What age is prone to joint pain? Does it start to degenerate at 35? Traditional Chinese medicine recommends 23 food soups to strengthen bones and muscles and combat joint pain.

Joint Pain｜As people age and their activity levels increase, articular cartilage gradually wears down, leading to joint pain, restricted movement, and other issues for many. To prevent joint degeneration and pain, registered Chinese medicine practitioner Dr. Cheung Yung advises starting joint care from age 35, for example, by avoiding liver and kidney deficiency which can lead to functional decline. He recommends 23 types of food and soups to strengthen tendons and bones, helping to comprehensively protect joints and prevent joint pain.

At What Age Does Joint Pain Begin? Different Onset Ages for Men and Women

Dr. Cheung Yung states that women are at their healthiest and have the strongest tendons and bones at age 28. However, at 35, women begin to enter a period of aging; their qi and blood start to become insufficient, easily leading to orthopedic problems such as bone loss and joint pain.

Men, on the other hand, begin to age at 40, with kidney qi gradually starting to decline. By age 56, men experience more significant liver qi decline and essence deficiency, often manifesting as slowed tendons and meridians, and inconvenient movement. Dr. Cheung suggests that women should start health maintenance earlier than men to strengthen their bones and joints.

What Causes Joint Pain? Strengthening Bones and Joints Requires Nourishing the Liver and Kidneys

Why does joint pain occur? Dr. Cheung explains that a person's kidney qi gradually weakens with age, and the kidneys "govern bones and produce marrow." Kidney qi deficiency can lead to weak bones, back and leg pain, slow walking, and osteoporosis.

In traditional Chinese medicine, major joint diseases, such as inflammation, fall under the category of "Bi Syndrome." "Bi Syndrome" often has liver and kidney deficiency as its internal cause. "The liver governs the tendons," meaning the strength and flexibility of the tendons are related to the abundance of qi and blood in the liver.

If the liver's qi and blood are deficient, and the tendons are not nourished, it can lead to spasms, twitching, tremors in hands and feet, numbness in limbs, and difficulty in flexing and extending. When preventing joint disorders, it is important to nourish the liver while tonifying the kidneys, primarily by benefiting qi and blood, and nourishing the liver and kidneys.

Preventing Joint Pain and Cartilage Wear Requires Increasing Joint Lubrication

What are some ways to prevent joint pain? Dr. Cheung Yung states that due due to increased age and activity, wear and tear on articular cartilage is inevitable from friction. Additionally, due to age-related decline, the secretion of synovial fluid within the joints also begins to decrease.

When there is insufficient synovial fluid secretion in the joint capsule, coupled with cartilage wear, it leads to joint pain. The knee joint is particularly susceptible, and besides the knee, the hip is also a common site for pain and degeneration.

Function of Synovial Fluid

• Synovial fluid acts as a viscous lubricant, responsible for providing lubrication during bone movement. As people age, the secretion of synovial fluid between bones decreases. When synovial fluid is insufficient, joints undergo wear and tear from long-term friction, resulting in thinning cartilage.
• Most joints in the human body are composed of a "joint capsule" and "articular cartilage." When there is insufficient synovial fluid secretion in the joint capsule, coupled with cartilage wear, it leads to joint pain.

Function of Articular Cartilage

• There are many types of cartilage in the human body, and the cartilage within joints is called "hyaline cartilage." Hyaline cartilage covers the ends of long bones, forming a smooth surface that allows it to glide with the lubrication of synovial fluid.
• Cartilage itself is avascular; it absorbs nutrients that seep from nearby soft tissues or bones, which is why its growth and repair processes are very slow.
• If a person has insufficient muscle mass, cartilage that lacks muscle protection is more prone to wear and tear.

Note: "Long bones" refer to long, rod-shaped bones. The human body has five types of bones: long bones, short bones, flat bones, irregular bones, and sesamoid bones, with long bones being one of them.

Improving Synovial Fluid Secretion: 10 Foods Recommended for Joint Pain Prevention

Adequate synovial fluid in the joints increases the viscosity and lubrication of the synovial membrane, preventing bones from rubbing against each other during joint movement. Dr. Cheung Yung suggests that diet can be used to obtain foods and medicinal herbs that help increase synovial fluid.

He recommends consuming the following 5 foods and 5 commonly used medicinal herbs, which play an important role in preventing joint pain and inflammation caused by cartilage wear and tear.

Preventing Joint Pain: 5 Foods to Increase Synovial Fluid

1. Black Beans

• Nature and Flavor: Sweet, neutral.
• Meridian Tropism: Enters the Spleen and Kidney meridians.
• Efficacy: Black beans are the grain of the kidneys, capable of nourishing the kidneys, regulating water, descending qi, and nourishing the kidneys is beneficial for anti-aging and bone health.

2. Walnuts

• Nature and Flavor: Sweet, warm.
• Meridian Tropism: Enters the Kidney, Lung, and Large Intestine meridians.
• Efficacy: Nourishes the kidneys, strengthens the lower back, protects joints, and lubricates the intestines for bowel movements.

3. Fish Maw

• Nature and Flavor: Neutral, sweet.
• Meridian Tropism: Enters the Kidney meridian.
• Efficacy: Rich in collagen, nourishes yin and blood, tonifies the kidneys and essence, and protects joints.

4. Sea Cucumber

• Nature and Flavor: Salty, neutral.
• Meridian Tropism: Enters the Lung, Spleen, and Large Intestine meridians.
• Efficacy: Contains natural chondroitin and glucosamine, which help relieve joint discomfort.

5. Cruciferous Vegetables

• Efficacy: Rich in vitamins, magnesium, potassium, calcium, and organic sulfur compounds, which can improve joint lubrication.
• Efficacy: Reduces the incidence of inflammation and inflammatory responses.

5 Chinese Medicinal Herbs to Strengthen Tendons and Bones, Increase Synovial Fluid ⬇⬇⬇

Foods for Joint Pain Prevention: 5 Chinese Medicinal Herbs to Nourish Liver and Kidneys, Strengthen Tendons and Bones

1. Chinese Yam (Huai Shan)

• Nature and Flavor: Sweet, neutral.
• Meridian Tropism: Mainly enters the Spleen, Lung, and Kidney meridians.
• Efficacy: Tonifies the spleen and stomach, generates fluid and benefits the lungs, rich in protein, helps maintain bone quality and elasticity.

2. Morinda Root (Bajitian)

• Nature and Flavor: Sweet, pungent, slightly warm.
• Meridian Tropism: Enters the Kidney and Liver meridians.
• Efficacy: Tonifies kidney yang, strengthens tendons and bones, and dispels wind-dampness.

3. Cornelian Cherry (Shanzhuyu)

• Nature and Flavor: Sour, neutral.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: Tonifies the liver and kidneys, astringes and consolidates.

4. Eucommia Bark (Duzhong)

• Nature and Flavor: Sweet, warm.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: A commonly used Chinese medicine for nourishing the liver and kidneys, it has the effect of strengthening tendons and bones.

5. Rehmannia Root (Shudi)

• Nature and Flavor: Sweet, slightly warm.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: Tonifies blood, benefits essence and fills marrow. It is a commonly used herb for nourishing the liver and kidneys and preventing aging.

Promoting Synovial Fluid Secretion: 2 Recommended Soups to Prevent Joint Pain

Dr. Cheung Yung recommends the following two therapeutic soups: Eucommia Bark and Walnut Kidney Nourishing Soup, and Chinese Yam, Goji Berry, and Fish Maw Chicken Soup. Consuming these in moderation helps increase synovial fluid secretion, improve joint lubrication, and also benefits the liver and kidneys to strengthen tendon and bone function.

Soups to Increase Synovial Fluid: Eucommia Bark and Walnut Kidney Nourishing Soup, Chinese Yam, Goji Berry, and Fish Maw Chicken Soup (Ingredients, Preparation) ⬇⬇⬇

Joint Pain Prevention Diet: 2 Soups to Strengthen Tendons and Bones

1. Eucommia Bark and Walnut Kidney Nourishing Soup

• Ingredients: Morinda Root 3 qian, Eucommia Bark 3 qian, Chinese Yam 5 qian, Astragalus 3 qian, Goji Berry 1 qian, Longan Meat 1 qian, Walnut 2 qian, Sea Cucumber 1 to 2 pieces.
• Preparation: Wash all ingredients, put them into a clay pot, add an appropriate amount of water. Bring to a boil over high heat, then simmer for 1.5 hours over low heat. Season to taste and serve.
• Efficacy: Protects kidney qi, strengthens the lower back and bones.

2. Chinese Yam, Goji Berry, and Fish Maw Chicken Soup

• Ingredients: 1 black chicken, Chinese Yam 5 qian, Goji Berry 3 qian, Fish Maw 1 to 2 pieces, 1 slice of ginger.
• Preparation: Cut chicken into pieces, wash and blanch. Wash other ingredients, put them into a clay pot, add an appropriate amount of water. Bring to a boil over high heat, then simmer for 1.5 hours over low heat. Season to taste and serve.
• Efficacy: Nourishes liver and kidneys, nourishes blood and qi.

Reduce Wear and Prevent Joint Pain: 9 Foods to Supplement Articular Cartilage Tissue

In addition to relying on synovial fluid for relief, the importance of articular cartilage cannot be overlooked. For individuals whose activity levels cannot be reduced and whose cartilage has already shown wear, it is even more necessary to adequately supplement articular cartilage to help repair damaged tissues and prevent joint pain. Dr. Cheung Yung recommends the following 9 foods to promote cartilage tissue growth.

Foods to Supplement Articular Cartilage 1 to 4 (Efficacy, Consumption Guidelines) ⬇⬇⬇

Preventing Joint Pain: 5 Foods to Supplement Cartilage

1. Mistletoe (Sangjisheng)

• Nature and Flavor: Sweet, neutral.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: Dispels wind-dampness, benefits the liver and kidneys, and strengthens tendons and bones.

2. Chicken Cartilage

• Chicken cartilage, crispy cartilage, usually refers to the cartilage in chicken breast and joint areas.
• Chicken cartilage is rich in protein, carbohydrates, vitamin A, B, calcium, iron, and other nutrients.
• Helps activate collagen, maintain/repair cartilage tissue.

3. Goji Berries (Gouqizi)

• Nature and Flavor: Sweet, neutral.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: Tonifies the liver and kidneys, improves and prevents lower back pain, etc.; brightens eyes, benefits essence and blood.

4. Ginseng (Renshen)

• Nature and Flavor: Sweet, slightly bitter, slightly warm.
• Meridian Tropism: Enters the Heart, Lung, and Spleen meridians.
• Efficacy: Greatly tonifies original qi, tonifies the spleen and benefits the lungs, beneficial for bone health, increases bone density.
   

Foods to Supplement Articular Cartilage 5 to 9 (Efficacy, Consumption Guidelines) ⬇⬇⬇ 

Preventing Joint Pain: 5 Chinese Medicinal Herbs to Supplement Cartilage

1. Achyranthes Root (Niuxi) 

• Nature and Flavor: Bitter, sweet, sour, neutral.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: Invigorates blood and unblocks meridians, tonifies liver and kidneys, strengthens tendons and bones.

2. Dipsacus Root (Xuduan)

• Nature and Flavor: Bitter, sweet, pungent, slightly warm.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: Tonifies liver and kidneys, strengthens tendons and bones.

3. Epimedium (Yinyanghuo)

• Nature and Flavor: Pungent, sweet, warm.
• Meridian Tropism: Enters the Liver and Kidney meridians.
• Efficacy: Warms the kidneys and strengthens yang, strengthens tendons and bones, dispels wind-dampness, prevents and treats osteoporosis.

4. Ligustrum Berry (Nuzhenzi)

• Nature and Flavor: Bitter, neutral.
• Meridian Tropism: Enters the Liver, Lung, and Kidney meridians.
• Efficacy: Tonifies liver and kidney yin, strengthens lower back and knees, darkens hair, improves bone health.

5. Psoralea Fruit (Buguzhi)

• Nature and Flavor: Pungent, bitter, warm.
• Meridian Tropism: Enters the Kidney and Spleen meridians.
• Efficacy: Tonifies the kidneys and assists yang, consolidates essence and reduces urination, makes joints strong and flexible.

Joint Pain Prevention Diet: 2 Soups to Supplement Articular Cartilage

To repair articular cartilage tissue and prevent premature cartilage wear, Dr. Cheung Yung suggests drinking the following two soups: Codonopsis and Eucommia Kidney Nourishing Soup, and Ginseng Bone Strengthening Soup. These can help improve qi and blood, while also nourishing the liver and kidneys and strengthening tendons and bones.

Codonopsis and Eucommia Kidney Nourishing Soup, Ginseng Bone Strengthening Soup (Ingredients, Preparation) ⬇⬇⬇

Preventing Joint Pain: 2 Soups to Strengthen Articular Cartilage

1. Codonopsis and Eucommia Kidney Nourishing Soup

• Ingredients: Codonopsis 3 qian, Eucommia Bark 3 qian, Achyranthes Root 3 qian, Chinese Yam 5 qian, Goji Berry 3 qian, Half a catty of lean pork.
• Preparation: Blanch the lean pork first. Wash all other ingredients, put them into a clay pot, add an appropriate amount of water. Bring to a boil over high heat, then simmer for 1.5 hours over low heat. Season to taste and serve.
• Efficacy: Benefits liver and kidneys, strengthens waist and bones.

2. Ginseng Bone Strengthening Soup

• Ingredients: Ginseng 3 qian, Morinda Root 3 qian, Cornelian Cherry 3 qian, Eucommia Bark 3 qian, Chinese Yam 5 qian, Goji Berry 1 qian, Longan Meat 1 qian, Half a catty of pork bones.
• Preparation: Blanch the pork bones first. Wash other ingredients, put them into a clay pot, add an appropriate amount of water. Bring to a boil over high heat, then simmer for 1.5 hours over low heat. Season to taste and serve.
• Efficacy: Tonifies qi, nourishes kidneys and strengthens bones.

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