Joint Pain

• Reduce joint inflammation and pain
• Support cartilage and connective tissue health
• Enhance mobility and flexibility
• Promote immune balance in autoimmune arthritis
• Improve circulation to joint tissues

Type: Spice / supplement

Preparation: Add ½–1 tsp turmeric + pinch black pepper to meals or take standardized curcumin supplement

Use/Dosage: Daily

Safety: High doses may affect clotting

🧬 Science bite: Curcumin inhibits inflammatory pathways (COX-2, NF-kB) — think of it as a natural joint lubricant.

Type: Herbal infusion / food spice

Preparation: Tea with fresh slices, powdered in meals

Use/Dosage: 1–2 cups tea daily or sprinkle as needed

Safety: Safe for most; caution if on blood thinners

🌿 Why it works: Ginger reduces inflammatory cytokines — like a tiny firefighter dousing joint flames.

Type: Nutrient-dense

Sources: Wild salmon, flax, chia, walnuts

Use/Dosage: 3–4× weekly

Safety: Low-mercury sources preferred

⚡ Science bite: Omega-3s reduce joint stiffness, pain, and inflammatory markers — nature’s anti-rust oil.

Type: Herbal extract / capsule

Use/Dosage: As labeled, typically 300–500 mg 2× daily

Safety: Generally well-tolerated; monitor for digestive upset

🧠 Fun fact: Boswellia inhibits leukotrienes — molecules that drive inflammation — think of it as a gatekeeper stopping inflammatory reinforcements.

Type: Food / supplement

Sources: Bone broth, collagen peptides

Use/Dosage: Daily, in soups, smoothies, or drinks

Safety: Avoid if allergic to sources

🧬 Why it works: Provides amino acids for cartilage repair — like restocking the joint’s building blocks.

• Low-impact exercise: swimming, yoga, cycling 🏊‍♂️🧘‍♀️
• Weight management to reduce joint load ⚖️
• Heat/cold therapy for pain relief 🔥❄️
• Posture and ergonomics at work 💺

⚡ Science bite: Movement nourishes joints, stimulates synovial fluid, and maintains cartilage — your natural joint oiling system.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.