Your bones and joints need some TLC too!
Our muscular-skeletal system is essential for providing structure, support and mobility so that we can enjoy our daily activities. As we age, our mobility might change due to various degrees of inflammation in the joints. What is the secret to living pain free and staying physically active well into the old age? Let’s talk about some TLC tips for your joint health.
• Get moving! Even if you have mobility issues, engaging in slow walking or swimming is better than not moving at all. You see, the bone building cells get stimulated when we engage in various physical activities that put stress on the bones. Such stress is beneficial as it will aid in increased bone density over time, hence stronger bones. Bones do not have direct blood supply like other tissues, so they get nourished through motion. Regular movement will help maintain the mobility and prevents bone and muscle degeneration.
• Stay hydrated. Water helps lubricate your joints and also helps your body maintain adequate blood volume, delivering nutrients through the blood into your joints and removing toxins. Aim for drinking at least eight 8 oz. glasses of clean filtered water daily.
• Eat mineral rich alkaline diet, that includes a variety of vegetables such as leafy greens (Spinach, Kale, Mustard Greens, Swiss chard), cruciferous vegetables (cauliflower, broccoli, cabbage, brussel sprouts), also nuts and seeds, except peanuts which are actually legumes.
• Enjoy foods rich in omega-3 essential fats (salmon, sardines, walnuts, and flax and chia seeds). Omega-3 fats have potent anti-inflammatory properties and can help reduce inflammation in the joints.
• Try to consume bone broth daily or at least few times a week.
One of the best nourishing foods for your joints is a home-made bone broth. It has become the most popular health trend recently. It has numerous benefits for keeping your joints healthy as it is full of minerals, bone and cartilage building collagen and gelatin and even glucosamine sulfate and chondroitin. It also has gut healing properties aiding in the repair of damaged mucous lining of the intestinal wall. Besides it is very easy to make (see the recipe below). If you are a vegetarian you can make a vegan broth, using various veggies, it will still be rich in minerals, but will not contain the other compounds found only in bone broth.
Additionally, there are certain dietary choices that may be detrimental to your joint and bone health and should be considered to ensure healthy joints.
• A diet that is lacking fresh whole foods and is high in sugary, refined and processed foods (diet sodas, soft drinks, meats and lunch meats, eggs and cheese spreads) can create overly acidic environment. Your body then will try to regain its normal slightly alkaline pH level by removing calcium and other minerals from your bones. This can lead to bone demineralization. Also, this type of diet is high in phosphorus and low in calcium which can result in gradual bone loss.
• The nightshade family of vegetables (tomatoes, potatoes, peppers, eggplants, paprika, and cayenne) are shown to promote further inflammation in the joints and are best avoided by those who suffer from arthritis or chronic joint pain.
• Excessive consumption of milk products (pasteurized milk and cheese) can actually contribute to an overly acidic pH in the body and result in calcium loss. Try to opt for organic cheese and yogurt whenever possible and enjoy them in moderation.
These tips may promote better joint health and mobility and reduce inflammation. If you have chronic pain or require a special diet, you will need to meet with your doctor, dietician and/or nutritionist.
Healing Bone Broth Recipe
I suggest using the bones from organically raised animals to ensure you are not getting pesticides and other chemicals.
Bones from 1 or 2 organic chickens or 4-5 small beef bones with knuckles
8-10 cups clean filtered water
2 large garlic cloves, peeled and smashed with the back of the knife
1 tsp Himalayan or Sea salt
2 tablespoons apple cider vinegar or lemon juice
Carrots
Celery
2 dried bay leaves
Place the bones in a slow cooker. Add water, so that the bones are covered. Add the rest of the ingredients to a slow cooker, cover with the lid loosely and cook on low for 24 and up to 30 hours. Discard the bones and the veggies, pour the broth through the cheese cloth or fine sieve. Once the broth is cooled, remove the settled fat from the top. Broth can be stored in the refrigerator for 5 days or in a freezer for 1 month. Enjoy on its own or in soups.
Note: Feel free to use any combination of veggies and spices. Veggie scraps (stems from kale, cabbage, etc.) can be of good use for this broth.
Happy bone broth making!