Joint Health – 5 Essentials Health Perspective
A joint is any place where two or more bones connect, including your shoulder, elbow, knee, and jaw. Adults have over 200
joints, which allow for mobility, flexibility, and the ability to stay physically active. Joint pain can occur as a result of the
aging process or injury, and can appear as discomfort, pain, or inflammation from any part of your joint.
Fortunately, you can help prevent joint disorders or reduce the severity of pain and other symptoms. Use these strategies
to support optimal joint health, naturally.
Core Chiropractic
• Get a chiropractic adjustment. Chiropractic treatment can specifically benefit pain and other symptoms of
osteoarthritis, as well as other joint complications including strain and injury. Chiropractic care has shown
success throughout history and can help restore motion and reduce joint pain.
• Maintain regular chiropractic care. In addition to adjustments, chiropractors may consider or recommend
supportive interventions or methods to reduce muscle spasms and relieve tenderness in addition to using active
exercises or traction to slowly stretch your joints and help increase your range of motion.
Nutrition
• Include fresh, organic cherries in your diet. Cherries contain anthocyanins, which are a pigment with antioxidant
and anti-inflammatory effects. The consumption of cherries can help reduce both joint pain and inflammation.
• Increase your consumption of omega-3 fatty acids. Comprehensive sources include cold-water, wild-caught
fish, raw walnuts, and flaxseeds. Omega-3 fatty acids are anti-inflammatory, and can help reduce swelling,
stiffness, and joint tenderness, as well as promote recovery after injury.
• Spice your meals and beverages with turmeric. Turmeric contains the compound curcumin, which has anti inflammatory properties. As a result, it helps decrease joint pain and inflammation.
• Avoid processed, inflammatory foods. These include sugar, fried foods, refined grains and oils, frozen meals,
and packaged snacks. These foods can increase joint pain, inflammation, and decrease recovery time following
injury.
• Consume collagen-rich foods, such as bone broth, grass-fed beef, and free-range chicken. Collagen protects
cartilage, which is the tissue that cushions the joints. Consuming collagen can help to reduce joint pain caused
by both physical activity and arthritis.
• Drink at least 8 glasses of clean, filtered water per day. Cartilage is about 80 percent water. When the body is
not hydrated, it can pull water from cartilage and harm the joints.
Mindset
• Get 7-9 hours of quality sleep per night. Poor sleep can increase inflammation, joint pain, and risk of injury.
• Practice techniques to help you relax. Joint pain can often cause sleep disturbance, so it is important to avoid
overstimulation before bed to improve relaxation and sleep. Avoid blue light exposure at night as it can
decrease the production of melatonin. Additionally, caffeine at night can affect sleep quality up to six hours
prior to bedtime.
Oxygen & Exercise
• Exercise regularly. The thought of exercising with joint pain may seem overwhelming, but regular exercise can
actually help increase strength and reduce joint pain.
• Use caution and don’t overdo it. Low intensity exercise such as low-impact water aerobics can help ease the
body into exercise without putting excess strain on the joints.
Please consult with your healthcare practitioner before starting any exercise program.
Minimize Toxins
• Avoid smoking. Cigarette smoking can increase inflammation and make recovery from injury more difficult.
Additionally, smoking can also result in cartilage loss and heightened joint pain.
• Drink alcohol in moderation. Some alcohol can have health benefits in limited quantities, however, too much
alcohol can increase inflammation and the risk of joint disorders.
Nutrient Support*
Talk to your healthcare practitioner about including these and/or any other nutraceuticals in your dietary practices
Joint Health Nutraceutical Recommendations
Nutraceutical Instructions for Use
| Curcumin C3® with BioPerine® | 2 capsules daily with a meal |
| Joint Health | 1 capsule daily with a meal |
| Max Collagen | 1 serving (scoop) daily |
Daily Essentials for Men or Women
| Two (2) capsules of Multivitamin (Men’s or Women’s) | One packet daily with a meal. |
| One (1) capsule of Vitamin D3 + Probiotics | |
| One (1) capsule of B-Complex with Delayed Release | |
| Two (2) softgels of Optimal Omega | |
| Two (2) capsules of Magnesium Glycinate |