Health Vitamins & Supplements Products | Dr. Julian Whitaker
FACT SHEET
4 Secrets for Supporting Healthy Joints Naturally BY J U L I A N WH ITA KE R, M D
Evaluate Your Lifestyle
Optimize Your Diet
One of the first lifestyle factors you should assess with regard to supporting healthy joints naturally is your activity level. Engaging in regular exercise— particularly targeted exercises—helps to increase flexibility and range of motion and strengthens the muscles that hold the joints in proper alignment. If you’re not sure about what exercises are best, enroll in a few sessions with a personal trainer or physical therapist to learn the basics.
Studies have shown that people who eat a vegetarian diet experience noticeable improvements in joint pain. Therefore, a diet for healthy joints should focus on vegetables, legumes, fruits, and whole grains, and include healthy fats from cold-water fish and extra-virgin olive oil. These foods contain an abundance of antioxidants and other vitamins, minerals, and phytonutrients that provide a multitude of benefits.
The next thing to consider is your weight. Losing weight can help alleviate joint pain, particularly in the knees. Every 10 pounds of extra weight loads an additional 30–60 pounds of force on your knees when you walk. I understand that weight loss can be a constant struggle, but the payoff is substantial. The most successful and sustainable solution for weight loss that I’ve ever come across is the mini-fast with exercise protocol. (Visit drwhitaker.com for more details.)
In addition, increase your intake of foods that have been shown to support joint health because of their high amounts of sulfur—a major building block of collagen, which is the connective tissue that makes up joint cartilage.
Lastly, make sure you have proper posture. This will help support all of your joints, but especially those in your back. Generally speaking, you should keep your head up, stomach pulled in, and neck, shoulders, and pelvis in a straight line. Beyond that, when you’re standing for long periods of time, rest one foot on a low stool to take some of the pressure off your lower back, and switch your “resting” foot every 10 minutes or so. When sitting, use a straight-back chair that allows you to keep your knees slightly higher than your hips.
Say yes to these sulfur-rich foods: Egg yolks
Say no to these problematic foods: Alcohol Sugar The nightshade family, which contains red and green peppers, eggplants, tomatoes, and potatoes Drinking plenty of water is also important for cushioning cartilage and lubricating your joints. Aim for at least eight, 8-ounce glasses of water per day.
Nourish Your Joints With Vitamins and Minerals Making sure your body has the nourishment it needs is a simple way to
Onions
ensure your joints remain healthy and
Garlic
strong. That’s one of the reasons eating a
Horseradish Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts If you are experiencing any joint discomfort, also add cherries to your diet. Cherries have been shown to reduce inflammation and oxidative stress, lower levels of uric acid, and improve joint pain. On the other hand, there are some foods that have been demonstrated to exacerbate joint pain and, therefore, are best avoided.
balanced diet is so important. However, you may not get all of the vitamins and minerals you need from food alone. That’s why I recommend taking a potent, high-quality daily multivitamin and mineral supplement for extra support. Two vitamins in particular are critical for promoting joint health. In a Boston University Medical Center study, researchers analyzed data from 640 participants and found that a moderate to high intake of vitamin C promoted joint health, specifically in the knees. Similar correlations were found with vitamin D.
4 Secrets for Supporting Healthy Joints Naturally I recommend 1,000–2,000 mg of vitamin C and 2,000–5,000 IU of vitamin D daily. Zinc, magnesium, and copper have also been shown to support healthy joints. Be sure your multivitamin provides 30 mg of zinc, 500 mg of magnesium, and 2 mg of copper, daily.
Consider Targeted Supplements for Extra Support Research suggests that targeted nutritional supplements help to promote joint health and alleviate joint discomfort—effectively and safely. For example, most people are familiar with the joint health benefits of glucosamine. But there are other targeted supplements you should consider adding to your regimen for extra support. Here are the top joint health supplements I recommend: Glucosamine (1,500 mg/day): Studies indicate that glucosamine supports healthy joint structures by helping to maintain normal joint space.
Meriva® (200 mg/day): This powerful, highly bioavailable turmeric extract helps promote a normal inflammatory response, thereby alleviating aches and pain. It also provides antioxidants, which support healthy joints. NEM® (500 mg/day): Natural eggshell membrane (NEM) supports healthy joint structures and cartilage and helps soothe joint discomfort. AprèsFlex® (100 mg/day): This enriched extract of Boswellia serrata relieves joint discomfort and helps improve physical function starting in five days. It also promotes joint mobility and flexibility.
Julian Whitaker, MD, is the founder and director of the Whitaker Wellness Institute in Newport Beach, California, and author of the widely read newsletter Health & Healing®.
Undenatured Type II Collagen or UC-II® (40 mg/day): This patented collagen from chicken sternum cartilage is clinically shown to be more effective than glucosamine and chondroitin at helping to reduce pain. It can also help alleviate joint discomfort during and after exercise and helps to promote joint function.
Get More Facts @ www.drwhitaker.com 7222D070615
Finally, when it comes to supporting joint health, we all have individual needs and what may be successful for one person may not work as well for another. I recommend experimenting with these supplements (and the other components discussed above) to find the regimen that works best for you.
|
1.888.349.0484 ©2015 Healthy Directions, All rights reserved.
4 Secrets for Supporting Healthy Joints Naturally BY J U L I A N WH ITA KE R, M D
Evaluate Your Lifestyle
Optimize Your Diet
One of the first lifestyle factors you should assess with regard to supporting healthy joints naturally is your activity level. Engaging in regular exercise— particularly targeted exercises—helps to increase flexibility and range of motion and strengthens the muscles that hold the joints in proper alignment. If you’re not sure about what exercises are best, enroll in a few sessions with a personal trainer or physical therapist to learn the basics.
Studies have shown that people who eat a vegetarian diet experience noticeable improvements in joint pain. Therefore, a diet for healthy joints should focus on vegetables, legumes, fruits, and whole grains, and include healthy fats from cold-water fish and extra-virgin olive oil. These foods contain an abundance of antioxidants and other vitamins, minerals, and phytonutrients that provide a multitude of benefits.
The next thing to consider is your weight. Losing weight can help alleviate joint pain, particularly in the knees. Every 10 pounds of extra weight loads an additional 30–60 pounds of force on your knees when you walk. I understand that weight loss can be a constant struggle, but the payoff is substantial. The most successful and sustainable solution for weight loss that I’ve ever come across is the mini-fast with exercise protocol. (Visit drwhitaker.com for more details.)
In addition, increase your intake of foods that have been shown to support joint health because of their high amounts of sulfur—a major building block of collagen, which is the connective tissue that makes up joint cartilage.
Lastly, make sure you have proper posture. This will help support all of your joints, but especially those in your back. Generally speaking, you should keep your head up, stomach pulled in, and neck, shoulders, and pelvis in a straight line. Beyond that, when you’re standing for long periods of time, rest one foot on a low stool to take some of the pressure off your lower back, and switch your “resting” foot every 10 minutes or so. When sitting, use a straight-back chair that allows you to keep your knees slightly higher than your hips.
Say yes to these sulfur-rich foods: Egg yolks
Say no to these problematic foods: Alcohol Sugar The nightshade family, which contains red and green peppers, eggplants, tomatoes, and potatoes Drinking plenty of water is also important for cushioning cartilage and lubricating your joints. Aim for at least eight, 8-ounce glasses of water per day.
Nourish Your Joints With Vitamins and Minerals Making sure your body has the nourishment it needs is a simple way to
Onions
ensure your joints remain healthy and
Garlic
strong. That’s one of the reasons eating a
Horseradish Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts If you are experiencing any joint discomfort, also add cherries to your diet. Cherries have been shown to reduce inflammation and oxidative stress, lower levels of uric acid, and improve joint pain. On the other hand, there are some foods that have been demonstrated to exacerbate joint pain and, therefore, are best avoided.
balanced diet is so important. However, you may not get all of the vitamins and minerals you need from food alone. That’s why I recommend taking a potent, high-quality daily multivitamin and mineral supplement for extra support. Two vitamins in particular are critical for promoting joint health. In a Boston University Medical Center study, researchers analyzed data from 640 participants and found that a moderate to high intake of vitamin C promoted joint health, specifically in the knees. Similar correlations were found with vitamin D.
4 Secrets for Supporting Healthy Joints Naturally I recommend 1,000–2,000 mg of vitamin C and 2,000–5,000 IU of vitamin D daily. Zinc, magnesium, and copper have also been shown to support healthy joints. Be sure your multivitamin provides 30 mg of zinc, 500 mg of magnesium, and 2 mg of copper, daily.
Consider Targeted Supplements for Extra Support Research suggests that targeted nutritional supplements help to promote joint health and alleviate joint discomfort—effectively and safely. For example, most people are familiar with the joint health benefits of glucosamine. But there are other targeted supplements you should consider adding to your regimen for extra support. Here are the top joint health supplements I recommend: Glucosamine (1,500 mg/day): Studies indicate that glucosamine supports healthy joint structures by helping to maintain normal joint space.
Meriva® (200 mg/day): This powerful, highly bioavailable turmeric extract helps promote a normal inflammatory response, thereby alleviating aches and pain. It also provides antioxidants, which support healthy joints. NEM® (500 mg/day): Natural eggshell membrane (NEM) supports healthy joint structures and cartilage and helps soothe joint discomfort. AprèsFlex® (100 mg/day): This enriched extract of Boswellia serrata relieves joint discomfort and helps improve physical function starting in five days. It also promotes joint mobility and flexibility.
Julian Whitaker, MD, is the founder and director of the Whitaker Wellness Institute in Newport Beach, California, and author of the widely read newsletter Health & Healing®.
Undenatured Type II Collagen or UC-II® (40 mg/day): This patented collagen from chicken sternum cartilage is clinically shown to be more effective than glucosamine and chondroitin at helping to reduce pain. It can also help alleviate joint discomfort during and after exercise and helps to promote joint function.
Get More Facts @ www.drwhitaker.com 7222D070615
Finally, when it comes to supporting joint health, we all have individual needs and what may be successful for one person may not work as well for another. I recommend experimenting with these supplements (and the other components discussed above) to find the regimen that works best for you.
|
1.888.349.0484 ©2015 Healthy Directions, All rights reserved.
