There’s probably nothing more important than regular exercise for healthy aging. But it’s hard to be active when your joints hurt. That’s why it’s critical to take good care of our joints, and part of that is giving them the nutrition they need.

Staying away from the inflammatory Big Four—sugar, wheat and refined flour, processed oils, and dairy/excess animal protein is the first crucial step; getting adequate amounts of the healthy, anti-inflammatory oils, like flax, fish, coconut and olive oils is the next.

You’ll also want to supply your joints with an array of antioxidants from fresh fruits and vegetables and from antioxidant supplements, like vitamins A, C, D and E; minerals zinc and selenium; and MSM, green and white tea, curcumin, CoQ10 and quercitin.

Drink plenty of water. According to water expert Dr. F. Batmanghelidj, MD, dehydration can be a factor in joint pain and lower back pain. Water is one of the main components of cartilage, the slick, spongy material at the ends of bones. Cartilage cushions and lubricates the joints, allowing bone surfaces to glide freely over one another during movement. It’s when cartilage dries out, degrades and becomes thin and brittle that joint pain and stiffness arise.

Maintain systemic alkalinity; over-acidity damages tissue, including joint tissue. 

Taking calcium in the right form and in a balance with other nutrients ensures it will be incorporated into your bones rather than causing problems in your joints.

Bone broths are full of compounds that build and maintain joints. Add egg shells to it; the membrane that separates eggs from the shell is rich in these compounds. Bone broth is also very healing to the gut, and a healthy gut is very important to the health of your joints.

Sulfur, an important component of cartilage, can be obtained from onions, garlic, eggs and the cruciferous vegetables, like broccoli, cauliflower and Brussels sprouts.