Building strong foundations

Natural ways to support the health of our bones and joints

As we age, maintaining the health of our bones and joints becomes increasingly vital. Strong bones provide structure and protect our organs, while flexible joints enable smooth and pain-free movement.

Keep on moving!
“It’s amazing how little we think about our joints and bones until they start giving trouble,” says Anne Gilligan, a nutritional therapist with Horans Health Store in Sligo. “By now we all know the benefits of exercise but do we consider how we can support our joints and bones while exercising? Regular exercises like walking, swimming, Pilates and yoga are great to keep joints supple and reduce inflammation. Weight-bearing exercises like push-ups, squats and weights or bands help to strengthen muscle and maintain bone density.”

“Maintaining a healthy weight reduces joint strain,” adds Alice Bradshaw, DN Med, Head of Nutrition Education and Information with Terranova Nutrition, “and good posture helps prevent unnecessary stress on bones and joints.”

You are what you eat
Good nutrition is essential to support bone and joint health, in addition to regular exercise.

“With regard to joint problems, the aim is to reduce inflammation through diet and the use of supplements,” says Davina Dowling, a registered nutritional therapist at the Natural Health Store in Wexford. “In terms of diet, food sources of omega-3 essential fatty acids will work on reducing inflammation. The main food sources include oily fish, nuts, seeds and avocado. If you don’t eat fish regularly, it is a good idea to consider taking a high strength omega-3 fish oil supplement, which will make a big difference to pain management, flexibility and stiffness in the joints.”

Davina adds: “You need to eat well generally to work on inflammation and include foods like vegetables, berries, cherries, eggs, pulses and spices like black pepper, ginger and turmeric. Research shows that a diet high in saturated fat, including red meat and dairy products, can be more inflammatory. Caffeine acts as a stimulant causing the release of cortisol, which creates more inflammation over time. Herbal teas are a good alternative, especially green tea as it is naturally high in antioxidants.

Vitamin C also helps to reduce inflammation and promotes collagen production. Collagen is important for joint health as it keeps ligaments, tendons and cartilage healthy.”

“Small changes can bring positive benefits,” says Anne Gilligan. “Two litres a day of good quality water will help to flush toxins that can deposit in joints. Sugary foods and drinks promote inflammation and pain, so these should be reduced.”

“Calcium is the first mineral we think of when it comes to bones,” says Davina Dowling. “Calcium works with vitamin D and magnesium to optimise bone density. A varied diet, including natural yogurt, almonds, chia seeds, tinned fish and leafy greens, provides valuable sources of the key nutrients for bone health. A high quality bone supplement will also provide extra protection particularly where there may be a family history of osteoporosis.”

A dynamic duo
“Glucosamine is a naturally occurring compound in cartilage, the connective tissue that cushions joints,” says Alice Bradshaw. “It plays a role in cartilage integrity and supports the production of glycosaminoglycans, which help maintain resilience. While research focuses on joint health, supporting cartilage structure and mobility may help reduce excess stress on bones. As cartilage wears down with age, joints become less cushioned, which can impact bone health over time. Although glucosamine is present in the body, dietary sources are limited, thus making it a popular dietary supplement.”

Alice continues: “Boswellia, or Indian frankincense, comes from the resin of the Boswellia serrata tree and has long been used in traditional wellness practices for joint health. It contains boswellic acids, which have been studied for their role in maintaining joint comfort and mobility. While primarily associated with joint function, improved flexibility and movement may indirectly support bone health by reducing strain. Maintaining mobility is essential for long-term musculoskeletal health, which is why boswellia has been valued for centuries.”

The power of botanicals
“As we age, inflammation and wear and tear on joints can lead to discomfort and stiffness,” explains Olive Curran, director and nutritional therapist of PPC in Galway. Fortunately, nature provides some powerful botanicals which can help to support the health of our bones and joints.

Olive explains: “Turmeric is known for its potent anti-inflammatory properties due to its active compound, curcumin, which helps to lower inflammation and ease joint pain associated with conditions like arthritis. Additionally, curcumin has been shown to help improve bone health by increasing bone density and reducing the risk of osteoporosis. Did you know that ginger, with a long history of traditional use, offers more than just relief for nausea? It also promotes joint mobility, reduces morning stiffness, boosts immunity, increases energy levels and improves circulation, essential for maintaining healthy bones and joints.

Boswellia, also known as Indian frankincense, is great for your joints! It helps reduce inflammation, which can ease joint pain and improve flexibility.

When combined, turmeric with curcumin, ginger, and Boswellia create a powerful synergy that can help to reduce inflammation, alleviate discomfort, and support overall joint health. Incorporating these ingredients into your daily routine through supplementation or adding them to your diet can provide significant bone and joint health benefits.”