Joint Health Advice
A joint is the connection between two bones. Our joints are used continuously every day but can become weakened and damaged due to aging, wear and tear, disease, or trauma. The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable.
Arthritis is an inflammation of the joints that causes pain and immobility, ranging from mild to severe. In Ireland around 915,000 people, including 1 in every 1,200 children, are living with arthritis, making it the single biggest cause of disability. There are over 100 types of arthritis, but the most common forms are osteoarthritis (OA) and rheumatoid arthritis (RA). Although many symptoms of arthritis are shared across the conditions, (like pain, fatigue and inflammation), there are many unique to each disease too.
Osteoarthritis (OA) is the most common of all types of arthritis. It usually occurs gradually over several years. The cause is unknown, but it does appear more in females than males and often starts after the menopause.
For some people the symptoms of osteoarthritis are so subtle and develop over such a long time that they are hardly noticed. For others, problems may worsen over several months or years. When the overall disease process finishes, joints may look knobbly, but are usually less painful. In some cases, they become pain free and, despite their appearance, still enable you to carry out most everyday tasks.
Osteoarthritis used to be considered wear and tear arthritis, but it is now understood that there are many more factors than age and use that contribute to the development of osteoarthritis – including obesity, past injury and genetics.
Age and Exercise
Age and exercise can break down synovial fluid in our joints – the naturally occurring fluid that cushions and protects every joint in the body – leading to bone-on-bone friction and inflammation. The resulting pain can impact with athletic performances and interfere with our daily activities.
Top tips and advice for Joint care
Supplements and nutrition
Taking appropriate supplements like those listed below can help alleviate discomfort and pain and help prevent further damage to your joints.
Maintaining a balanced diet and healthy weight will furthermore support the nutritional needs and structure of your joints and bone. Carrying excess body weight adds stress to our joints, especially the weight-bearing joints.
Following an anti-inflammatory diet and eating anti-oxidant rich foods can help reduce inflammation in the joints – try to include fruits like berries, dark leafy green vegetables, spices like turmeric, healthy fats like nuts and avocados and fish in your diet. Try to maintain the principles of the food pyramid in your diet.
Calcium helps support bones and muscles and can be obtained from foods like cheese, yoghurts and milk or through supplements.
Try to get some extra Vitamin D – soak up the sun for the summer but be mindful of skin protection using an SPF sun cream. Vitamin D helps with calcium absorption to keep bones strong and supports joints. Deficiency can cause bone pain, softness and brittleness, muscle pain and weakness and unexplained fatigue. Foods like eggs, milk and oily fish like salmon or sardines are good sources of Vitamin D.
Physical activity such as walking, cycling, swimming and aqua aerobics can help make it easier for you to complete everyday activities by:
reducing stiffness and pain
increasing your flexibility
strengthening the muscles around your joints
improving your overall fitness, energy levels and sense of wellbeing.
Regular physical activity will:
increase bone strength (reducing the risk of developing osteoporosis)
help you reach and maintain a healthier weight
improve your balance, posture and coordination
Regular physical activity will also reduce your risk of developing other diseases like heart disease, type 2 diabetes, bowel cancer and breast cancer. If you are not regularly active, or are overweight, start with bouts of 10 minutes of exercise every day. You can gradually increase the amount of time you are active. The aim is to reach a maintenance exercise regime of 30 minutes five times a week. Ensure you wear the correct footwear and stretch before and after each time you exercise. Go at your own pace and consider yoga, pilates and Tai Chi as options to improve flexibility. It is always important to balance activity with rest and don’t over do activities.
We can protect our joints in numerous ways to reduce friction and stress on our joints. Pay attention to pain signals and avoid activities that stress joints or increase pain. Be careful when lifting or moving heavy loads and pay attention to proper body mechanics and manual handling procedures if they apply to you at work. We offer a range of mobility aids and supports for strains and sprains in store. Our range of supplements can also help protect and prevent damage to joints caused by everyday activities.
Our Recommended Products
Revive Active Joint complex
Revive Active Joint Complex is a unique natural combination of specific nutrients scientifically combined in precisely the right amounts to tackle the primary concerns of joint health. It’s the most comprehensive formula for supporting cartilage, bone, connective tissue and skin. It is suitable for those who suffer from joint pain, are concerned about the development of osteoarthritis or osteoporosis, or are an athlete who wants to protect their joints.
This product works to:
Improve joint flexibility
Reduce joint pain
Restore bone mineral density
Stimulate bone cell growth
It contains active ingredients such as:
Marine collagen which supports the cartilage in joints like the knees, hips, feet and hands.
Glucosamine an organic compound to support joint flexibility
MSM a powerful natural anti- inflammatory which keeps cartilage healthy as we grow older
Hyaluronic acid which lubricates the joints and acts as a natural support to the skin.
Copper which contributes to normal connective tissue and helps the body form collagen and absorb iron.
Vitamin C which is an antioxidant which helps normal function of bones and cartilage
Vitamin K2 which helps maintain bones and distributes calcium in the body
Boron which helps with bone growth and repair.
This product is taken once a day and is simply mixed with water. It is recommended to take the product for three months to achieve optimal benefit. However, 80 % of customers notice an improvement after taking this product after two weeks.
LubriSyn HA is an oral application of high-molecular weight Hyaluronic Acid (HA) which is bio-identical to the synovial fluid found in our joints.
HA is the main component of the synovial fluid which cushions all our joints. With age or any kind of trauma, this fluid begins to break down causing friction and in turn, arthritis or pain.
Taking LubriSynHA can improve the quality of joints assisting in reducing pain and inflammation and helps prevent further damage later in life.
LubriSynHA is available in two flavours, Original and Grape and comes in 340ml bottles that last an average of 30 days
LOADING DOSE: Take THREE 5ml spoonfuls (15ml) per day for the first seven days and TWO 5ml spoonfuls (10ml) thereafter. It is recommended to take it at least 20 minutes after and before food to allow proper absorption. Do not mix with dairy product and consume within 3 months of opening bottle.
Most customers report seeing the beneficial results of this product within 7 to 10 days.
Calcichew D3 Forte
Taking the recommended daily amount of Calcium, Vitamin D and weight bearing exercise are essential for the prevention of Osteoporosis and the treatment for patients with Osteoporosis. Calcium helps keep the bones strong and helps prevent lowering bone density which is common with age and menopause. Vitamin D helps with the absorption of calcium and phosphorous which support bone and joint health.
Glucosamine is found naturally within the body. Glucosamine helps to maintain the cartilage in our joints (the rubbery tissue that cushions the bones in our joints). As we get older the levels of Glucosamine begin to drop and can cause gradual breakdown of the joint. By taking Glucosamine supplements we can help prevent this and maintain healthy joints. Our favourite glucosamine products are Dona sachets, Sona Glucosamine and Vitabiotics Jointace. It is recommended to take glucosamine supplements for at least four weeks before you will notice the optimal benefits. Glucosamine should not be used in children and adolescents below the age of 18 years.
Always check with our experienced pharmacists if are currently taking medication or have pre-existing medical conditions.