Look after your joints

Most of us have experienced aching joints at some point, and whether you're one of more than 10 million in the UK said to suffer from arthritis, or you simply want to prevent problems in the future, experts say there are steps you can take.

‘While it's easy to forget about our joints, we should be treating them with the same care we show our teeth,' says Dr Gordon Cameron, specialist in joint, muscle and back pain. ‘Like flossing and brushing, small changes to the way we care for our joints can easily become daily health-boosting habits. As well as preventing future pain, it's possible to reverse the damage that's already been done.'

Drop some pounds

You know that wonderful feeling of relief when you put down a heavy bag? When you're overweight, your joints feel as if they're constantly carrying heavy bags that they never get to put down. ‘Your knees and hips have to cope with up to ten times your body weight every time you take a footstep,' explains Dr Cameron. ‘The good news is that any weight loss can make a huge difference,' he says. ‘Losing half a stone will relieve your lower joints of 5st of pressure - that's a big difference.'

Choose the right shoes

Studies have shown that a 3in heel multiplies the stresses around foot and ankle joints by about seven times compared to a 1in heel. And it's not only the feet and ankles that suffer. There is a clear link between regularly wearing high heels and knee arthritis, hip arthritis and lower back pain.

If you can't give up your heels, try to limit the time you wear them. Evidence shows that shoes with high levels of cushioning in the sole will help those who already have arthritis, while shoes designed to mimic the experience of barefoot walking have been shown to reduce pain and stiffness, and also prevent the cartilage damage that leads to arthritis in the first place.

Walking - along with yoga, Pilates and tai chi - is a great form of exercise for the joints. ‘Barefoot walking is best, because the foot is able to spread the load in the way nature intended,' says Dr Cameron. ‘Certain shoes change the pressure in ways that may not suit your weight or walking pattern. Invest in some supportive and cushioned shoes.' Try MBTs, whose specially designed soles are supposed to improve muscle function and minimise the loading stress (from £150 at mbtt.com).‘If you run or jog, get your feet assessed by an expert or a podiatrist,' advises Dr Cameron.

Eat well

‘Make sure you get your five a day of fruit and veg, as these will help the bones in general, as well as the joints,' says Dr Cameron. ‘Berries (blueberries, raspberries, strawberries and blackcurrants) are a particularly good source of vitamin C, which acts as an antioxidant, mopping up destructive molecules known as free radicals,' says registered nutritionist Ani Kowal (anikowal.com).

‘These destructive molecules appear to play a role in joint conditions such as rheumatoid arthritis and osteoarthritis. Flavonoids also act as antioxidants and may help reduce inflammation, too.' Ani also recommends kiwi fruit, guava, broccoli, Brussels sprouts, peppers and chilli peppers. ‘There is some indication that a diet rich in long-chain omega-3 fatty acids (found in oily fish such as salmon, trout, mackerel and sardines) is protective against the development of arthritis,' says Ani. ‘Vitamin D has also been highly researched over the past three years. Most individuals in the UK simply don't get enough of this vital vitamin, and low levels have been linked to a variety of problems, including joint conditions.'

While sunshine is the best source of vitamin D, it can be hard to get the 20 minutes a day needed. ‘It's also incredibly difficult to get enough vitamin D from food, so supplements might be necessary,' explains Ani. Look for a D3 supplement up to 2000iu a day, such as Nature's Plus Liquid Sunshine (£13.65 from health-food shops and at nutricentre.com), which provides 5000iu in every spoonful. Check with your GP before starting any supplement regiment.

Which supplement?

‘Joint pain can be more of a problem in winter as cooler temperatures mean our bodies tend to circulate more slowly, pushing less blood to the peripheral areas,' says Dr Cameron. ‘We need blood flow to nourish our joints, so we become stiffer when we're cold, and this can lead to increased joint pain. It's important to take better care of our joints in cold weather, and products like Regenovex (from £21.99, available at Boots) can help. The active ingredients work together to reduce inflammation. Some research also suggests that Regenovex can help to nourish the cartilage.' Or try new Seven Seas glucosamine supplement JointCare Opti-Release (£11.99 for 30 tablets, from Boots), which releases glucosamine throughout the day.

Find out your joint age and get advice on how to look after your joints, by using the Seven Seas’ Joint Age Calculator atjointagecalculator.co.uk.

Be good to your joints

Try these quick fixes to give your joints the right kind of break...

If your job involves sitting around for long periods, Dr Cameron says a break to walk around every hour is fine, but every 30 minutes is ideal. If you stand a lot, make sure you sit down regularly. ‘Frequent posture changes help our joints to cope better with loading. Sustained joint pressure on any one area of the joint cartilage causes that part of cartilage to become short of blood,' he says.

‘If you take part in sports, especially those involving landing from a height, repetitive weight bearing, distance walking or marathons, try protective padding or strappings,' says Dr Cameron.