773
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4060778
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3352039
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5612321
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312594
  8. https://www.ncbi.nlm.nih.gov/pubmed/17353582

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