(NewsUSA) – 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
visits and will affect most of us as we age. Registered Dietitian & Certified Strength and
Conditioning 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, cartilage breakdown and bone
formation,” says Spano. “There are many foods that not only help, but are also delicious and easy
At the top of Spano’s joint-friendly grocery list are fatty fish, including salmon,
herring and anchovies. They contain the omega-3 fatty acids EPA and DHA, which have
anti-inflammatory effects. In cell culture studies, EPA and DHA decrease cartilage breakdown.
“Cartilage is like a sponge that cushions your joints, so make sure you’re taking care of it. These
fatty acids can also improve symptoms associated with rheumatoid arthritis and possibly decrease
the need for anti-inflammatory medications,” says Spano.
Another way to feed your joints is to take a high-quality glucosamine 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 recommend CosaminDS, which is
the most researched glucosamine and chondroitin sulfate supplement on the market. It contains
high-quality ingredients and a specific formulation shown in peer-reviewed studies to be effective
for joint health management.” 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 recommends oranges,
bell peppers, broccoli, strawberries and other foods that are rich in Vitamin C. “Vitamin C is
necessary for repairing and maintaining cartilage. In population-based studies, those with higher
Vitamin C intake had less severe osteoarthritis and cartilage 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 Disease 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.