Joint Health 101: Joints in the Human Body and Care Tips

How many joints do you think there are in the human body? We’ll tell you later, but here’s the point: your joint health affects how you move, train, sleep, and recover day to day. They faithfully do their job every day, but if you’re like most of us, the only time you think about them is when something starts to hurt. Let's talk about maintaining healthy joints and easing discomfort.

Joint pain is no joke, so today we’re sharing practical ways to protect the joints that feel good and support the ones that aren’t at their best right now. Think daily mobility, the right mix of strength and low-impact movement, and nutrition that helps keep inflammation in check.

Mobilisation

Mobilising your joints gently through their full range of motion daily is an excellent idea. Just taking five minutes before bed to move all your joints, starting from your toes and working upwards, can help maintain mobility, encourage joint fluid movement, and deliver fresh nutrients into the joint. Keep it smooth and comfortable, and you may also find it helps you relax for better sleep.

The Right Type of Exercise

Exercise shouldn’t hurt. Listen to your body and choose a level that feels challenging but still comfortable, especially if you’re currently managing soreness.

Load-bearing exercise such as walking, running and resistance training is essential for keeping healthy joints strong. The compression that occurs with load-bearing can help joints maintain thick, resilient cartilage and supports bone density. Start with a manageable dose and build up gradually so your joints have time to adapt.

Low Impact exercise such as swimming, tai-chi and seated movement classes are useful for maintaining function and rehabilitating joints that are already sore. If you’re stuck for a class, local councils often have information about gentle exercise sessions for older adults.

Anti-inflammatory Diet

Maintaining healthy joints and easing discomfort can be achieved by keeping systemic inflammation low. This not only helps protect against joint issues, but can reduce joint pain and may slow the progression of joint discomfort over time. The most well-tested eating pattern for calming inflammation is the Mediterranean eating pattern which is high in vegetables, fruit, healthy fats, plant compounds and fibre while being low in processed foods and added sugars. Eating this way supplies bone-nurturing nutrients such as calcium, vitamin D, vitamin K2 and omega-3 fatty acids, all of which matter for joints and mobility.

Eat frequently:

• Fruits, vegetables, whole grains, nuts, seeds and legumes. Brightly coloured berries and dark green and orange vegetables are especially high in anti-inflammatory phytochemicals.
• Fatty fish: salmon, sardines
• Olive oil and avocado
• Fermented foods including dairy (yogurt, kefir) and fermented plant foods such as sauerkraut.

Eat moderately (once or twice a week):

• Meat, non-fermented dairy, eggs
• Red wine

Eat rarely or avoid:

• Highly processed foods, including processed meats
• White sugar
• Refined oils that may be rancid and deep fried foods

Targeted Supplementation

Maintaining healthy joints and improving the painful ones can seem daunting, but targeted supplementation can make the plan feel simple and consistent.

Key supplements: hydrolysed collagen and hyaluronic acid paired together can be incredible for increasing comfort in those 360 joints you have, but buyer beware. When sourcing a collagen supplement for joint health, do yourself a favour and check the dosage. You need 10 grams a day to really experience the benefit, so this is what we put in PRO-D joint formula. Don’t waste your money on a low dose supplement.

PRO-D also contains the right amount of hyaluronic acid for joint lubrication and vitamins and minerals that are crucial to bone and joint health but are deficient in some New Zealand soils.

You can read more about Pro-d here, and perhaps sign yourself up for a jar while meal planning a delicious week of La Dolce Vita eating.

FAQ

What is joint health?

Joint health is the strength, stability, and comfort of the tissues that let bones move smoothly at each joint. It depends on cartilage, synovial fluid, ligaments, and the muscles that support alignment. Daily movement and consistent strength work are the fastest ways to protect it.

How many joints are in the human body?

Most adults have about 360 joints, although the exact number varies by how joints are counted and by individual anatomy. Many are tiny joints in the hands, feet, and spine that you rely on constantly. If one area is sore, focus on gentle range of motion first and build support around it.

What is a simple daily mobility routine for stiff joints?

Move each joint slowly through a comfortable range of motion for 3 to 5 minutes, starting at the toes and working upward. This helps circulate nutrients into the joint and encourages fluid movement. Keep the motions pain-free and make it part of your wind-down routine.

Is walking good for joint health?

Yes, walking is a load-bearing activity that can help maintain strong cartilage and bones when done at a comfortable intensity. The repeated, moderate compression supports joint tissue by stimulating adaptation over time. Start with short, consistent walks and increase duration before speed.

What foods support cartilage health?

Cartilage health is supported by a diet rich in colourful plants, omega-3 fats, and adequate protein for tissue repair. Foods like berries, leafy greens, olive oil, and fatty fish provide compounds linked with lower inflammation. Build meals around whole foods and limit highly processed options.

Can the Mediterranean diet help joint pain?

The Mediterranean diet can help joint pain for many people because it emphasises anti-inflammatory fats, fibre, and plant compounds. Lower overall inflammation can mean less stiffness and better day-to-day comfort. Aim for vegetables at most meals, olive oil as your main fat, and fish a few times per week.

How much collagen should I take for joint comfort?

Many people look for 10 grams per day of hydrolysed collagen to support joint comfort. Pairing collagen with hyaluronic acid can also support lubrication and smooth movement. Check the label for the actual dose per serve and use it consistently for several weeks.