When you were in your 20s or 30s, you probably didn’t give joint health much thought. But as you’ve gotten older, you might’ve started feeling a little stiff when you wake up in the morning — or noticed that some activities aren’t as easy as they used to be. (We’re looking at you, ridiculously tall flight of stairs.)
But we’ve got good news — there are steps you can take to improve your joint comfort, and they’re actually pretty easy to implement. That’s why we spoke with Cory Davidson, manager of Medical Affairs at Osteo Bi-Flex, to figure out how to stay on the go without letting joint discomfort slow your roll (literally).
How do women’s joint health needs differ from men’s?
As with most areas of life, women’s needs differ slightly from men’s. According to Davidson, that has to do with how we’re built: “In general, women have wider pelvises and hips. But there are other, subtler anatomical differences, like the angle of the thigh bones, that put stress on different parts of the knee joint.” Hormones also play a role: As women age and estrogen levels drop during menopause, cartilage can become affected, leaving joints more prone to bouts of inflammation. That’s why women may experience more joint discomfort than men, particularly in their knees.
Age impacts joint health… but it’s not the only factor
We know one of the main culprits of joint discomfort for women is an age-related drop in hormone levels, but lifestyle differences like sleep and stress may play a role as well. Davidson explains: “There’s some research that shows people who have poor sleep at times have a lower pain threshold. So if you compare one person who consistently sleeps very well and another who sleeps poorly, and you expose them to the same pain stimulus, the second person may report feeling more pain. There’s evidence of this same phenomenon when it comes to stress — these factors can cause physiological changes in your body. High stress levels may lead to non-disease related inflammation which can have a negative effect on your joints, and it can also increase your perception of joint pain.”
Even in the youngest at heart, all of our bodies inevitably weaken as we age, which impacts cell reproduction and immune system function. “The cells in our joints are called chondrocytes, and as we age, some of them become senescent, meaning that although they’ve stopped dividing, they don’t die off as they should, putting them in a kind of zombie state,” says Davidson. While the idea that your joints might be littered with zombie cells probably isn’t the best news you’ve heard all day, there are some ways to help manage their inflammatory effect and help maintain joint strength.
Keep your joints strong
Managing stress levels and getting quality sleep are a good place to start, but that’s sometimes easier said than done. But one factor that is within your control is how often you exercise. “Starting around your 40s, most people lose between two and three percent of muscle mass per year,” explains Davidson, “So you’ve got to do your best to fight that, because as muscle mass decreases, bone and joint health worsens as well.” The best way to combat this loss is by incorporating weight-bearing exercises about three times a week into your routine. While ideally you’d be doing exercises that focus on specific muscle groups, this directive doesn’t mean that you’ve got to start pumping iron at the hardcore bodybuilding gym: “Something as simple as walking or jogging can be very impactful in offsetting bone mass loss,” Davidson says.
The role of nutrition
While heart health gets a lot of the credit when we talk about the importance of diet and aging, what you eat can also have a significant impact on your joints. And while we all know that calcium and vitamin D are the building blocks for strong bones, your joint needs are a bit more nuanced. “In addition to vitamin D and calcium, vitamin C and zinc are also necessary for cartilage and bone synthesis,” Davidson explains. He adds that you shouldn’t underestimate the importance of antioxidants: “They help fight oxidative stress, which can lead to cellular damage caused by an imbalance between the production of reactive oxygen species — also known as free radicals — and the body’s ability to detoxify them.*”
More specifically, what should you be eating? Dairy products and leafy greens are great sources of calcium, while fatty fish like salmon and tuna are inherent sources of vitamin D. Citrus fruits are a fantastic source of vitamin C, and poultry, legumes, nuts, and seeds are easy places to get your zinc. For antioxidants, look for vibrant colored fruits and veggies like blueberries, raspberries, strawberries, spinach, carrots, and red peppers.
Consider a supplement
When shopping for a joint-health supplement, glucosamine is an ingredient that should be at the top of your list. Found in most Osteo Bi-Flex joint care supplements, this naturally occurring compound decreases in the body with age, but is critical in supporting healthy cartilage to cushion joints and allow them to move easily. Davidson points to other ingredients in Osteo Bi-Flex supplements that are specifically formulated for joint health: “The majority of our products contain 5-Loxin Advanced, a specialized extract of an herb called boswellia, which has been shown to support a healthy inflammatory response to daily activities and exercise and help with occasional joint stiffness and mobility.” Other Osteo Bi-Flex products have ingredients to meet specific needs, such as higher levels of Vitamin D and added turmeric for antioxidant benefits; its newest supplement contains plant-based Omega-3, to support healthy blood circulation and heart health.
But, warns Davidson, you can’t just take a supplement and assume it’ll cancel out bad eating habits. (Yes, we’re going to tell you to eat your vegetables.) “Supplements, as their name implies, are designed to supplement,” he says. “They’re not intended to replace healthy foods like fruits and veggies in your diet, but they can give you some extra support to help fill nutritional gaps.” He also notes that consistency is key, so whichever supplement you choose, make sure to take it as suggested and don’t skip doses.
How long does it take to notice a supplement is working?
It all depends on where you’re starting from, and which supplement you’re using. “Some supplements such as glucosamine will show benefits in between three months and six months,” explains Davidson. But, he adds, “In a clinical study using 5-Loxin Advanced®, the ingredient found in various Osteo Bi-Flex supplements, some participants noticed improvements in their joint comfort in as early as one week. And that initial benefit can increase over time: Even for those who felt a difference after a week, with continued use over three months, they continued to see improvement in their joint health and joint comfort.” Davidson says this improvement in joint comfort coupled with the use of high-quality ingredients could be why Osteo Bi-Flex has been the number-one pharmacist-recommended joint health brand for 19 consecutive years.
While there’s no time machine that can give you back the joint cartilage you had as a teen (yet), there are ways to keep your joints healthy. That means you can keep doing the activities you love — or at the very least, approach that intimidating staircase without having to give yourself a pep talk. By eating right, exercising, and considering a supplement like Osteo Bi-Flex, you can make sure that your joints stay comfortable in your golden years.*
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
