Nutrition – Future-proof your joints

Your joints work hard every single day – walking along our beautiful beaches, gardening, playing with kids or grandchildren, or simply moving through daily life. While osteoarthritis affects many New Zealanders as they age, there are proactive steps you can take to reduce your risk and keep your joints healthy for years to come.

Osteoarthritis develops when the protective cartilage cushioning your joints gradually wears down over time. While we can’t control all risk factors like genetics or age, we can influence some lifestyle factors that support long-term joint health.

What you eat plays a surprising role in joint protection. A diet rich in anti-inflammatory foods can help reduce the chronic low-grade inflammation that contributes to cartilage breakdown, which alongside movement and hydration support good joint health.

Practical tips for joint-friendly living

Regular physical activity is one of the most powerful tools for preventing osteoarthritis. Aim for at least 30 minutes of moderate activity on most days – think brisk walking, cycling, swimming or dancing. Exercise strengthens the muscles around your joints, improves flexibility and helps maintain healthy cartilage. Mix cardiovascular exercise with strength training and flexibility work for the best results.

Include oily fish like salmon, kahawai or sardines two to three times weekly. These fish contain omega-3 fatty acids that help reduce inflammation throughout your body, including your joints. Not a fish fan? Try plant-based options like ground linseeds, walnuts and chia seeds.

Try to fill at least half your plate with vegetables at each meal. Choose a rainbow of colours – dark leafy greens, orange kumara, red capsicums and purple cabbage – to maximise your antioxidant intake. These compounds help protect your cartilage from oxidative damage. Tomatoes, capsicum and kumara (despite old myths about nightshade vegetables) are perfectly fine to enjoy and provide valuable nutrients.

Turmeric and ginger aren’t just delicious – they contain compounds that may help reduce joint pain and swelling. Try adding fresh ginger to stir-fries or turmeric to curries, smoothies or eggs.

Swap white bread, rice and pasta for wholegrain versions. Whole grains provide fibre and nutrients that support overall health and help reduce inflammation in the body. Try some different wholegrains like quinoa, buckwheat or sorghum.

Drink plenty of water throughout the day. Your cartilage is about 80% water, so adequate hydration helps maintain its shock-absorbing properties and keeps your joints moving smoothly.

Joint health isn’t just about individual foods or exercises – it’s about sustainable healthy habits that support your whole body. Focus on eating a variety of nutritious foods from all food groups, staying active in ways you enjoy, and taking care of your overall well-being.

Remember, these preventive strategies work best when started early and maintained consistently. Small, sustainable changes today can make a meaningful difference in protecting your joint health for the future.