Let's talk nutrition. We all know what an impact healthy eating can have on overall quality of life, but what do all these recommended foods actually do for specific parts of our bodies? Specifically, which of these healthful foods is packed with nutrients that are essential for optimal bone and joint health?

Osteoarthritis (OA) is one of the most common causes of joint pain and the knee is certainly not an exception. Osteoarthritis of the knee causes a roughening and thinning of the cartilage, or cushioning between the upper and lower leg bones. Knee cartilage is called the 'meniscus' and forms a disk shaped cushion protecting the leg bones from rubbing together during movement. In the beginning stages of OA of the knee, and in progression of the disease, the meniscus develops cracks and gradually wears away. Physical symptoms result in pain, and stiffness, with grinding noises noticed as bone rubs against bone.

One of the nutrients found to reduce degradation of the menisci from OA is Vitamin C. A ten-year Australian study found that out of 300 participants, those who maintained a high level of Vitamin C intake over the course of the study showed a 50% reduction in degredation and thinning of the knee cartilage compared to those who were not regularly intaking the vitamin. While there is no definite answer as to why Vitamin C works to prevent knee OA, researchers speculate that the answer lies in Vitamin C's role in biosynthesis of the collagen fibrils that compose cartilage.

Another important nutrient that plays a role in maintaining knee health is Vitamin D. A similar study to the Australian Vitamin C study was conducted in Boston with the goal of determining the effect of supplemented Vitamin D intake on progression of OA over a period of 8 years. The researchers found those, whose knee x-rays showed signs of early stages of OA, were not as likely to experience the full-blown progression of the joint disease eight years later if their dietary intake and blood levels of vitamin D were higher than the recommended daily amount. These results have been attributed to Vitamin D's positive, hormone-like affects on bone cells and growth, and the researchers postulated that vitamin D may affect the surrounding bone material in joints as well, thus halting the progression of OA. These results could be especially relevent for individuals who do not obtain Vitamin D from sunlight due to their geographic location, such as in Boston.

To make sure you are getting enough Vitamin C, add foods like broccoli, strawberries, oranges, papaya, cauliflower, parsley and kale to your daily diet. Vitamin C supplements are also available at local pharmacies and can even help protect against illnesses such as the common cold. Excellent sources of vitamin D include salmon while very good sources include shrimp, vitamin-D fortified milk and eggs. You can also get Vitamin D by simply sitting in the sun! However people who have darker skin have a higher concentration of melanin in their skin and must sit in the sun longer to absorb sufficient amounts of the vitamin. If this is the case, or if you live in an area with diminished sunlight, your best bet might be to invest in a Vitamin D supplement. 

While there is still much to learn from research about how to best maintain knee health,  increasing your intake of these essential vitamins can improve your chances at a long and active life for your knees. OA is a condition that worsens with time; it doesn't just happen in an instant, so take precautions now to save yourself some pain in the future! :)

Running is likely one of the most invigorating and popular sports in the world, attracting elite athletes and recreationalists alike. However, more often than not, the “runner’s high” people experience while running morphs into pain soon after the workout ends. With the degree of high-impact pounding your feet, knees and legs endure even during a simple mile long run, it is no wonder that those who are dedicated to the sport are plagued with such annoyingly chronic injuries as shin splints, runners knee, and plantar fasciitis. So what can you do to avoid spending one, two or perhaps more days sidelined with an injury? Achieve balance. The well-known adage that warns everything is better in moderation poses no exception to runners. In fact, incorporating cross-training and yoga into your weekly training routine will actually enhance your overall performance and efficiency. Over time you will see your agility, endurance, and stamina soar, while those pesky injuries become a distant memory. In particular, practicing yoga is an exceptional remedy to assuage tight muscles and sore joints.

As a victim of chronic shin splints and hip pain myself, yoga has without a doubt eased my struggle. It promotes refined attention to balance, posture, and alignment, thereby improving your form and performance and preventing injury. I find that I can endure longer distances and run at  a more consistent pace when I am not preoccupied with discomfort in my lower limbs. Moreover, I am MUCH more flexible and I no longer suffer from gut-renching muscle cramps.

Running is an extremely unidimensional activity, utilizing almost exclusively a forward motion, whereas yoga forces you to maximize total body mobility. There are a few choice poses that I have found to help my pain and which have also been supported by my yoga instructor as essential poses that cater to the runner. I have included a link that walks through poses that isolate the hamstrings, quads, knees, hips, ankles and core, all of which are areas that are engaged when you run.

http://www.iyogalife.com/runners/The_10_Best_Poses_for_Runners.shtml

google.com

These poses are a great place to start, but it would be well worth your while to go to a few local classes and receive formal instruction to prevent strains and build your experience level. All in all, becoming a student of yoga offers so much more than improved flexibility; it offers a way to melt away everyday stresses, control your breathing and ultimately achieve a sense of balance that will enhance your life and of course, your running performance.