What foods lubricate your joints?

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

rejuvinix.com - Joint Lubrication: 101 - Rejuvinix

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You may know that joints need lubrication for optimal function, but how familiar are you with the entire process? Cartilage, synovium, and synovial fluid all work together to cushion the joints and prevent the bones from rubbing together. With age and excess weight, the cartilage wears down, and the body becomes more reliant on lubrication as a protective barrier for the bones. Synovial fluid is the essential lubricant that cushions the joints so that the bones do not rub together.

Why is Joint Lubrication Important?

Proper joint lubrication will decrease pain, reduce joint destruction, and make it more comfortable to move around. Without joint lubrication, the bones would rub together. Not only is this painful, but bones rubbing together create a high amount of friction, which can also destroy the surrounding tissues and make it difficult to move. Joint lubrication decreases the friction between cartilage and allows for natural and painless joint movement.

Let’s look at an example…

Think about a door hinge that is rusted over. An extremely high amount of friction makes it difficult to open the door. High amounts of friction place excess stress on the hinge, making it grind against itself. When you oil the hinges, it acts as a lubricant and decreases friction. With the lubricant, the door can open much easier. In this scenario, the joint is the rusted door hinge, and synovial fluid is the oil. Without synovial fluid, joint movement is difficult and painful. The bones rub together, and the friction destroys the joints. With proper lubrication, moving the joints becomes comfortable and easier. Joint lubrication is essential for protecting the bones and keeping the joints healthy.

How Do You Keep Your Joints Lubricated?

Now that you know how important joint lubrication is, it is also helpful to understand how to keep your joints properly lubricated.

4 ways to keep joints lubricated

1. Exercise can provide significant relief because it increases water in your synovial fluid and sends lubrication to the joints. The synovial fluid is also spread evenly during exercise because joint movement pushes the fluid around to reach places in the joints that it may not normally reach. 2. Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication. 3. Drinking water can also assist in joint lubrication as it increases the volume of synovial fluid and allows the fluid to surround the joint evenly. Make sure you are drinking the right amount of water for your body and lifestyle. Use this free online tool to get a good idea of how much water you should drink. 4. Supplements for joint lubrication can be quite effective. These include glucosamine, chondroitin, fish oil, turmeric, and S-adenosyl-L-methionine. Always speak with a doctor before taking a new supplement as they may interact with other medications or cause adverse side effects.

Joint lubrication at Rejuvinix

If you are experiencing joint pain, then exercising, eating healthy fats, drinking more water, and taking supplements may help keep your joints lubricated. However, Rejuvinix specializes in nonsurgical joint therapies that can keep your joints healthy and pain-free. We offer regenerative cell therapy and Platelet-Rich Plasma (PRP) therapy among several other treatment options. Request an appointment online today to learn more and get started.

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This story is part of the 2018 Feel Good Food Plan, our two-week mind-body-belly plan for starting the year off right. Oatmeal is one of the great "healthy" breakfasts for good reason: It's cheap, quick, and full of the nutrients you need to start the day off right. Unfortunately, oatmeal can also be super underwhelming. Nobody wants to eat the same thing every day, especially when it's a bowl of sorta-gluey beige mush. Luckily, it doesn't have to be that way. With the right choice in cooking liquid, plenty of toppings, and a bit of technique, oatmeal can be straight-up dreamy. Here are some of the BA staff's favorite ways to make oatmeal live up to its fullest, most delicious, potential. Soak your oats—even if it’s just on your way to work. Soaked oats cook faster and won’t boil over in the microwave as quickly. Use an unexpected, savory cooking liquid like chicken stock, vegan broth or dashi for a warming, umami-packed breakfast. Drizzle some of your morning chai into the oats (or use a premixed concentrate like Dona Chai) for nuanced, aromatic oats. Or, replace your usual cooking liquid with herbal tea for a perfumed flavor. Add other grains like millet, amaranth, and buckwheat for textural interest.

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