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Joints, bones & muscles

More ways to help you move better

women dancing in pink top
 

Joints, bones & muscles

More ways to help you move better

women dancing in pink top
man doing yoga in a field
Buy 1 get 1 half price

Buy one get one free on joint, bone and muscle support

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Supplement support

How does turmeric support joint health?

Turmeric is believed to have many  potential benefits, one of them being supporting joint health and flexibility. 

It has already been widely used for its  properties,[2] which means it may help support joints. But it’s important to note it’s not a medicine and shouldn’t be treated as one.

You can find turmeric in different formats, like capsules, powders and even tea. Black pepper aids the absorption of turmeric, which is why all Holland & Barrett supplements now contain it. 

 

Does magnesium support our muscles?

Known as a macro-mineral, magnesium supports our body. It can help you get the most out of your workout too by helping normal muscle function. The more you exercise, the more our body actually needs nutrients, including magnesium as your body burns up the energy released faster.[3]

A good way to bring magnesium into your diet is by adding spinach – try grabbing a frozen bag and adding to hot meals, nuts and wholemeal bread sandwiches. Magnesium itself is available in supplements and even as an added-to ‘water nutrient’, plus you can buy spinach in capsule form too.

 

Can glucosamine help with flexibility?

Glucosamine is a chemical found in the body that can help with providing additional cushioning to key building blocks of cartilage and joint tissue,[4] especially as we get older. As we age, we produce less glucosamine, which can lead to pain.[5]

Whether it can help improve flexibility specifically is still out for debate but it can help with joint pain.[6] And hopefully more comfortable movement will support better flexibility.

 

Why is calcium important to support healthy bones?

Calcium helps our bones and teeth stay healthy by ensuring our body can function normally.

Our bodies don’t actually produce calcium by themselves, so it’s important to get it through food and drink (think dairy, green leafy vegetables, soya drinks and bread). Sometimes you may also need to take supplements if you don’t get enough from diet alone.[7]

Your body also needs calcium for muscles to move and for nerves to carry messages between the brain and other body parts. So, it’s an important mineral, especially for young children's development.[11]

 

Does protein help with muscle growth?

Yes, you need a certain amount of protein for supporting muscle mass growth, as it maintains muscle tissue throughout our lives.

The Recommended Nutrient Intake (RNI) in the UK is 0.75 grams of protein per kilo of bodyweight – that’s a minimum to maintain normal functioning for a non-active adult. For someone who’s regularly doing sports and exercise, research suggests that around 1.2-2 grams of protein per kilo of bodyweight is ideal.

As H&B nutritionist Sanjana Bhatt told us: “protein is really crucial when you’re older too, as how the body metabolises protein decreases, which leads to loss of muscle mass that impacts your bones.”

Foods such as eggs, dairy, Greek yoghurt, oats, quinoa, some seafoods and even broccoli are all great sources of protein and easy to add to your diet. If you enjoy working out, try protein shakes to help your muscles after you’re done.  

 
Sanjana - nutritionist at H&B

Sanjana Bhatt

H&B Nutritionist

There are quite a few reasons for joint trouble and not a ‘always a one size fits all’ answer.

What causes muscle aches?

“There's not a one size fits all when it comes to aches and pains, there can be a whole number of reasons, such as:[12]

  • an autoimmune disease like rheumatoid arthritis 
  • wear and tear 
  • other health conditions 
  • high intensity training like rugby, or repeated exercises  
    or on the flip side, living a very sedentary lifestyle that involves lots of high processed foods

There's also something called DOMS, which is delayed onset muscle soreness that can happen to anyone trying a new activity or pushing too hard at the gym.”

 

What is the link between menopause and joint aches?

“As we go through the menopause and our oestrogen levels decline, we know that there's a risk between your bone density declining and therefore developing osteoporosis (meaning your bones become weaker and can break easier). So I would suggest:

  • increasing your intake of oestrogen rich foods, such as flax seeds – they also have a role in being in a plant based omega-3
  • plenty of protein rich foods
  • tofu can actually mimic oestrogen in your body – that doesn’t mean it replicates oestrogen but it has the mimicking effects to support and help with bone density
  • increasing your intake of antioxidant foods to help reduce inflammation[13]

It’s important to mention as well that smoking also causes your oxygen levels to decline, which can increase the risk of having osteoporosis. This is because of the increase in free radicals, which are unstable oxygen molecules that can cause things like chronic disease.”[14]

 

What are the causes of joint trouble?

“As with causes of muscle aches , there are quite a few reasons for joint issues[15] and not a ‘always a one size fits all’ answer.

Joint trouble can sometimes be genetic, due to wear and tear, a poor diet, lack of movement and exercise, and sometimes a nutrient deficiency.[16]  

We also want to look at our environment, especially in the UK, we've got a very obesogenic environment which means we have very easy access to highly processed foods that are convenient. This can lead to poor diet and lack of movement, so it’s important to be mindful of what you’re eating.” Glucosamine has been identified as being able to help with joint pain.[17] 

 

What are the best foods for bone health?

“If we look at nutrients first, it's definitely vitamin D as that has a role in your bones.[18] Foods that have calcium in are another important one, as this helps your body absorb vitamin D, helping to support your bones.[19] Look out for foods that have antioxidants in too, lots of spices and herbs such as rosemary, sage and oregano, plus fruits like cranberries and pomegranates.

I suggest supplementing vitamin D too, as we don’t get enough of it here in the UK (sometimes even in the summer months).

If you exercise, it's important to replenish protein stores and ensure that you’re having enough throughout the day, as proteins help to build muscle and support our bones.

Protein is really crucial when you’re older too, as how the body metabolises protein decreases, which leads to loss of muscle mass that impacts your bones.”

 

How can we support the health of joints, bones and muscles from an early age?

“To support this, it’s really important that we’re keeping active and moving where we can, especially now that technological advances mean that children are less likely to go outside to play. So it's definitely just about getting up from where you’re sitting and having a little run around, encouraging different types of exercises like gymnastics or swimming, or doing whatever will keep your bones and muscles moving.

You could even try apps that encourage your child to be outside to use, such as geocaching. This is something you can do together as well, so it’s about adapting to the new world and making the outdoors a fun place to be for your child.

Of course, you also need a balanced and varied diet, especially including foods high in vitamin D such as fortified yoghurts. Vitamin D is crucial in supporting our immune system from a young age.[20]

Once you’re a bit older, in your teens, 20s and 30s, it’s important to help improve bone density by trying different weight bearing and strength exercises.” A mix of all these things can help to support your joints, bones and muscles.

 

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