How to improve joint health: 8 ways to keep your joints strong
Learn why joint health is so essential and what you can do to keep your joints healthy.
Medically Reviewed by: Dr. Caley Scott, ND
Joints are the connections that support strength and flexibility throughout your body’s hundreds of bones. From sitting and standing to working and playing, your joints are always under pressure, so it’s important to care for them regardless of age or activity level.
But while joint health is a key to health, many of us overlook this aspect of our well-being. Over years of wear and tear or with the occasional injury, joint discomfort can interfere with our ability to do what we love.
The good news is that you have more control over your joint health than you might think. In this article, we’re covering the basics of joint health and offering some strategies you can start incorporating right now!
Why is joint health important?
Joint health is one of the many aspects of wellness that we take for granted—until we start to notice tension and discomfort. Healthy joints allow us to navigate life on our own terms, whether it’s performing everyday tasks around the house, taking on new professional or creative projects, or pursuing fitness goals like strength training or weight loss.
Our joints are the unsung heroes of the human body, providing movement and mobility in everything we do. Healthy joints also provide the flexibility and range of motion to move about comfortably while also ensuring stability, balance, and proper posture. Yes, even when seated at a desk or talking on the phone, your joints are doing their part to keep you strong, stable, and aligned.
Because joint health is so often overlooked, it’s easy to forget about these crucial structures and end up with various forms of tension or discomfort. So, what can you start doing today to support your joint health? Here’s a closer look.
What strategies can help support joint health?
While some aspects of health are beyond our control, joint health is something you can support with proven techniques and practical daily habits. Let’s walk through the top eight strategies to support joint health and continue doing what you love for years to come.
1. Staying active
One of the best ways to get ahead of joint issues is to commit to daily physical activity, whether through direct physical therapy or a regular exercise routine. Blood flow, circulation, and muscle conditioning are all part of a healthy lifestyle, and you don’t need to train like a pro athlete to reap these benefits.
Start by incorporating low-impact exercises like walking, bicycling, or swimming, avoiding high-intensity bursts of activity at the beginning. These simple movements will elevate your heart rate, release some feel-good endorphins, and keep the blood and lymph flowing. This ensures proper nutrient uptake and removes waste materials from the body.
Consistency is everything with physical activity. Aim to get at least 30 minutes per day in addition to any targeted therapeutic routines like warm-ups and flexibility exercises. Exercise can also help you maintain a healthy weight, which is equally important for weight-bearing joint health and comfort.
2. A nutrient-rich diet
The role of a healthy diet can’t be underestimated in reducing joint problems and promoting overall wellness. If you can—cook your own meals, prioritize lean meats like fish, poultry, or veggie protein sources like tofu. Fatty fish, like salmon, contain key omega-3 fatty acids, which work to support joint health thanks to their soothing properties.
Meanwhile, keep a healthy range of fruits and veggies on hand to snack here and there. That sweet tooth or crunch craving can be satisfied with natural foods that don’t come in a plastic wrapper!
You may also consider adding low-fat dairy products, such as cottage cheese or yogurt, which contain calcium, vitamin D, glucosamine, and other minerals for strong bones.
Keep in mind that certain foods might cause joint discomfort while others provide relief. Learning more about your body and how it responds to foods is a key part of the journey.
3. Strength building
With your daily exercise routine in place, don’t hesitate to incorporate some strengthening exercises to target specific joints and build muscle. Remember that underusing joints can be equally harmful as overuse, so try to find a sustainable balance and don’t neglect muscle strength as a long-term asset for joints.
Put together a balanced routine, including implements like resistance bands, grip trainers, or light free weights and modified body-weight exercises. Building strong muscles will go a long way, especially when paired with diet, hot-cold therapy, and other proven tactics.
4. Getting adequate rest
Every part of the body needs rest to work as it should, including joints. If you’re consistently falling short of sleep, it might be time to rethink your sleep hygiene or incorporate a supplement like our full spectrum rest gummies.
By achieving better rest at night, you’ll give your body time to recover from exercise, reduce swelling, and wake up feeling refreshed so you can stay on track with your routines.
5. Supporting your immune system
Research suggests a close link between the immune system and how joints respond to stress and other stimuli. By looking after your immune function and prioritizing overall health, you can give your joints the extra degree of support they need to stay strong, flexible, and functional.
Immune health is not a simple equation, of course, and many factors are out of our hands. However, you can get on the right track by using a full spectrum immune+ tincture that supports your wellness with cannabinoids and natural ingredients like cinnamon, clove, citrus, and vitamins.
6. Speaking to a healthcare professional
You may be making good progress with exercise, diet, rest, and other factors, but if joint discomfort persists—there might be a reason to speak with your healthcare professional. These experts will offer an objective look at your joint health and look for health conditions that you may not have considered.
They may also recommend a physical therapist under professional supervision or offer alternative treatments like massage or acupuncture.
Although a healthcare professional can’t make you stick to good daily habits like diet and exercise, they can certainly provide some extra insight and support to make your journey more comfortable and manageable.
7. Managing tension
Tension isn’t just a physical phenomenon you experience in your joints and muscles. There’s also a psychological aspect to it that you don’t want to neglect in your wellness strategy. Learn ways to manage tension with relaxation techniques, stress reduction, spending time outdoors, and doing activities that take your mind away from the discomfort.
The road to joint health can be a long one, and results take time. Healthy tension and less stress will be invaluable assets to get you on track and navigate the path ahead.
8. Adding CBD to your wellness routine
A well-rounded joint health routine comes together when you incorporate CBD into your lifestyle. Cannabidiol (CBD) is a naturally-occurring compound from the cannabis plant that can help soothe muscles and joints while easing discomfort and contributing to a healthy immune system.
There’s a lot to love about CBD, and Sunmed offers a full range of supportive products to help you make the most of this natural wonder.* Research is key to finding the right amounts and product types, but we’re here to guide you and support your joint health journey at any stage.
How can CBD contribute to joint health?
CBD is often recommended for joint health support, in addition to supporting general wellness goals. Let’s see how CBD works in the complex equation of joint health and offer some tips to make the most of this compound.
How does CBD work?
CBD works by interacting with CB1 and CB2 receptors of the endocannabinoid system (ECS). The ECS is vast and complex, with receptors and transmitters located throughout the body and brain.*
Many of these unique cells are found in and around joints, tendons, ligaments, and other supporting structures. By supporting balance in your ECS with CBD and other cannabinoids, you can keep these receptors activated and healthy for additional support and soothing effects.*
From exercise and sleep to immunity and targeted discomfort reduction, the right CBD routine can be an invaluable addition to your joint health regimen. No matter where you stand with joint health or overall wellness, there is a CBD plan to help reach your goals.
What types of CBD can you use for joint support?
There is no single delivery method or CBD supplement that supports joint health better than the rest. Instead, CBD products are highly varied and formulated for specific use cases and needs.
This is why Sunmed emphasizes a personalized approach to the CBD lifestyle, and why we focus so much on the education side of CBD for our customers.*
With that in mind, we suggest looking at different types of CBD to support your joint health strategy, starting with topical creams and lotions. These products offer direct and targeted soothing support to an affected area, along with other cooling ingredients that ease discomfort.
Alternatively, you can add ingestible CBD to your daily routine to get more general and sustained benefits by supporting a wider range of ECS receptors. This is the essence of a full spectrum tincture or gummies, which can be taken quickly and discretely with a longer timeframe of effects.
The best way to use CBD for joint health is to identify your unique needs, test out various products, and track your results to find the sweet spot of soothing effects! There are so many ways to take CBD and support other goals like energy, focus, relaxation, or sleep, so check out the full array of Sunmed products to create your ideal protocol.*
The bottom line
From diet and exercise to targeted physical therapy and other proven methods, there are countless ways to level up your joint health, starting now. You’ll be amazed at how much progress you can make with the right approach, applied consistency, and some additional support from CBD products like creams, tinctures, and gummies.*
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease."
Sources:
16 Joint-Protection Tips | Arthritis Foundation
Mayo Clinic expert offers tips on how to keep joints healthy as you age | Mayo Clinic