The Ultimate Guide to Joint Health from Webber Naturals
Your Guide to Optimal Joint Health
If you’re experiencing joint pain and stiffness, you’re not alone. According to the Canadian Arthritis Society, 1 in 3 adults reported experiencing joint pain each month. This can limit your mobility, affect professional and social activities, as well as reduce your overall quality of life.
What if there were a natural way to relieve joint pain and put the spring back in your step? Happily, there is!
In this guide to optimal joint health, we will take a look at the tried and tested natural health products that can support joint health whatever your age and activity levels.
Dr. Joyce Johnson ND on Fitness & Joints
Improve your mobility, prevent injuries, and get your blood pumping by warming up before your workout. Naturopathic Doctor Joyce Johnson discusses the importance of a pre-exercise warm-up routine that combines movement with stretching.
Dr. Joyce Johnson ND on Nutrition & Joint Health
1 in 6 Canadians suffers from some form of joint pain. The food we eat can contribute to increasing or decreasing inflammation in the joints. Learn more from Naturopathic Doctor Joyce Johnson and improve your joint health!
Dr. Joyce Johnson ND on Osteoarthritis & Joint Pain
Healthy cartilage is comprised of 65-80% water. As we age the cartilage dries out and can cause pain and inflammation in our joints. Dr. Joyce Johnson provides tips on how to decrease pain naturally.
Joint Health Supplements
Which One Is Right for You?
Stiff, painful, and aching joints can be the result of aging or injury, as well as wear and tear caused by a physically active lifestyle or repetitive work. Whatever the cause, natural joint care supplements can help promote cartilage repair and healing, and provide increased lubrication for joints, for effective pain relief and improved mobility.
Download Your Free Joint Health Guide Today
8 great exercises to strengthen and relieve pain in your hands
You do everything with your hands. All too often we take our hands for granted unless there is a problem that limits our use of them. Your hands are muscles, tendons, and bones – just like your legs and shoulders. But when it comes to warming up for exercise or staying fit – people rarely think to add their hands into that equation. By working on the strength and mobility of your hands, you can help keep your hands fit and healthy. Follow these simple warm-up and exercise moves to give your hands the attention they deserve. Before performing these exercises, you could consider running your hands under warm water to help get them warmed up slightly.
Let’s “C” It
Hold each pose for 3 seconds with 15 repetitions each hand
Net & Hammer
Hold each pose for 3 seconds with 15 repetitions each hand
Claw & Paw
Hold each pose for 3 seconds with 15 repetitions each hand
5–4s Thumb Stretch
Hold each pose for 3 seconds with 15 repetitions each hand
Pinch Exercise with Ball
Squeeze for 3 seconds, release 3 seconds, with 5 repetitions each finger
Grasp Exercise with Ball
Squeeze for 3 seconds, release 3 seconds, with 15 repetitions each hand
Every “Fings” Okay
Touch each finger to your thumb, one at a time. Return to a flat hand position between each touch.
Spread your hand one finger at a time from your thumb to your pinky and back. 10 repetitions each hand
Foam Roller Moves
Relieve tension in your upper and lower back
Foam rolling is great for self-massaging tight or sore muscles and improving range of motion, and it’s also a cost-effective alternative to massage. Athletes will often use a foam roller before exercising to loosen up tight muscles or after a workout to help with muscle recovery. All foam-rolling practices should be done slowly and methodically. If you encounter a knot or tender spot while rolling on a muscle, ease to a stop, and hold that area on the roller for 3–5 seconds before continuing in the same direction you were going. It’s best to not hold or focus too much pressure on a tender spot. By staying on a tender spot too long, you could potentially make the situation worse. A word of caution – at times, foam rolling can make your muscles feel a bit tender. Much like a deep-tissue massage, that mild muscle pain is often the muscle finally letting go of knotted tension. Once the rolling session is over, you should notice improved range of motion in your joints and muscles. Make sure to listen to your body and if you sense pain that is too intense, lighten the pressure or simply stop rolling altogether and consult a physician or physical therapist. You can reduce the intensity of your foam roller by either using a roller that has a more sponge-like texture to it, or you can foam roll while lying on top of a mattress. To relieve muscle tension and tightness in your upper and lower back, check out these foam roller exercises you can do right at home.
Thigh Roll (Front)
Release tension in thighs: Lie facedown with your thighs pressing onto the roller with your legs crossed at the ankle. Support yourself with your elbows directly under your shoulders. Engage your core while you roll forward in a controlled motion from your pelvis down to the top of your knee.
Hip/Thigh Roll (Side)
Soothe the hip, butt, and knees: Lie on your side with the foam roller under your hip. Cross your upper leg in front and keep your crossed foot flat on the floor. Rest on your forearm, but be sure to keep your head in alignment with your spine. Roll slowly from your hip, down to your knee.
Release tension from the sciatic nerve: Cross one leg over the other and situate your upper hip on the foam roller. Gently shift your weight to the hip of the raised leg and roll back and forth slowly.
Latissimus Dorsi (AKA “Lats”)
Ease tension in back and shoulders: Lie on your side with your top leg planted behind your straight, bottom leg. Use your planted foot to guide the rolling motion. Roll along the outside of your arm and armpit through the side of your upper back.
Shoulder Roll (Back)
Ease tension in shoulders: Lie on your back with the foam roller under your shoulder blades. Extend your elbows out to the sides and place your fingers behind your head. Use your feet and quads to gently roll across your lower neck and upper back in a controlled motion.
Soothes the calves and ankles: Support yourself with your palms on the floor directly below your shoulders. Gently move your body up and down the foam roller from the top of your calf all the way down your achilles heel. To moderate pressure, consider rolling one calf at a time.
Osteo Back Pain Relief with InflamEase®
Osteo Back Pain Relief from Webber Naturals features highly absorbable curcuminoids alongside magnesium and standardized extracts of boswellia and white willow to help relieve lower back pain and minor joint pain associated with osteoarthritis. This innovative plant-based formula also contains InflamEase, a proprietary blend of seven fruit extracts that work synergistically to provide antioxidant protection and support for normal inflammatory processes. Osteo Back Pain Relief with InflamEase is ideal for short-term relief of back pain. It is safe for use in conjunction with conventional treatments, and helps support joint health, whatever your age and activity level.
5-Minutes to Save Your Knees
One of the best ways to prevent knee and other joint pain is to strengthen the muscles around your key joints. By adding focused attention to your hamstrings, iliotibial band (the outside of your thigh), and buttock, you will reduce your body’s need to put force on your joints. Perform these exercises at least three times per week as part of your routine. Use our warm-up routine in this guide before performing these knee and back- saving exercises.
20 repetitions each leg: lie on your side using your bottom arm as a “pillow”. Place your other hand on your hip with your knees bent in front of you. Using your feet as a hinge, open your legs so your top knee is in the air as high as it can go. You should feel this exercise in your upper buttock behind your hip.
5 repetitions of 20 second holds: lie on the floor with your knees up in the air and your hands at your sides. Engage your core as you lift your hips to the ceiling and hold the position. While in a raised position, try to keep a perfectly straight line from your shoulder through your hips to your knees. If you feel your hips start to sink, relax and go to the starting position.
Side Leg Raises
20 repetitions each leg: lie on one side using an arm to prop up your head. Make sure your upper, outside buttock (behind your hip) is engaged as you slowly raise your top leg as high as it can comfortably go. Make sure you keep your back straight and your hips pointed forward. You may feel a tendency to rotate your top hip backwards, but make sure to keep both hip bones perpendicular to the floor.
5 repetitions of 30 second holds: place your feet approximately your thigh’s length away from the wall and use your arms to gently guide back up against the wall. Try to keep your legs at 90◦ angles throughout the move. If you start to falter, or the intensity is in any way unbearable, stand up. You may rest your arms against the wall, or stretch them out in front of you.
20 repetitions each leg: brace yourself against a chair, wall, or support beam and lift one leg behind you at a time. Focus on the move slowly while engaging your hamstring throughout the motion. As you get stronger and your balance improves, try doing this move without any additional support. To increase intensity, consider using a resistance band or ankle weights.
20 repetitions: stand perfectly with your feet shoulder-width apart. Make fists with your hands and, while focusing on the tension in your hamstrings, gently lean forward while keeping your back perfectly straight and pushing your backside out. Keep your arms perpendicular to the floor as you lean forward. You should feel the “stretch” and flex in your hamstrings – not your back.
Naturals Supplements to Help Relieve Knee Pain and Inflammation
Osteo Joint Ease®, Glucosamine, Chondroitin, MSM
Osteo Joint Ease from Webber Naturals is an ultra-strength formula that features glucosamine, chondroitin, and MSM to help relieve joint pain associated with osteoarthritis. It also contains InflamEase®, a super plant extract including boswellia, curcumin from turmeric, and antioxidant polyphenols which provide antioxidants for the maintenance of good health and are used in Herbal Medicine to help relieve joint pain.
Gout Relief Formula
Gout Relief Formula contains standardized extracts of turmeric, celery seed, and grape seed, alongside sweet cherry concentrate, vitamin C, and ultra fruit blend from InflamEase®. This innovative plant-based formula offers a natural way to help reduce elevated uric acid blood levels (hyperuricemia), which is an underlying cause of gout.
Natural Eggshell Membrane is a unique source of collagen, glucosamine, chondroitin, hyaluronic acid, and calcium to support joint health. NEM has been shown to reduce knee pain and improve mobility in just 7–10 days.
Turmeric Curcumin, Extra Strength
Extra Strength Turmeric Curcumin from Webber Naturals contains 500 mg of 25:1 turmeric extract per capsule, equivalent to 12,500 mg of raw herb. Each capsule is standardized to 95% of curcuminoids, one of turmeric’s most active constituents. Turmeric is used in herbal medicine to help relieve joint inflammation and to provide antioxidant protection for the maintenance of good health.
Find out why Celadrin is so often recommended! Celadrin is a proprietary blend of cetylated fatty acids that helps reduce pain due to osteoarthritis, and promote flexibility and healthy joint function. It’s a natural product option to help reduce joint stiffness so you can get on with active living!
Healthy Foods for Healthy Joints
Eating a healthy diet can help nourish your joints, strengthen your bones, and support healing and cartilage repair. Conversely, certain foods (such as refined sugars and some animal products, including red and processed meats) can promote inflammation and may make joint pain and stiffness worse. Including these foods as part of a balanced diet and healthy lifestyle may help ease the symptoms of arthritis:
Walnuts, Flax, and Chia Seeds, and Algal Oil
Broccoli and Other Cruciferous Vegetables
Beans and Pulses
Pineapple and Papaya
Garlic, Onions, and Leeks
What Causes Gout?
Gout is a metabolic condition where your body produces too much uric acid and/or doesn’t get rid of enough uric acid. Because what you eat affects uric acid levels, it is possible to use dietary management to keep gout symptoms in check. Gout is also exacerbated by diabetes, obesity, hyperlipidemia, hypertension, and dehydration, so eating a healthy diet, drinking plenty of water, and getting regular exercise are a must for managing gout. The main dietary culprits for gout are animal-derived foods high in purine compounds (plant-purines don’t seem to have the same negative effects on uric acid levels). Avoiding the following high-purine foods can help keep uric acid levels in check and reduce the formation of painful crystals in the soft tissues and joints:
- Red meat, especially bacon, venison, and organ meats
- Other meats, especially turkey and veal
- Alcoholic beverages (of all kinds, not just red wine!)
- Some fish, seafood, and shellfish, such as anchovies, sardines, herring, mussels, codfish, scallops, trout, and haddock
- Fruit juices and fructose-sweetened beverages
Conversely, some foods may help reduce the frequency and intensity of gout attacks, including:
- Cherries (especially Montmorency cherries)
- Strawberries, raspberries, blueberries, and blackberries
- Curcumin from turmeric
- Non-GMO soy products (such as tofu, tempeh, soy beans, and soy milk)
- Low-fat dairy
Natural health products can also help relieve symptoms of gout, including Osteo Gout Pain Relief with InflamEase®. This comprehensive formula features turmeric, celery seed, and grape seed, alongside sweet cherry concentrate, vitamin C, and ultra-fruit blend from InflamEase to help reduce inflammation and pain associated with gout.
Osteo Gout Pain Relief with InflamEase®
An all-natural solution for the relief of joint pain due to gout. This plant-based formula helps reduce elevated uric acid blood levels, an underlying cause of gout, and features InflamEase to provide antioxidant support and support for normal inflammatory processes.
Pre-Exercise Warm-Up Routine
Warming up is important for preventing injury and simply getting your body ready to go to work. Even if you’re simply going out for a long walk or a jog, you will see injury-preventing benefits from warming up. We recommend doing “dynamic” warm-ups that incorporate both movement and stretching. It’s important to get your blood pumping before you begin stretching. In a way, the mild cardio exercises of marching in place and doing jumping jacks prepares your muscles to be stretched. You can even consider doing this warm-up just to start your day. You’ll improve your mobility and get your blood pumping, which can be just as helpful for waking up as having that morning cup of coffee.
March in Place
Jog in Place
Small Arm Circles
20 seconds in each direction
Large Arm Circles
20 seconds in each direction
Hip Flexor Stretch
Hold for 10 seconds each side: keep your back straight and your core engaged as you bend into a lunge. You should feel a nice stretch on the front of your hip and pelvis. Be sure your front knee stays behind your toes by keeping your shinbone as vertical as possible.
Twisting Back Stretch
Hold for 10 seconds each side: also known as the “Marichi Pose”. While seated, bring your right foot as far into your body as possible with your foot flat on the floor. Cross your left elbow on the other side of your right knee while rotating your back.
Hold for 10 seconds: keep your hamstrings straight while you gently lean into a half forward bend. You should feel a light stretch in your hamstrings. Lean your rear end back behind you as you bend to reach your knees. Keep your back straight and remember to breathe through the stretch.
Cat and Cow
Hold each for 5 seconds x 10: on all fours, curl your hips inward and round your back into a bridge, mimicking a stretching cat. Then, arch your back with your shoulders raised high and your head looking directly forward to mimic a cow.
KEEP IT MOVING
10k Training Plan
Low Impact Aerobics
16 ways to get moving without putting extra pressure on your bones and joints
Exercise doesn’t need to be hard on your body – in fact, it’s best if you can get your muscles and circulatory system working without putting any wear and tear on your joints. Here are 16 ideas for getting moving without adding too much pressure to your overworked bones and joints.
- Ballroom Dancing
- Cross-Country Skiing
- Rock Climbing
- Rowing or Kayaking
- Stair Machine
- Strength Training
- Swimming and Water Aerobics
- What is the source of glucosamine? The glucosamine sulfate in Joint Ease products is manufactured using a compound derived from the shells of crabs and shrimps.
- Are there any side effects of glucosamine? Glucosamine is usually well tolerated. Some sensitive individuals may experience nausea, diarrhea or constipation, heartburn, or increased intestinal gas when taking glucosamine. Taking glucosamine with food can help minimize these effects.
- Are there any allergy concerns with glucosamine? Glucosamine sulfate is a highly purified ingredient and does not contain allergenic shellfish flesh proteins. Although we are not aware of any allergic reactions to glucosamine sulfate in people with shellfish allergies, individuals with severe allergies should consult their physician before use.
- Is glucosamine safe with my medications? People taking blood-thinning medication (anticoagulants) or other natural health products with a blood-thinning effect should check with their physician before taking glucosamine. Glucosamine is not recommended for use in pregnancy or while nursing as its effects on a growing child or developing baby are not yet known.
- What is the sodium content of Glucosamine sulfate? The glucosamine sulfate in Joint Ease products is not a significant source of sodium. A 500 mg capsule, for instance, typically contains around 1 mg of naturally occurring sodium.
- What is the potassium content of the Sodium Free Glucosamine Sulfate? The glucosamine sulfate in all Joint Ease products contains around 86 mg of potassium per 500 mg capsule.
- How long until I feel an improvement? While glucosamine gets to work right away to help support joint health, most people feel the greatest benefits when taking glucosamine for at least 4–8 weeks.
- What is the source of chondroitin? Chondroitin sulfate is derived from the natural cartilage of animals like cows and chickens. Joint Ease products contain chondroitin sulfate made from bovine (cow) cartilage.
- Should I use both glucosamine and chondroitin together? Glucosamine and chondroitin work together to help lubricate joints, act as natural shock absorbers, and to support health connective tissue development. Supplementing with a readymade supply of both compounds can help ensure good levels of these two glycosaminoglycans to support all-round joint health.
- Are there any side effects of chondroitin? Chondroitin sulfate is usually well tolerated. Some sensitive individuals have reported epigastric pain and nausea, as well as diarrhea and constipation.
- Are there any allergy concerns with chondroitin? Chondroitin sulfate is a highly purified ingredient and does not contain allergenic shellfish proteins. Although we are not aware of any allergic reactions to chondroitin sulfate in people with shellfish allergies, individuals with severe allergies should consult their physician before use.
- Is chondroitin safe with my medications? There has been some suggestion that chondroitin may have an anticoagulant effect, but clinical trials have not observed such an effect. Anyone taking blood-thinning medication (anticoagulants) or other natural health products with a blood-thinning effect should check with their physician before taking chondroitin.
- What is the sodium content of Glucosamine and Chondroitin Sulfate? Each tablet of Glucosamine (500 mg) and Chondroitin (400 mg) contains 39 mg of sodium and 86 mg of potassium.
- How long until I feel an improvement? While glucosamine and chondroitin get to work right away to help support joint health, most people feel the greatest benefits when taking these compounds for at least 4–8 weeks.
- What is the source of MSM? Methylsulfonylmethane (MSM) is an odourless and tasteless natural sulphur compound found in all living things. However, although MSM is found in meat, fish, certain fruits, vegetables, and grains, processing destroys this compound, which reduces dietary MSM intake. Webber Naturals uses OptiMSM®, a pure form of MSM with a reputation for being the purest, safest, and most consistent MSM in the world.
- Should I use glucosamine, chondroitin, and MSM together? Glucosamine, chondroitin, and MSM work together to help lubricate joints and act as natural shock absorbers. MSM may provide more rapid relief from inflammation-related pain, while all three compounds support recovery from injuries and support healthy connective tissue development.
- Are there any side effects of MSM? As a natural compound present in many foods, MSM is considered very safe. Side effects are rare, but reports have included diarrhea, skin rash, headache, and fatigue.
- Are there any allergy concerns with MSM? MSM might cause worsening of allergy symptoms but is usually used to help lower histamine levels and reduce allergy symptoms!
- Is MSM safe with my medications? There are no known interactions between MSM and any medications.
- What is the sodium content of Glucosamine, Chondroitin, and MSM? Each tablet of Glucosamine (500 mg), Chondroitin (400 mg), and MSM (400 mg) contains 35 mg of sodium and 86 mg of potassium.
- Why does it say to avoid taking MSM at bedtime? There is some anecdotal evidence that taking a higher dose of MSM before bed may lead to trouble sleeping. However, in clinical studies, insomnia was reported equally by those taking MSM and those taking a placebo, and some people even report that MSM makes them feel sleepy. If you experience sleeplessness when taking MSM at bedtime, it may help to take a higher dose earlier in the day and to minimize your nighttime dose or avoid taking MSM altogether at bedtime.
- How long until I feel an improvement? Healthy connective tissue relies on a good supply of sulphur, and MSM has been used to support recovery from injury as well as for joint pain relief.
- What is the source of NEM? NEM® is Natural Eggshell Membrane. The raw ingredient used in our products is manufactured without harsh chemicals to preserve the natural structure of the membrane.
- Are there any side effects of NEM? There are no reported side effects of NEM. The safety of NEM has not been confirmed in pregnancy and while nursing.
- Are there any allergy concerns with NEM? Do not use NEM if you have a known allergy to eggs or egg by-products.
- Is NEM safe with my medications? There are no known interactions between NEM and medications.
- How does NEM support joint health? NEM is a source of at least three types of collagen, as well as glycosaminoglycans (GAGs) including dermatan sulfate and chondroitin sulfate, as well as hexosamines, such as glucosamine. NEM helps support the growth, maintenance, repair, and lubrication of joint cartilage.
- How long until I feel an improvement? Research has shown that individuals with knee osteoarthritis typically experience a reduction in pain and stiffness 7–10 days after beginning to take NEM.
- What is turmeric? Turmeric is a member of the ginger family and is the source of a bright yellow aromatic powder obtained from its rhizome. Turmeric is used for flavouring and colouring in Asian cooking, can be used as a fabric dye, and is a rich source of antioxidant curcuminoids including curcumin.
- Are there any allergy concerns with turmeric and curcumin? Turmeric may cause allergy in some people, especially in individuals who are allergic to ginger or other members of the Zingiberaceae family.
- Is turmeric safe with my medications? Theoretically, turmeric may lower blood glucose and have an anticoagulant effect, although these effects have largely been seen in the laboratory and there are few reports of interactions in humans. Anyone who is taking anticoagulant or blood-thinning medications, or who has diabetes, should exercise caution over the use of turmeric/curcumin.
- Are there any side effects of turmeric and curcumin? Turmeric and curcumin are generally well tolerated. The most common reports of side effects are gastrointestinal and include dyspepsia, diarrhea, distension, gastroesophageal reflux, nausea, and vomiting. Anyone who has gallstones, a bile duct obstruction, stomach ulcers, or excess stomach acid should consult their physician before use.
- How long until I feel an improvement? Curcumin, when well absorbed, can be fast-acting for relief of pain and inflammation. Studies using highly bioavailable curcumin show that most people experience significant relief from joint pain within 4 weeks, and that curcumin may offer immediate protection against muscle soreness and joint damage from exercise. In other studies, people taking 500 mg of curcumin daily for 12 months experienced significant benefits. However, studies that use poorly absorbed turmeric or curcumin have inconsistent results.
- How does turmeric and curcumin support joint health? Curcumin helps reduce inflammation and protect against oxidative damage to joint tissues. This compound also helps support cellular metabolism and growth for the maintenance of healthy joints and connective tissue. Curcumin inhibits the production of pro-inflammatory substances and pain-inducing compounds thereby reducing joint stiffness, swelling, and pain. As a natural antioxidant, curcumin also proactively protects against tissue damage neutralizing free radicals.
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