Joints: Aging is Inevitable, Healthy is a Choice

           Achy, stiff, throbbing pain, creaking and popping. Yes, that is the joints in your knee as you slide out of bed groggy and in a daze from your rem cycle. You think it's just the pain of getting older and aging, while you're not wrong, you are at the same time. While aging is not something we can help, getting older is. Your body gets old when you stop taking care of it, this includes the break down and deterioration of joints. 

WHAT ARE JOINTS?
         Joints are the connection made between the bones in your body which link the skeletal system together as a whole functional structure. They connect nearly every bone in your body and are made up of many components and parts that make them function. 

WHAT ARE JOINTS MADE OF?
        There are a several categories that joints fall into, they all have specific functions for aiding in movement of the skeletal system. ​

• Ball & Socket Joint:  This type of joint allows for a wide range of motion and movement, much like your shoulders and hips. 
• Condyloid Joint: This type of joint is more of a joystick-type of movement, no rotation much like your jaw  or fingers. 
• Gliding Joint: This type of joint allows for bones to glide past one another, much like your wrists, ankles and spine. 
• Hinge Joint: This joint allows movement like a door, much like the knee and ulna part of the elbow. 
• Pivot Joint: This joint allows movement of bones to spin and twist around one another, much like the neck and radius part of the elbow.
• Saddle Joint: This joint allows movement back and forth, side to side but with limited rotation, much like the base of the thumb. 

While each joint is it's own category along with their own function and purpose in the body, they are all made up of the same things. 

• Joint Capsule: Connective tissue which surrounds the entire joint itself. 
• Synovial Membrane:  The inner layer of the capsule that secretes lubrication. 
• Hyaline Cartilage: ​A slick but dense cartilage that covers the ends of bones. 
• Synovial Fluid:  A slippery substance secreted byt he synovial membrane that allows for smooth motion of the joint. 
• Ligaments: These are bands of connective tissue that connect bones together and work with the joint capsule to aide in protection against extreme or awkward motion of the joint. 
• Tendons: A connective tissue in which connects muscle to bone and aides in supporting the joint. 

       Okay so now we know the important parts of this post, understanding what joints are, how they are made up and how they function is important in keeping them healthy. There are MANY ways to strengthen joints before they start to breakdown and there are even ways to help reform joints and alleviate pain throughout the day whether your 30, 40, or even in your 70's. 
*As a side note, I am not a doctor. Anything written here is merely of my own research and experience, these are purely options and holistic treatments for an ailment that simply needs healing.* 

HOW CAN I IMPROVE MY JOINT HEALTH? 

1. ​Here is the hardest one for everyone, exercise. That's right, we are starting there because this also ties in weight. Exercise not only strengthens your tendons, and ligaments but also ensures that the fluids are flushing, recycling and working properly. Using weight baring exercises, even things such as body-weight squats is enough to aide in the strengthening of your joints. 
2. Take a look at your weight if your joints are causing you pain, most of the time it is either because we don't exercise and use the joints the way they should be used, or we are having a bit of trouble with our weight. Extra weight on the body is great for building, but for a short duration. Walking around with an extra 15-20 pounds continually on you may be cause for concern when it comes to joint pain. Our bodies are designed with a specific shape and weight and your body knows where that is if you take care of it through nutrition and exercise. 
3. Speaking of nutrition, there are many natural foods that aide in alleviating joint pain, the reformation of joints and combat inflammation. These are just a few for a good starting point. 
   1. Avocados
   2. Greek/Probiotic yogurt
   3. Vibrant leafy greens
   4. Berries, red berries in particular  
   5. Cruciferous veggies, things like broccoli
   6. Raw nuts, cashew, almonds, etc.
   7. Turmeric
   8. Ginger
4. If your nutrition is lacking a bit in any of those areas you can always add these properties in with supplementation. No I am not talking about "taking pills" necessarily, I am speaking of going to your local Vitamin Shoppe and picking up fish oil and curcumin to aide in joint pain if you aren't getting enough fish in your diet. 
   1. Curcumin: An antioxidant derived from turmeric, it is known for it's anti-inflammatory and pain relieving properties. 
   2. Hyluronic Acid: Helps aide in lubrication throughout the body, including in joints to allow for smoother movement. 
   3. Collagen: This is the most abundant protein in our bodies, it provides the structure for connective tissue. This also aides in smoother movements of the joint and bones connected. 
   4. Fish oil/Krill oil: Not only are these both great for lubrication and alleviating joint pain, they are also an anti-inflammatory supplement. Adding more omega-3's and less omega-6' can improve joint health and pain in a matter of a few weeks. 

      

images source 
Additional Links for Improving Joint Health:
Berries
Cruciferous Veggies
Hyluronic acid