Calroy Health Sciences

By: Dahlia Rimmon MS, RDN
Medically reviewed by: Gouri Pimputkar DO FACOOG, DipABLM
Date Published: 11/02/2026

Key takeaways

• Joints rely on healthy cartilage and strong muscles to function well, throughout the lifespan.

• Movement keeps your joints healthy. Walking, strength training, and flexibility exercises help strengthen the muscles around your joints. Movement helps circulate synovial fluid, which delivers key nutrients to your joints.

• Healthy lifestyle habits can help your joints, too. A nutritious diet, staying hydrated, getting enough sleep, and managing stress support your overall health and, in turn, your joints. 

• Supplements may help fill specific nutrient gaps that support joint health, but shouldn’t replace a balanced diet or regular movement. 

Imagine kneeling to pull garden weeds, reaching under the couch for lost car keys, or juggling a bag of heavy groceries and a wiggly baby at the same time. Your joints make these everyday movements possible. They’re involved in nearly every move you make, so it’s never too early or too late to start taking care of them. And while there’s no magical formula for healthy joints, small, everyday habits can make a big difference. 

Taking care of your joint health starts with supporting the systems that keep them moving comfortably, from strengthening the muscles around your joints to staying active and eating  nutritious foods. In this article, we’ll break down the everyday habits that support healthy joints and simple ways to work them into your routine.

How do joints work and how do they stay nourished? 

Think of your joints as the meeting points between your bones. Your joints allow your body to move, with several tissues working together to keep joints functioning. 

What is a joint made of?

• Bones: Provide the structural framework of a joint.

• Ligaments: Connect bone to bone to stabilize the joint. 

• Tendons: Connect muscle to bone to keep the bones stable during movement. 

• Cartilage: Covers the end of bones within a joint to reduce friction, absorb impact, and  act as a buffer to prevent bones from rubbing against each other, which can cause discomfort.

• Synovial membranes and synovial fluid: The synovial membrane surrounds the joint and synovial fluid lubricates it, delivers nutrients to cartilage, and removes metabolic waste. 

Common types of joints

Joints are classified based on how they move.

• Hinge joint: Movement in one direction, like when you bend your elbow or knee.

• Pivot joint: Twisting motion in two directions, like turning your head from side to side and nodding up and down. 

• Ball-and-socket joint: Movement in multiple directions, like using your hips to bend down and twist during yoga. 

How cartilage keeps joints nourished

Keeping your joints healthy involves supporting the tissues surrounding your joints, like cartilage. Unlike other tissues, cartilage is made up of roughly 65 to 80% water by weight and does not have a direct blood supply, and therefore, has a limited ability to repair itself. Cartilage relies on the circulation of synovial fluid for regeneration and nutrition. It’s also the part of the joint most responsible for comfortable and frictionless movement. That’s why protecting and nourishing cartilage is an important part of maintaining overall joint health. 

What is good for joint health? Everyday habits at a glance

There’s no need to overhaul your entire routine to keep your joints healthy. Simple lifestyle habits, like getting in your daily steps, can help strengthen muscles and support the bones, cartilage, and other tissues that keep you moving comfortably.

How to keep joints healthy: Everyday movement

As the table above shows, many of the habits that support joint health come back to one thing—movement. But the benefits go beyond keeping your joints flexible and strong. Staying active also challenges a common misconception: that we need to move less to protect our joints throughout life. According to Nneoma Oparaji, MD, DipABLM, DABOM, the opposite is true. “Movement is medicine for our joints,” she says. “Any physical activity we enjoy such as walking, swimming, cycling, decreases stiffness and improves or maintains mobility.” 

Movement also supports the muscles that protect joints. “Your muscles are your joints' shock absorbers, and when your thighs are weak, the knee takes the hit instead,” says Fawad Mian MD, founder of Ascend Regenerative, a functional and regenerative medicine clinic. That’s why the U.S. The Department of Health and Human Services encourages adults to move more and sit less throughout the day in its Physical Activity Guidelines for Americans. 

The guidelines also emphasize that any amount of activity is better than none. Intense daily workouts aren’t right for everyone. When it comes to protecting joints for the longterm, short bursts of movement, like walking during work calls or stretching before bed, can be a supportive start. 

How much and what kind

Moving more throughout the day is a great start, but working toward the following activity goals can offer additional health benefits.

• Adults should aim for 150 to 300 minutes of moderate-intensity aerobic activity each week, such as brisk walking or dancing, or 75 minutes to 150 minutes of vigorous-intensity aerobic physical activity, like running or swimming laps. 

• Adults should also include muscle-strengthening activities at least two days a week, such as lifting weights, using resistance bands, or doing push-ups or squats. “I recommend strength training exercises to all my patients for improved joint health because it improves joint comfort, strength, and function,” Oparaji says.

• Adults 65 and older should incorporate balance activities, such as tai chi or yoga, in addition to aerobic and muscle strengthening activities. Balance activities support joint stability. 

Starting gradually 

Whatever movement you decide to work into your day, you don’t go from zero to 60. Doing more than your body can handle can increase your risk of injury. Instead, start slowly and build movement into your routine gradually. Mian recommends walking as an accessible first step. “Walking is number one. Cartilage has no blood supply of its own and it gets its nutrients from movement; every step squeezes fluid in and out of the joint,” he says. 

Also include activities you genuinely enjoy, so physical activity has a higher chance of becoming part of your daily schedule. If you have questions about your unique health history, talk with your healthcare provider about which types and amounts of physical activity are appropriate for you.  

What helps with joints beyond movement? Joint load hydration, food, and sleep

Movement is only one piece of the puzzle. Other everyday habits can also support your joints. Here’s what to keep in mind:

Joint load

Your joints support your weight and absorb pressure as you move throughout the day. This pressure, known as joint load, is especially important for weight-bearing joints like your knees and hips. Oparaji explains that the knees experience pressure with each step. Alternating higher joint loading activities with low-impact cardio, like cycling or swimming, can help reduce this pressure. “You get the benefits of movement without the pounding,” says Mian.

Hydration

Drinking water is important for our overall health, and your joints are no exception. Water helps cartilage maintain its springy, cushioned structure, so it can compress and bounce back when you walk, take the stairs, or play with your grandchildren. Water also lubricates the joints, reduces friction during movement, and helps deliver nutrients through synovial fluid.

How much water do you need? Fluid needs vary, but general guidelines suggest that adult women aim for about nine cups of fluids per day and men aim for 13 cups per day. You may need more if you’re physically active or live in a place with warmer temperatures. 

If drinking enough water feels challenging, here are a few tips that can help you stay hydrated:

• Invest in a water bottle you enjoy using: Whether you prefer a straw, wide-mouth opening, or ice-cold water, set yourself up for success. 

• Add flavor: Add citrus slices, fresh fruit, or herbs to your glass of water. You can also freeze diluted juice into ice cubes and add them to your water bottle for extra flavor. 

• Add variety: Unsweetened sparkling water and herbal teas count toward your fluid goal. 

• Eat hydrating foods: Cucumber, watermelon, celery, and cabbage contain high water content and can help you stay hydrated. 

Nutrient-dense eating

A nutritious diet also supports your joints. “What we eat makes a big difference in optimizing our joint health as we get older,” says Oparaji. She recommends focusing on whole, minimally processed foods, such as: 

• Fruits and vegetables: These provide antioxidant properties and vitamin C, which the body needs to produce collagen, a structural protein in cartilage. Vitamin C is found in berries, citrus fruit, kiwi, broccoli, brussel sprouts, and tomatoes.

• Healthy fats: Foods like nuts, seeds, avocadoes, and olive oil contain unsaturated fat, which improves satiety and provides sustained energy, which can be helpful during prolonged or lower-intensity exercise. 

• High-quality proteins: Chicken, meat, eggs, beans, and Greek yogurt help maintain lean muscle mass, which helps stabilize joints. Your body also breaks down protein into amino acids, which it uses to make collagen and other important proteins.

• Omega- 3 fatty acids: These have anti-inflammatory effects, and are found in fatty fish (salmon and sardines), walnuts, chia seeds, and flaxseed. Plus, the body doesn’t create Omega-3s; they are only derived from a healthy diet.

If you’re having trouble meeting your nutritional needs through food alone or are deficient in any of the macros needed to support joint health, talk to your doctor about whether supplements can help. Supplements aren't a replacement for a healthy diet, but they can help fill in specific nutrient gaps. Some joint health supplements include powerful botanicals not found in standard diets.

Sleep and stress

Getting enough sleep and managing stress is often easier said than done. Still, small changes to your routine can help you feel more relaxed and get better rest, both of which support your joints. Quality sleep gives your body time to recover from daily activity and deep sleep helps with healing and growth hormone secretion, which is involved in tissue growth and muscle repair, which maintains the muscles that support your joints.  

Managing stress is also important. When you’re stressed, your body activates its fight-or-flight response, releasing hormones like cortisol to support your body through stress and respond to the situation. Over time, chronic stress  can impact your joints.    

Start with a wind-down routine that helps you transition from active, daytime mode to a more relaxed state before bed. Over time, it can signal to your body that it’s time to sleep, making it easier to fall and stay asleep. Here are some ideas to try:

• A warm shower or bath

• Relaxing music 

• No screens

• Dim the lights 

• A consistent bedtime and wakeup time

• Limiting fluids before bed

How to get started: Pick one or two daily habits

Start with one or two manageable habits and keep them in your routine before adding more. Small, realistic changes are easier to maintain over time and can prevent burn-out. 

A few ideas to consider:

• 15-minute walks after meals

• Take the stairs 

• Stretch before bed

• Build movement breaks in your schedule if you have a sedentary job

• Make a list of easy antioxidant-dense meals and snacks to rotate throughout the week

• Choose a consistent bedtime and wake-up time to get regular sleep, and preset your alarms for the week

Consistency can help habits stick. Here are a few tips to help you stay on track:

• Make it easy to get started: Set up a dedicated workout space in your home or keep gym clothes and gear together so you’re ready to go.

• Track progress: Write down your workouts in an app or journal to celebrate your wins.

• Find an accountability partner: Work out with a buddy or text a friend when you start and finish a workout to hold you accountable.

• Habit-stack: Pair a new habit with an existing one, like drinking a glass of water every time you walk the dog.

Where dietary supplements fit alongside everyday habits

While supplements shouldn't replace movement or healthy eating, they can help bridge certain nutrient gaps. Cartigenix HP is one option to explore. It’s formulated with ingredients intended to support cartilage regeneration, joint flexibility and comfort.*

Cartigenix HP has been evaluated in three published human studies, including a randomized, placebo-controlled trial. In the studies, conducted on behalf of Calroy Health, participants showed an average 67% reduction in pain scores and an average 50% increase in walking distance within 90 days, with measurable cartilage regeneration biomarkers and noticeable improvements as early as 15 days.*† 

Listening to your body: When to check in with your healthcare provider 

Check with your healthcare provider before starting a new supplement. Your doctor can help you determine whether a supplement is appropriate for your needs and health profile. 

The bottom line

Keeping your joints healthy follows many of the same principles as taking care of your overall health: move regularly, eat nutrient-dense foods, stay hydrated, and get enough rest. No single habit does it all. Focus on building a consistent routine that works for you, and over time, you’ll be taking meaningful steps toward supporting your joints for years to come. 

Frequently asked questions (FAQs) 

Is it normal for joints to feel different with age?

Throughout life, joint cartilage naturally experiences wear, and tendons may become less flexible. This can lead to stiffness and discomfort during movement, especially after sedentary stretches. However, bothersome joints should not be dismissed as a normal part of life. “I often advise my patients to seek medical guidance if they develop persistent joint discomfort, swelling, redness, warmth, or morning stiffness that lasts longer than 30 to 60 minutes,” says Oparaji. 

At what age should I start focusing on my joint health? 

When it comes to protecting your joints, it’s never too early to start. “There's no magic age, but I'd start in the teen years,” says Mian. That means learning to land and pivot properly during sports and building basic leg strength to prevent injury. Mian says many of the complaints he sees in 50-year-old patients started when they were much younger. He recommends including strength training in your routine in your 30s if you haven’t already. “It's a lot easier to protect a healthy joint than to fix a damaged one—don't skip leg day,” he says.

†As shown in a placebo-controlled, randomized, controlled human research study (Vaidya 2025) and an observational study (Desai 2024). A prospective study (n=1,236) similarly demonstrated significant improvements in pain scores, along with quality of life measures (Desai 2022).