The benefits of MOVE on Joint and bone health

Staying active and mobile all the way through to later life is something that most of us desire. Therefore it’s important to look after joint and bone health as early as possible.  Making sure we are keeping them strong and healthy as we age. We developed Move as a safeguard for your bones and joints, which will help keep them strong, mobile and flexible. Keeping your bones and joints healthy will reduce your risk of injury. It will also allow you to stay active and do the things that you love for longer. 

To help you understand bone and joint health a little more, we’ve created this overview and included details on how to keep bones and joints healthy. Keep reading to learn how supplements can help and why joints they may become painful and stiff as we age.

How to keep your bones and joints healthy

Having a diet full of fruit and vegetables is an important way to ensure your bones, joints and overall health stays in tip-top condition. Vegetables are a top source of Vitamin C, which stimulates the bone forming cells in your body, and also functions as an antioxidant that may protect your bone cells from damage. 

Additional vitamins that aid bone and joint health are Vitamin D and Vitamin K. We have featured both of them in our Move supplements. 

You should also opt for foods rich in Omega 3 or take fish oil supplements, plus aim to ensure you are getting enough protein in your diet. Adding turmeric to your food or taking A supplement can help reduce the painful symptoms of osteoarthritis.  Turmeric’s active ingredient curcumin has anti-inflammatory properties. Move powder contains turmeric in order to ensure you get enough in your diet to make a lasting impact. 

Collagen supplements are often recommended to help support bone and joint health, and our Move range contains hydrolysed collagen and UC-II collagen. Collagen makes up the articular cartilage that’s found at the end of the bones at the joints and provides a smooth surface for them to slide past each other. Research shows that UC-II can help relieve joint pain and is used to help those suffering from osteoarthritis. 

To help develop bone strength it is advised that you weight train around two times a week.  Weight bearing or high impact exercise helps promote the formation of new bone and can help prevent bone loss in older adults. 

Supplements and their benefits

As you can see, supplementing with Vitamin D, K, plus naturally occurring substances like collagen, and the spice turmeric is a great way of ensuring you’re always looking after your bone and joint health. 

Due to our fast-paced lives and time constraints, ensuring you get the right nutrients and vitamins in your diet is a challenge. Supplements are a highly convenient way of boosting your intake of nutrients, giving your body the best chance to age with mobility, strength and flexibility. 

Why joints and bones become stiff or weak as we age

As we age, the lubricant that keeps your joints healthy decreases and your cartilage thins. Often, the discs in your spine lose fluid and become thinner, compressing your spine and causing back pain. 

Further, using the ligaments and muscles fewer results in a loss of flexibility. Therefore ensuring you keep moving as you age is integral to maintaining good joint and bone health. You may have heard ‘move it or lose it’ , and this is pretty accurate when it comes to your muscles. It’s also pretty accurate in regards to your ligaments and joints too. Staying active as we age maintains our health in a range of ways. If we make sure to keep moving and putting our muscles under load we can fend off muscle wastage.

At PhD, we understand that you want to be at your very best every day. To help you achieve this, we have created PhD life, a range of premium, expertly formulated health optimisation products. From our high in protein, low sugar, plant-based Complete meal solution, to Mind, made to support optimal mental performance, we’ve created a new range to optimise you for life. Check out the entire PhD Life Range here.

Make sure to let us know how you get on with your training program and tag us in your workouts on Instagram, Facebook, and Twitter – @phdnutrition.

Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.