Restoring joint mobility: solutions and advice (2024)

To regain joint mobility, contribute to a healthier joint health and maintain physical fitness, there are three aspects to training and movement: endurance, strength and flexibility.

• Walking allows you to get back into motion gradually (endurance)
• Tightening muscles strengthens bones and tendons by lifting weights. Gardening, by moving a wheelbarrow, is an example (strength).
• Slow stretching keeps the body supple and mobile (flexibility).^{2, 17}

The key is to get active every day, in one way or another!

Key words to get you moving again:

• Do what you love
• Listen to your needs
• Leave room for inspiration
• Avoid guilt
• Persevere^{17, 18}

How can I get motivated to train?

• Engage in a physical activity that helps you improve and maintain your physical condition.
• Regular physical activity: two or three times a week?
• Modify your workout routine (one weekday/one weekend)
• Would joining a group help you to be more regular (yoga?)
• Set clear, measurable goals
• List the activities you enjoy doing on your own (running/walking, hiking, swimming, etc.)
• Are there any obstacles preventing you from following your training objectives?
• Do you feel the health benefits of exercise?^{17 ,18}

In a nutshell... Physical activity is a key factor in the prevention of degenerative diseases such as osteoporosis and osteoarthritis.²

Physical activity combined with a healthy diet is essential.

Diet and natural anti-inflammatories

The Mediterranean diet is a pyramid that acts directly on oxidative stress, commonly known as free radicals (cell damage caused by oxygen)..^{2, 4, 5}

At the base of the pyramid

• Good hydration (water, herbal teas, etc.) (minimum 1.5 liters / day)
• Plenty of varied fruit and vegetables, and whole grains (every day)
• Legumes, nuts, oilseeds, oils, herbs and spices (4 times / week)
• Fish, eggs (3 times / week)

The higher you go up the pyramid, the smaller the quantities (2 times / week, not mandatory)..^{4, 5}

• Dairy products
• Poultry, seafood
• Red meat and cold cuts

At this level of the pyramid, quantities are small and occasional, not compulsory..^{4, 5}

• Sweets (very few)
• Wine in moderation^{4, 5}

Sources of antioxidants

Vegetables: artichokes, turnips, broccoli, red cabbage, etc.

Fruits: blueberries, raspberries, apricots, apples, etc.

Beverages: green tea, black tea, pomegranate juice, etc.

Spices: turmeric, ginger, oregano, saffron.^{1, 2, 4, 5}

Omega-3s, essential fatty acids

Omega-3 helps reduce inflammation and joint pain by reducing the production of inflammatory markers such as pro-inflammatory cytokines and stimulating the synthesis of anti-inflammatory mediators..^{2, 4, 5, 12}

Fiber

• Regulates gastrointestinal function
• Lower cholesterol levels
• Blood sugar management

Soluble and insoluble fibers

• Soluble fibres (lowers cholesterol and blood glucose): psyllium, oat bran, legumes, etc.
• Insoluble fibers (to regulate intestinal function) : wheat bran, whole grains, cauliflower, kale, etc..^{11, 18}

Prebiotics... an essential addition

Prebiotics play an essential role in the proliferation and maintenance of probiotics in our digestive system.

Types of prebiotics include :

• inulin
• fruto-oligosaccharides
• galacto-oligosaccharides in breast milk

Prebiotics are found in the fibers of whole foods (fruits and vegetables, oilseeds), fermented foods, whole grains, legumes, artichokes, Jerusalem artichokes, dandelions, bitter chicory, garlic, leeks, onions, asparagus, etc..^{5, 13}

Probiotics

Foods rich in probiotics, which provide good bacteria for the intestine. 

Our intestine is populated by billions of good "bacteria" that protect us in many ways. These "friendly" bacteria prevent powerful microbes from gaining a foothold and form a protective barrier that keeps unwanted organisms out of our bloodstream. They complete the digestion of food, ensure good assimilation of nutrients and are vital for maintaining a strong immune system..^{5, 13}

• Yogurt and kefir
• Fermented soy (tamari, miso, tempeh, shoyu, etc.)
• Sourdough
• Sauerkraut
• Kombucha

Alkaline foods

When acid waste accumulates, the acid-base balance is disrupted and various health problems appear, including osteoporosis and osteoarthritis. We are then faced with persistent metabolic acidosis..^{2, 4, 5, 13, 20}

Alkaline foods limit acidity:

• Vegetables, sprouts and herbs are alkaline and rich in nutrients (minerals).
• Citrus fruits have an alkalinizing effect on the body.
• Berries are highly alkaline and rich in antioxidants
• Chia seeds, flax seeds and almonds are highly alkaline and rich in healthy fats and nutrients (minerals).

A diet rich in fruit and vegetables provides many alkaline nutrients, including minerals and vitamins in appreciable quantities.^{2, 4, 5, 13, 20}

The impact of dietary deficiencies on our health

• Causes sneaky, silent biological aging
• Reduced physical energy
• Cramps
• Decreased ability to concentrate
• Vulnerability to stress
• Sleep disorders
• Slow healing
• Back pain
• Slow hair growth or loss.⁹

What is joint inflammation?

Inflammation is a normal defense and protection reaction. It is the immune system's initial reaction to an injury or irritation caused by a foreign substance.

When the immune system is functioning optimally, inflammation is the reaction that starts the healing process. This is achieved through the release of inflammatory mediators such as histamine, prostaglandins, C-reactive protein and cytokines (such as interleukin-6 (IL-6), which orchestrates an inflammatory process in the body)..^{2, 3, 4, 5, 9, 12, 13}

Signs and symptoms of joint inflammation

Symptoms of joint pain vary from person to person, depending on the problem causing it. Inflammatory symptoms manifest themselves as stiffness, which limits movement, or swelling. Joint inflammation can be painful, hot and red. Pain and stiffness lead us to rest these joints, weakening the surrounding muscles. This can lead to loss of flexibility and reduced range of motion. Sometimes joint inflammation can lead to loss of function..^{2, 3, 4, 5, 9, 12, 13}

Five major symptoms of inflammation :

• Stiffness
• Swelling
• Pain
• Redness
• Loss of function

The origin of joint pain

Joint pain can be caused by (traumatic) injury, worn cartilage (osteoarthritis), inflammation (arthritis), autoimmune disease (antibodies that turn against the body), excess weight or even infection..^{2, 4, 5, 9, 12}

It's important to know the origin of joint pain, so as not to aggravate it.

Uncontrollable risk factors for inflammation

Advanced age, gender (more common in women), genetic predisposition and hormonal characteristics are all factors that increase the threat of troublesome and even disabling inflammatory joint symptoms..^{2, 4, 5, 9, 12}

Harmful factors in joint inflammation

• Sedentary lifestyle
• Chronic stress
• High coffee consumption
• Reduced digestive capacity
• Nutrient deficiencies
• Overweight/obesity
• Joint injuries
• Cigarette smoking (The consequences of smoking are significant, as it subjects all the body's cells to a bombardment of 500 million oxidizing molecules).^{2, 4, 5, 9, 12}

Joint mobility: natural supplements

Supplements are concentrated sources of plant nutrients, berries (antioxidants), vitamins and/or minerals, fatty acids (omega-3), and their main purpose is to provide more concentrated active ingredients and act on different body functions. It's wise to choose food supplements whose ingredients are of natural, organic origin. They should never be used as a substitute for daily nutrition.

It is important to respect the recommended dosage of the product used, and the recommended time for proper absorption..^{9, 21}

Natural Factors offers a number of options for relieving joint pain. Powerful natural remedies for joint pain.

OsteoMove Extra Strength Joint Care

Relieves joint pain associated with osteoarthritis:

• Helps protect against cartilage deterioration
• Helps restore flexibility and maintain joint integrity
• Helps bone maintenance and development
• Helps reduce pain and thus improve joint mobility

OsteoMove extra strength Joint care from Natural Factors is formulated with 100% natural ingredients specifically selected to help relieve joint discomfort..^{2, 9, 13, 14}

Glucosamine sulfate

Glucosamine sulfate is naturally present in the human body. It is an amino sugar synthesized by the body from glucose, useful for cartilage synthesis (proteoglycans). It helps build tendons, ligaments, cartilage and synovial fluid.

Glucosamine sulfate helps rebuild damaged cartilage. Studies have shown that long-term use of glucosamine can reduce joint pain, improve joint mobility and slow the progression of osteoarthritis..^{2, 9, 13}

Chondroitin sulfate

Chondroitin sulfate is often combined with glucosamine sulfate. Together, they have anti-inflammatory effects. Chondroitin sulfate is responsible for drawing water into cartilage, making it more flexible and spongy. In addition, chondroitin restricts the activity of enzymes that break down collagen in joints, reducing inflammation..^{2, 9, 13}

InflamReliefTM Complex

The InflamReliefTM complex is a an antioxidant blend of berries (grapes, pomegranates, strawberries, cranberries, blueberries, raspberries) that are part of the formula to calm the action of free radicals.

These fruits contain powerful phytochemicals, which are pigments called anthocyanidins, from the bioflavonoid family of antioxidants used to inhibit the production of pro-inflammatory prostaglandins and the action of free radicals.

Antioxidants are molecules with multiple electrons that can be easily released by donating electrons to free radicals, thus neutralizing their unstable effects and rendering them harmless..^{1, 2, 4, 5 ,13}

Boswellie extract

Boswellia is a resin-producing tree used to treat arthritis. Its action is to increase the blood supply to joint tissues, which reduces pain and swelling and aids amplitude of movement. This plant is largely anti-inflammatory..^{13, 14}

Hydrolyzed type II collagen

Type II collagen is a protein found in joints, which is key to their function. It helps reduce joint pain. ^{6, 12, 13}

Manganese

Manganese is necessary for bone mineralization and connective tissue synthesis. It helps in the synthesis of mucopolysaccharides (glucosamine) and cartilage. An antagonist to calcium, it is used to displace calcium when it tends to form deposits in the joint.. ^{2, 12, 13}

Boron

Boron contributes to bone metabolism. It reduces urinary calcium excretion by 44% and increases magnesium concentration, while reducing phosphorus levels. In short, it helps retain calcium in the bone.. ^{2, 12, 13}

CurcuminRich Joint optimization

CurcuminRich Joint Optimizer from Natural Factors is a natural formula combining white willow extract, devil's claw extract, curcumin, Boswellia extract and InflamReliefTM fruit blend.

Many highlights: 

• Helps soothe joint pain due to osteoarthritis
• Provides short-term relief from lower back pain and/or minor pain associated with over-exertion
• Provides antioxidant protection against free radical damage

White willow extract

White willow bark contains tannins, flavonoids including quercetin and rutin with anti-inflammatory properties, and salicylates (salicin). Willow is one of the most powerful painkillers for smooth muscles and the nervous system in general.. ^{2, 8, 12, 13, 15}

Devil's claw extract

The active ingredient in devil's claw is harpagoside, which has anti-inflammatory properties. It is also analgesic and anti-arthritic. Devil's claw can effectively reduce pain and stiffness caused by arthritis.. ^{2, 12, 13, 15, 16}

Turmeric extract

Turmeric is a powerful superfood with antioxidant properties, protecting against damage caused by free radicals. Turmeric's active ingredient, curcumin, has the ability to block the COX (cyclooxygenase) and LOX (lipooxygenase) pathways of inflammatory markers. This golden spice protects our cells from inflammation and attenuates the aging process.

To take full advantage of the benefits of turmeric, the company Natural Factors uses an exclusive manufacturing technology that increases its solubility and makes it bioavailable.. ^{1, 10, 13, 15, 16}

For anti-inflammatory joint health: Eat well, move more and live better!

References :

1. Béliveau Richard Ph.D., Foods against cancer,Trécarré Quebecor Media, 2005, 213 pages
2. Dionne Jean-Yves, S.O.S. Des os solides à tout âge, Ed. Wiley, 2007, 132 pages
3. Labelle Yvan n.d., Overcoming rheumatoid and inflammatory diseases Éditions Souffle de vie, 2003, 299 pages

4. Liesse Véronique, Lefief-Delcourt Alix, L'alimentation ''Spécial immunité''. Leduc Éditions, 2020, 297 pages

5. Magnien Jean-Marie, Silencing 100 diseases with the Seigna dietlet. Éditions Thierry Souccar, 2023, 363 pages

6. Schauch Dr. Marita, BSc, DN, Collagen Myths and Misconceptions 2014, 124 pages
7. Schneider Anne, Native medicinal plants Les éditions de l'Homme, 2020, 265 pages
8. Strand Ray D. M.D. What your doctor doesn't know about nutritional medicine could be fatal to you Éditions du trésor caché, 2004, 274 pages
9. Vastel Anne, Chagnon Sylvie, Traditional Chinese Medicine Plants Western Medicine Guy Trédaniel, 2020, 2022, 2023, 512 pages
10. Magazine, La Semaine Santé, Les intestins, April 2021
11. Magazine, La Semaine Santé, Arthritis and joint pain, March 2023
12. Guide Pratique Naturopathique, My osteo-articular profile
13. https://laboiteagrains.com/products/osteomove-extra-fort-soin-articulaire-natural-factors
14. https://laboiteagrains.com/products/curcuminrich-optimisation-articulaire-natural-factors
15. https://naturalfactors.com/products/curcuminrich-theracurmin-curcumin
16. https://www.laboratoire-lescuyer.com/blog/nos-conseils-sante/prendre-soin-de-mes-articulations-les-conseils-et-exercices
17. https://www.noovomoi.ca/vivre/activite-physique/article.10-trucs-pour-rester-motive-pendant-lentrainement.1.1388970.html
18. https://www.passeportsante.net/fr/Nutrition/PalmaresNutriments/Fiche.aspx?doc=fibres
19. https://apoticaria.com/fr-ca/blogs/actualite-des-produits-naturels/desequilibre-acido-basique-et-problemes-articulaires
20. https://laboratoires-phytoceutic.com/blogs/news/complements-alimentaires-definition-et-bienfaits
21. https://www.messegue.fr/c/expertise/bien-etre-et-sante-naturelle/douleurs-articulaires-optez-pour-des-solutions-naturelles-120.html