As we journey through life, our bodies undergo various changes, and our joint health is no exception. Our bodies are like fine wine – they get better with age, but they also need some extra care. So, whether in your 20s, 30s, 40s, 50s, or even beyond, it’s important to fully understand the world of joints and how we can support them.
In Our 20s: Building a Strong Foundation
Our 20s are a time of growth and development, and this includes our joints. During this period, it’s essential to lay a strong foundation for future joint health. The following ideas can help put this into action:
Stay Active:
Regular exercise helps strengthen the muscles around our joints and improves joint stability. Flexibility exercises are also really helpful – moving our joints to their full range of motion is key. It’s important to remember to always warm up for ten minutes before exercising, with dynamic stretches rather than static to help loosen up the joints.
Balanced Diet:
Focusing on a well-rounded diet rich in healthy fats like extra virgin olive oil, lean proteins, fruits, vegetables, and whole grains is highly recommended. Omega-3 fatty acids found in oily fish, walnuts and chia seeds along with Polyphenols in EVOO (extra virgin olive oil) have been shown to reduce inflammation.
In Our 30s: Maintenance Mode
This is often considered the ‘maintenance phase’, and the following can really help ensure we keep our joints in ‘tip top’ condition:
Pump Some Iron:
Alongside regular cardiovascular workouts, strength training becomes really important at this time in our lives. It keeps both joints stable and bones happy. When we use resistance-based exercises, for example, we also stimulate new bone cell growth and can improve the health of existing bone. It’s just as beneficial to do bodyweight exercises instead of heavy weights and do exercises such as squats and lunges – all functional training which will help joints move freely, improve mobility and therefore help in daily activities preventing injuries as we age.
Nutrient-Rich Feasting:
Ensure plenty of vitamin C, zinc, and copper-rich foods as they’re like secret agents for maintaining joint integrity.
In our 40s: Navigating the Waves
In our 40s, we might begin to notice some discomfort, so it’s crucial to adapt our lifestyle and nutrition to accommodate these changes:
Low-Impact Exercise:
Whilst it’s important to maintain cardio exercise such as walking, it’s also a good idea to mix it up with lower-impact exercises like swimming, cycling, or yoga to reduce joint stress. Correct posture, alignment and good balance will really help our joints and prevent falls and instability. Core strengthening exercises, such as yoga and pilates will really help with this. However, it’s important to stress that whilst we can obviously build in lower impact exercises fitness routines, it’s the resistance training and strength which are so key in the midlife years for bones and muscles.
Spice it Up:
Add some anti-inflammatory superheroes like turmeric, ginger green tea, EVOO and a Mediterranean antioxidant rich diet.
As we approach midlife and especially from the age of 40 onwards, we definitely need to focus more attention on our bones and joints. As we age, joint movement becomes stiffer and less flexible due to the decrease of lubricating fluid inside the joints and the cartilage becoming thinner (osteoarthritis). Ligaments also tend to shorten and lose some flexibility, making joints feel stiff. In addition, after the age of 35, our bone density decreases due to the decline in oestrogen and there is a greater risk of osteoporosis and fractures. Therefore, workouts need to focus on strength training exercises which really home in on individual muscle groups and how when we put them together in functional training we can future proof our bodies.
In Our 50s: A Proactive Approach
At this time in our lives, it’s time to be proactive and show our joints some love:
Consult a Professional:
Regular check-ups with a healthcare provider such as a GP or physiotherapist can help monitor and manage joint conditions.
Maintain a Healthy Weight:
Excess weight places additional stress on our joints, so it’s really important to focus on maintaining a healthy weight.
Beyond 50: Aging Gracefully
As we age beyond our 50s, it’s essential to continue prioritizing joint health:
Keep it Moving:
Keep up with your daily walks and listen to your body! Some may like to continue with a HIIT class or a longer run and others may prefer pilates or lower impact exercises. But the thing to remember is that all movement counts and all movement adds up – even 10 minutes a day. Strength training is so key in this age bracket, pre and post menopause, so try and remember those weights!
Incorporate Omega-3s and stick with an anti inflammatory Mediterranean diet:
Don’t stop taking omega-3 supplements – they’re lifelong buddies for managing inflammation along with a nutrient dense anti-inflammatory Mediterranean diet.
Supplements:
Whatever the age, it’s highly recommended to add a super supplement to daily regimens, to help support joint health and mobility. Sadly, the modern western diet is often lacking in key nutrients such as omega 3 fats, Vitamin D, magnesium and iron, so incorporating a scientifically formulated, multi-faceted super supplement will ensure you’re getting essential nutrients for overall health. A super supplement like Joint Complex by Revive Active with 10 active ingredients (including marine collagen, hyaluronic acid, glucosamine and MSM) works in harmony to support joints, cartilage, bones, connective tissue and muscle function. For those who undertake lots of regular exercise, specifically endurance sports including marathons, triathlons or iron man challenges – this is a must!
Conclusion
Joint health is like a lifelong friendship – it needs nurturing at every stage of life. Remember, consulting a healthcare professional is a secret weapon for crafting a custom joint health plan. By giving our joints the TLC they deserve, we’ll keep dancing through life and remain happy as can be!
Nutritional advice by Tina Lond-Caulk, aka The Nutrition Guru, who is a Brand Ambassdor for Revive Active. For more information, please visit www.reviveactive.com.
Fitness advice by Fitness coach Caroline Idiens, who runs popular 30 minute online strength workouts @carolinescircuits.
