During the holiday season, it is common to consume higher amounts of fatty foods and beverages. This increase in consumption may put additional strain on the joints.
There are various types of joint pain, and the most common types are related to osteoarthritis, rheumatoid arthritis, and gout.
The treatment for joint pain may vary depending on the cause of the pain and could include a combination of nutrients, medication, physical therapy, or surgery.
There are some nutrients, according to experts and studies, which can help improve joint health.
Claire Coney, a nutritionist at Well Actually says that vitamin D is the most important supplement to take throughout the cold season. While there are several nutrients for aches and pains that you may seek to take, she said that Vitamin D is probably the most crucial in the weeks leading up to Christmas.
“With 90% of our Vitamin D produced from the sun, just 10 to 15 minutes exposure in the glorious summer sun is enough to keep your Vitamin D levels topped up. In contrast, in winter, it is virtually impossible.
“With a huge reduction to the suns power and less exposed skin as we cover up, supplements are the only reliable Vitamin D source and critical to take at this time of year.
“Plus, it can help support the immune system and your mood.”
While vitamin D is beneficial for joint health, it is not the only nutrient that can help improve joint health. There are other nutrients that can also be beneficial for maintaining healthy joints.
“Natural supplements,” she added, “can complement these treatments by helping to slow down progression and reduce pain, with the most researched of these being curcumin, omega 3 fatty acids, Glucosamine & Chondroitin and Vitamin D.”
She went on to say that the study shows that those with lower levels of vitamin D are more likely to have joint discomfort.
Vitamin D is necessary for proper calcium absorption and bone regeneration. When taken in combination with vitamin K2, it can help to regulate where calcium is distributed in the body, according to her.
Claire suggests taking vitamin D and vitamin C to improve joint health, noting, “Vitamin C has been shown to help protect against inflammatory joint problems such Rheumatoid Arthritis.
“It helps maintain collagen and connective tissue, for those with early onset symptoms of Osteoarthritis. If taking a Vitamin C then it is advisable to look for a high absorption liquid Liposomal form due to its efficacy, as opposed to tablet forms with a lower absorption rate.”
In addition to maintaining a balanced diet, there are other strategies that can help reduce joint pain during the holiday season. One of these is to keep the joints warm and avoid exposing them to cold temperatures.
During the colder months and the busy holiday season, it is common for people to become less active. To prevent stiffness and loss of mobility, it is important to keep the muscles and joints warm and flexible.
She recommends “doing some simple daily stretches or head outside for a brisk walk. Carrying extra weight can increase joint pain issues, so it is important to continue to maintain a balanced diet of fruit, vegetables, fibre, and protein, even during the festive season.
“Stress is another factor which can exacerbate joint problems as it releases chemicals that can trigger inflammation and tightening of the muscles. Try to avoid stressful situations, treat yourself to a massage, find a good book to read and keep to your bedtime routine so you get properly rested,” she told Express.co.uk.
So, there are a lot of things individuals may do ahead of time to lower their chances of experiencing joint discomfort on Christmas.
While vitamin D and other supplement pills might help, it’s always preferable to increase your vitamin D and other nutrient intakes via diet first.
Oily fish, red meat, liver, egg yolks, and fortified meals are a few examples of foods rich in vitamin D.
Talk to your doctor if you want to learn more about how to get the most out of the food you eat.
Image Credit: Getty