Joint effort: Nutrition and exercise to keep you moving

Want to stay mobile well into old age? Combining nutrition and healthy movement makes it more likely.

Today's Ingredients How did it feel when you got out of bed this morning? Did you spin and leap into action like a well-oiled, spring-loaded machine? Or did you take your time, carefully shifting your weight, planting each hand and foot with tender care? Your joints play the starring role in your daily journey from bed to breakfast (not to mention the rest of your day). And though age takes its toll on the old bearings, your joints can trouble you at any age. Today, we look at how to protect your joints with tasty food and healthy movement, which can do a lot to keep your joints in good working order well into old age. But before we get to that, here's what else we're covering today:   • Best things to eat after exercise   • A protein powder with joint-protecting collagen   • 10 benefits of green tea extract Happy eating, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith June 8, 2023 • 3 min read Main Course Top foods to keep your joints in good shape throughout your life Inflammation is a leading culprit behind pain, including joint pain. So stacking your diet with anti-inflammatory foods is a great place to start when building out a joint-healthy diet. Some examples of these foods are:   • berries and other foods high in anthocyanins   • fatty fish, flaxseed, and other omega-3 fatty acid-rich foods   • citrus, leafy greens, and other foods high in vitamin C   • olives and olive oil, which contain oleocanthal As you add anti-inflammatory foods to your diet, you should also limit foods that contribute to inflammation. Bone health is another top concern for healthy joints, so make sure to load up on:   • milk, cheese, leafy greens, and other calcium-rich foods   • egg yolks, fatty fish, and other vitamin D-rich foods   • prunes, raisins, nuts, and other foods high in boron The other vital ingredient? Movement. The best exercises for strengthening joints are those that help improve muscle strength, flexibility, and range of motion. Regular physical activity strengthens the muscles around your joints, improving stability and reducing wear and tear. Exercise also increases flexibility, reduces joint pain, and helps prevent weight gain that can overload your joints. Remember, it's never too early or too late to start caring for your joints. So embrace a nutrient-rich diet, get moving, and here's to a lifetime of healthy joints! Next step: If you're having trouble with your joints, there's a wealth of advice available in our osteoarthritis newsletter. Sign up here. Kitchen Kit What we're using Our dietitian evaluated a whole bunch of collagen supplements last month and found Vital Proteins Collagen Peptides Advanced supplement to be one of the best for supporting overworked joints after exercise, injuries, and regular wear and tear. Vital Proteins' collagen comes from grass-fed cows and is gluten- and dairy-free. It's easily digested and dissolves in cold or hot liquids like coffee, tea, and smoothies. It's also certified Paleo Friendly & Whole30 Approved. One to two scoops a day is all you need!   Vital Proteins Collagen Peptides Advanced 4.5  |  194,275 ratings Details: Hyaluronic Acid + Vitamin C, Unflavored, 9.33 oz. Shop now Fitness Fuel What to eat after exercising, according to science After a workout, I could eat an actual horse. But is that wise? We've been digging into it for you. Overall, consuming a balanced amount of carbs, protein, and hydration after exercise is key for recovery and performance enhancement. Think:   • grilled chicken or tofu with roasted vegetables and rice   • an egg omelet and whole grain toast with avocado   • salmon with sweet potato Timing also matters. Eating a combo of carbs and protein shortly after exercising enhances your body's ability to rebuild glycogen and protein. Also, drinking water or an electrolyte drink is vital to replace the fluids lost during your workout. Why protein? This is the key to repairing and building muscle. Eating 20–40 grams every 3–4 hours is advisable for optimal recovery. You can try:   • eggs   • Greek yogurt   • chicken   • tuna   • a protein bar Why carbs? Eating carbohydrates after a workout helps replenish your body's energy reserves. You can try:   • sweet potatoes   • quinoa   • fruits such as pineapple, berries, banana, and kiwi   • rice cakes   • pasta Don't forget to include healthy fats. Here are some examples:   • avocado   • nuts   • seeds Wondering how this works in practice? Check out our full post-workout menu. Foods to limit after a workout are the usual suspects: the ones high in sugar, refined carbs, and saturated fats. Tell us: What's guaranteed to make you feel great after exercise? Let us know us at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) the takeout What we're digesting 🫗 What are the best electrolyte powders? Ever thought about using a powder to replenish your electrolytes and hydration after a workout? Here are our dietitian's top picks. 🕰️ The best time of day to exercise for people with type 2 diabetes. Afternoon exercise in particular seems to help with blood sugar regulation. 🍵 10 benefits of green tea extract. It's one of the best sources of antioxidants, which may promote heart, liver, and brain health; benefit your skin; and even reduce your risk of cancer. 🍽️ Your guide to eating well with autism. Learn why autism can make it harder to eat and how people overcome these barriers to make eating a more enjoyable experience. Thanks for reading! Remember, the biggest flex could be having working joints in your 90s. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by the biggest omelet you ever saw

View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2023 Healthline Media LLC 275 7th Ave., 24th Floor New York, NY 10001