Eat plenty of protein-rich foods
On EatingWell.com, orthopedic surgeon Sean Pede recommends that people with bone and joint injuries should supplement enough protein, because collagen is the most abundant protein in the body. Every time you eat a piece of chicken, you are getting a lot of collagen, says Sean Peden. However, Sean Peden also notes that some of this collagen may not be fully absorbed by the body. However, eating natural collagen-rich foods like skinned chicken, bone broth, and whole fish (like sardines) is a great way to naturally increase your collagen intake.
Exercise regularly
Both resistance training and cardio help stimulate the body to produce collagen. When you use your muscles, your muscles develop more, and that process helps increase collagen production, explains 20. If your joints are painful, choose low-impact exercises such as walking, cycling or swimming to make them both easy to do and protect your joints.
Maintain a reasonable weight
Exercise will help control weight, but Sean Peden emphasizes that one of the most obvious scientific ways to improve joint health is not to put excess pressure on them. In fact, reducing body fat is one of the most effective measures to prevent joint degeneration. A previous study showed that fat loss helps reduce mechanical stress and biochemistry two major factors contributing to joint degeneration.
