Skeletons are fun at Halloween and in anatomy classes—but maybe not so much when your joints creak like a 19th-century farmhouse floor when you get out of bed.
Our skeletal system, as you know, is our biological hanger, providing the literal backbone for our bodies. When we’re younger, we typically don’t give our skeleton much thought, unless we flip off a bike or slam a finger in a door. But as we get a little older, we become a little more aware of how we move—and what hurts. Usually those issues either have to do with muscles (strains, pains, or weakness) or with joints—that is, the spaces between the bones. Knees hurt, hips ache, ankles don’t quite move the way they used to.
Our movement (which we so often take for granted) is a complex orchestra of bones, joints, muscles, tendons, and other soft tissues; our brain is the conductor. Compromises between any of those body parts can certainly play a role in how easily you move, and whether pain is involved. For these purposes, though, we’re going to deal specifically with bones and joints.
The Luscious Lube
Your cartilage contains a complex molecule called aggrecan. It makes up 10 percent of the dry weight of cartilage (the rest is mostly water). Aggrecan molecules help hydrate the cartilage, which is a key component for helping it function well. When you switch between standing and sitting, cartilage works like an accordion, squeezing water in and out. The more aggrecan you have, the better your body is able to handle this switch.
Oils made from avocado and soybeans can improve the function of aggrecan, and may even help slow down damage or help repair damaged joints. The downside is that it requires a specific extract of those oils, not the ones you can get easily from the foods. Although the jury is still out on its effectiveness, you could try a daily 300-milligram avocado soybean unsaponifiables (ASU) supplement. The French government has tracked its safety for 15 years, with no significant problems documented.41
Though problems associated with your skeleton—osteoporosis (bones) and osteoarthritis (joints)—sound similar, that doesn’t mean they’re the same. Let’s review the big picture of how your biological bag of bones looks and works.
Bones: Although they serve the role of holding us up and protecting our vital organs (thank you, rib cage!), they also serve vital chemical roles in that they store nutrients and help produce blood and stem cells. Bones are living organs that, among other things replenish and regenerate new organs in the place of old ones, in this case, bones.
To stay hard and dense, bones store minerals like calcium—but that doesn’t mean they’re solid. They’re actually built in a honeycomb-like structure. As you age, that supporting structure gets weaker and more porous, meaning that when your bones are compromised, they’re more susceptible to breaking. And when that density becomes really compromised—that is, the process of recycling bone matter and calcium deposits can’t keep up with the thinning—you develop osteoporosis.
For the record, a break itself isn’t the bad part; it’s what happens afterward that is. Breaks can trigger a series of events that can lead to all kinds of health problems, including clots in your vascular system and a compromised immune system. Vitamins D and K, as well as calcium, are some of the nutrients you need to help strengthen your bone structures.
Joints: For many, joints present more of a day-to-day problem than bones. Because of the degeneration of material that cushions the area between them, we can feel that pain every day. Joints act like door hinges: They allow our bones to move (try to imagine typing, running, or sitting with one solid bone structure). Composed of ligaments and cartilage, joints get their cushioning from a couple of areas. Soft tissue provides some of it: The knee, for example, has a meniscus, which acts as a shock absorber, taking the brunt of the weight from the upper body. (This is also one of the reasons why weight control is so important: It eases that impact.) Cushioning also comes from lubrication; healthy joints have their own version of WD-40 that allows the entire structure to glide.
When joints degenerate, you lose that cushioning, and the glide changes to a grind. Grinding your knees or hips or any joint means you’ll end up grinding your teeth in pain and frustration. Without the cushioning, you have more chance that bone (hard and dense, remember?) can rub against the soft tissue—or, as it progresses, against its opposing bones. That friction creates an inflammatory response, which often creates an expletive-filled response.
It’s not fun, but sadly, it’s one of life’s inevitable outcomes brought on by the wear and tear of age. Some 85 percent of us will have osteoarthritis by the time we reach 85. But at the same time, many of us will feel the effects much earlier. We’re sure you know some 50-year-olds who have already had knee or hip replacements, right?
So how does food influence your intricate system of movement? First and foremost, eating the When Way will help you control inflammation as well as your weight; that will take some of the burden off your joints. But the When Way is also important when it comes to bones. With the right nutrients, you can send in reinforcements to increase their density, which will make them stronger as you get older (and heal better if they’re broken).
To be clear, bones and joints are related—but like step-siblings. They’re part of the same family, but aren’t really constructed the same way or serve the same functions. So to keep your system moving well and staying strong, you’ll need to think about the nutrients you take in, as well as keeping control of inflammation. By eating the When Way, you can have plenty of meals that will help you fortify your anatomical suit of armor.
MVP: You may have expected us to push milk mustaches here—and yes, dairy contains calcium and vitamins D and K, the building blocks of bones. But we prefer you get these essential vitamins from dark green vegetables—think broccoli, collard greens, kale, spinach, and bok choy, which are good sources of calcium and vitamin K. You can get D from our favorite fish—yes, salmon! In addition, these veggies are also anti-inflammatory, so they will help with joint issues as well.
Key Players: There are plenty of stealthy ways to get calcium, including spinach, okra, artichokes, and figs (which also contain potassium and magnesium, both good for your bones). Healthy fats also help improve bone density. Foods that contain polyphenols—coffee, avocados, walnuts, tomatoes—will help keep inflammation down. A recent study also suggests that certain types of probiotics (good bacteria) can help prevent bone density loss.38
Cut From the Team: That grab-and-go sandwich. Besides processed meats having a negative effect on your body, the white bread is an inflammation fire starter. Sub in 100 percent whole grain bread and eat with a fatty fish, avocado, or a chicken breast.
| SUB OUT… | SUB IN… |
| White potatoes | Sweet potatoes, which contain magnesium and potassium, important minerals in the formation of bone matter. Remember, it’s even better if you eat them cold. |
| Shrimp | Salmon and sardines. These fatty fish have bone-healthy vitamin D. |
| Butter | Extra-virgin olive oil. It is packed with phytonutrients that have antioxidant power, and studies suggest it can protect bones.39 |
| Juice | Whole citrus fruits. They have vitamin C, which is linked to helping prevent bone loss.40 |
| Cheese dip | Guacamole. Avocados have healthy fats and polyphenols, both of which are good for joint health. |