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Eat Your Way to Better Joint Health
by Dr. David Williams
Published 02/03/09
I don’t have to tell you that as we get older our joints give us more trouble—I’ve been there myself. I’ve often thought our joints should come with an owner’s manual. Like the moving parts on a car, they need care and maintenance—and one of the biggest ways we can help our joints is with what we eat.
In fact, I’m convinced that many of the dramatic changes in our diet in the last century have contributed to our joint mobility problems. So here are some “old fashioned” recipes that can help bring back joint health.
Simmer Up a Joint-Boosting Broth
In earlier days, our diets routinely contained bone broths. I don’t think I had a Thanksgiving as a child where Mom didn’t boil the leftover carcass of the turkey to make soup.
Bone broths are easy to make. Begin with bones from fish, poultry, beef, lamb, or pork. The bones can be raw or cooked, and they can be stripped of meat or still contain meat remnants and skin. I also add leftover eggshells because the membrane that separates the white from the shell contains four joint-boosting nutrients—hyaluronic acid, glucosamine, chondroitin, and collagen.
Place the bones and eggshells with water in a pot and add a couple of tablespoons of one of the following per quart of water: apple cider vinegar, red or white wine vinegar, or lemon juice. Gently stir and then let it sit for about 30 minutes to let the acid go to work.
After 30 minutes, bring the pot to a boil, then cover and simmer for 4 to 6 hours for fish, 6 to 8 hours for poultry, and 12 to 18 hours for beef, lamb, or pork. Keep a lid on the pot and add water when necessary. Once it’s done, you can strain it immediately and sip it as a soup (but don’t reheat the broth in a microwave—certain amino acids may become toxic if microwaved).
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