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Keep That Spring in Your Step!
Top Tips for Bone & Joint Health

Chronic aches and stiffness can make even your favorite activities less enjoyable. Learn how to manage your symptoms and move freely.


Protect your joints and relieve osteoarthritis aches and pains. According to research or other evidence, the following self-care steps may be helpful:

  • Use topical ointment: Treat discomfort with an ointment or cream containing 0.025 to 0.075% capsaicin four times a day over painful joints; make sure not to let capsaicin come in contact with the eyes
  • Help prevent joint damage with GS and CS: Take 1,500 mg a day of glucosamine sulfate, 800 to 1,200 mg a day of chondroitin sulfate, or a combination of both supplements, for pain and to protect joints
  • Get moving: Start a gentle program of walking and strengthening exercise to reduce pain and improve joint function


Stand tall against osteoporosis. No matter what your age, its never too late to stop bone loss now for better posture and fewer fractures down the road. According to research or other evidence, the following self-care steps may be helpful:

  • Pump it up: Make weight-bearing exercise a regular habit to increase bone density and prevent osteoporosis
  • Cut the caffeine: Avoid excessive calcium loss in the urine by switching to healthier beverages
  • Aim for lifelong calcium and vitamin D nutrition: An extra 800 mg of calcium and 400 to 800 IU of vitamin D a day can help protect the bones
  • Get your soy: Make tofu, soy milk, soy protein, and other sources of beneficial isoflavones a regular part of your diet
  • Watch the salt: Avoid excessive salt intake and high-salt processed and restaurant foods that may contribute to calcium and bone loss

Rheumatoid Arthritis

Is there relief for rheumatoid arthritis? RA is a chronic inflammatory disease in which the immune system attacks the joints and other body parts. According to research or other evidence, the following self-care steps may be helpful:

  • Choose good oils: Animal fats may contribute to inflammation, but olive oil may make you feel better
  • Try fish oil: 3,000 mg of omega-3 fatty acids a day helps many people reduce pain
  • Check for food allergies or sensitivities: Your doctor can help you figure out if certain foods are making your arthritis worse

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