Title

Nourish Your Joints

(FN1489, Revised June 2023)
File
Publication File:
Summary

Most of us experience some joint stiffness during seasonal changes. However, degenerative diseases such as arthritis can inhibit daily activities.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist and Professor
Other Authors

Sherri Nordstrom Stastny, Ph.D., R.D., L.R.D., C.S.S.D., Assistant Professor Angie Jacobs, Dietetic Intern (former)

Availability
Availability:
Available in print from the NDSU Distribution Center.

Contact your county NDSU Extension office to request a printed copy.
NDSU staff can order copies online (login required).

Publication Sections

Table of Contents

Test Your Knowledge

1. How many Americans have osteoarthritis?

a. 2 million

b. 27 million

c. 1 billion

d. 5

2. Which joint disease is characterized by morning stiffness and heated, swollen joints?

a. Osteoarthritis

b. Rheumatoid arthritis

c. Lupus

d. Chronic hypertaeboitis

3. What is generally known as the “wear-and-tear” joint disease?

a. Osteoarthritis

b. Lupus

c. Hip dysplasia

d. Rheumatoid arthritis

4. True or false: Vitamin D deficiency may increase pain and make walking more difficult for osteoarthritis patients.

Answers: 1. B; 2. B; 3. A; 4. True: Recent studies show a connection between vitamin D and joint health. Maintaining adequate levels of vitamin D is important for many parts of the body, including the joints.

Stay Fit

Most of us experience some joint stiffness during seasonal changes. However, degenerative diseases such as arthritis can inhibit daily activities. Help keep your joints mobile with these tips:

Be good to your joints by staying faithful to a physical activity routine. Benefits of fitness routines include:

  • Weight loss
    • Less weight = less strain on your joints
  • Reduced risk of osteoarthritis
  • Improved flexibility
    • More flexibility = possible improvement in pain and performance and reduced disability

Did You Know?

Those who lose weight cut their risk of osteoarthritis in half.

Try These Joint-friendly Fitness Ideas

  • Water aerobics
  • Swimming
  • Dancing
  • Cross-country skiing
  • Biking
  • Pickleball

Exercise Tips

  • Begin new exercises slowly.
  • Keep joints warm.
  • Stretch and warm up.
  • Keep to low-impact exercises, not bouncing movements that stress joints.
  • Don’t do anything that causes more pain.

Other Alternative Treatments That May Help the Joints

  • Water therapy
  • Acupuncture

Stay Hydrated

Drinking plenty of water is important to prevent dehydration and for keeping joints lubricated. Often as we age, our thirst mechanism stops working as well, so drink water even when you might not feel very thirsty.

Eat Smart

Eating a balanced diet with plenty of fruit, vegetables, and food rich in omega-3 fatty acids also is important for joint health. Get 2 to 3 cups of fruits and 2 to 3 cups of vegetables each day to maintain adequate nutrition and provide your body with vital antioxidants.

Consider Some Extras

If your doctor has recommended adding a supplement, be careful to follow the instructions on the label. Common supplements taken to relieve joint pain include:

  • Glucosamine/Chondroitin
  • Omega-3/fish oil
  • Tart cherry
  • Turmeric
  • Hydrolyzed collagen

For More Information

For more information about nutrition, health and wellness, visit these websites:

NDSU Extension: https://www.ndsu.edu/agriculture/extension/extension-topics/food-and-nu…
Office of Dietary Supplements – National Institutes of Health: http://ods.od.nih.gov/
MyPlate: U.S. Department of Agriculture nutrition recommendations: www.ChooseMyPlate.gov
Arthritis Foundation: Resources to help those with arthritis: www.arthritis.org

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This work is/was supported by the USDA National Institute of Food and Agriculture