Joint pain | As we age and our activity levels increase, the cartilage in our joints gradually wears down, leading to joint pain and limited mobility for many. To prevent joint degeneration and pain, registered Chinese medicine practitioner Zhang Yong points out that it's necessary to start taking care of joints from age 35, such as avoiding liver and kidney deficiency, which can affect functional decline. He recommends 23 foods and soups that strengthen bones and muscles, helping to comprehensively protect joints and prevent joint pain.
At what age does joint pain begin? The age of onset differs between men and women.
Dr. Zhang Yong stated that women are at their strongest and most resilient at age 28. However, by age 35, women begin to enter the aging process; their blood and energy begin to decline, making them prone to bone loss, joint pain, and other orthopedic problems.
Men typically begin to age around 40, with their kidney energy gradually declining. By age 56, men often experience more pronounced liver energy deficiency and insufficient essence, frequently exhibiting symptoms such as sluggish muscles and joints, and difficulty moving. Dr. Zhang suggests that women should begin 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. Zhang explained that a person's kidney energy gradually weakens with age, and the kidneys have the function of "governing bones and producing marrow." Kidney energy deficiency can lead to weak bones, lower back and leg pain, slow walking, osteoporosis, and other diseases.
From the perspective of traditional Chinese medicine, major joint diseases, such as inflammation, fall under the category of "Bi syndrome," which is often caused by internal deficiency of the liver and kidneys. "The liver governs the tendons," meaning that the strength of the tendons and the flexibility of movement are related to the abundance of Qi and blood in the liver.
If the liver's qi and blood are deficient, the fascia will not be nourished, which can easily lead to symptoms such as contractures, convulsions, tremors in the hands and feet, numbness in the limbs, and difficulty in flexion and extension. When preventing joint diseases, it is necessary to nourish the liver while tonifying the kidneys, focusing on replenishing qi and blood and nourishing the liver and kidneys.
To prevent joint pain and cartilage wear, it is important to increase joint lubrication.
What are some ways to avoid joint pain? Dr. Zhang Yong explains that as we age and our activity levels increase, the cartilage in our joints inevitably suffers wear and tear due to friction. Furthermore, as we age, 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 and tear, joint pain can occur. The knee joint is the most vulnerable area, but the hip is also a common site for pain and degeneration.
Synovial fluid function
- Synovial fluid, acting as a binding agent, is responsible for lubricating bones during movement. As we age, the secretion of synovial fluid between bones decreases. When synovial fluid is insufficient, joints become worn and damaged due to years of friction, resulting in thinning of the cartilage.
- Most joints in the human body are composed of "joint capsules" and "articular cartilage". When the synovial fluid in the joint capsule is insufficient and the cartilage wears down, it will lead to joint pain.
Function of articular cartilage
- There are many types of cartilage in the human body, and the cartilage inside joints is called "hyaluronic acid cartilage." Hyaluronic acid cartilage covers the ends of long bones, forming a smooth surface that allows it to slide while being lubricated by synovial fluid.
- Cartilage itself has no blood vessels; it absorbs nutrients from nearby soft tissues or bones, so its growth and repair processes are very slow.
- If a patient has insufficient muscle mass, the cartilage, lacking muscle protection, is more prone to erosion.
Note: "Long bones" refer to long, narrow bones. The human body has five types of bones: long bones, short bones, flat bones, irregular bones, and sesamoid bones. Long bones are one type of long bone.
Improve joint fluid secretion: 10 recommended foods to prevent joint pain
Sufficient 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. Chang Yung suggests that one can obtain foods and herbs that help increase synovial fluid through diet.
He recommends consuming the following five foods and five commonly used medicinal herbs, which play an important role in preventing and treating joint pain and inflammation caused by joint wear and tear.
Preventing joint pain: 5 foods that increase synovial membrane
1. Black beans
- Taste and nature: sweet and neutral.
- Meridian Tropism: Enters the Spleen and Kidney meridians.
- Benefits: Black beans are considered the "grain of the kidneys," as they can nourish the kidneys, treat edema, and regulate qi. Nourishing the kidneys is beneficial for anti-aging and bone health.
2. Walnuts
- Properties: Sweet in taste, warm in nature.
- Meridian Tropism: Kidney, Lung, Large Intestine.
- Efficacy: It has the effects of tonifying the kidneys and strengthening the waist, protecting joints, and moisturizing the intestines and promoting bowel movements.
3. Fish maw
- Properties: Neutral in nature, sweet in taste.
- Meridian Affiliation: Kidney Meridian.
- Benefits: Rich in collagen, it nourishes yin and blood, tonifies the kidneys and replenishes essence, and protects joints.
4. Sea cucumber
- Taste and nature: Salty and neutral.
- Meridian Tropism: It enters the Lung, Spleen, and Large Intestine meridians.
- Benefits: Contains natural chondroitin and glucosamine, which help relieve joint discomfort.
5. Cruciferous vegetables
- Benefits: Rich in vitamins, magnesium, potassium, calcium and organosulfur compounds, it can improve joint lubrication.
- Benefits: Reduces the chance of developing inflammation and decreases inflammatory response.
Five Chinese medicinal herbs to strengthen bones and muscles and increase synovial fluid in joints ⬇⬇⬇
Foods to prevent joint pain: 5 Chinese medicinal herbs to nourish the liver and kidneys and strengthen muscles and bones
1. Chinese yam
- Taste and nature: sweet and neutral.
- Meridian Tropism: Primarily associated with the Spleen, Lung, and Kidney meridians.
- Benefits: Nourishes the spleen and stomach, promotes the production of body fluids and benefits the lungs, rich in protein, and helps maintain bone density and elasticity.
2. Morinda officinalis
- Taste and properties: sweet and pungent, slightly warm in nature.
- Meridian Tropism: Kidney and Liver Meridians.
- Efficacy: It has the effects of tonifying kidney yang, strengthening tendons and bones, and dispelling wind and dampness.
3. Cornus officinalis
- Taste and properties: Sour and neutral.
- Meridian Tropism: Liver and Kidney Meridians.
- Efficacy: It has the effects of nourishing the liver and kidneys, and astringing and consolidating.
4. Eucommia ulmoides
- Properties: Eucommia ulmoides is sweet and warm in nature.
- Meridian Tropism: Liver and Kidney Meridians.
- Efficacy: It is a commonly used Chinese medicine for tonifying the liver and kidneys, and has the effect of strengthening muscles and bones.
5. Rehmannia glutinosa
- Taste and properties: sweet and slightly warm.
- Meridian Tropism: Liver and Kidney Meridians.
- Efficacy: It has the effects of nourishing blood, replenishing essence and marrow, and is a commonly used medicinal material for tonifying the liver and kidneys and preventing aging.
Promotes synovial fluid secretion; two recommended soups to prevent joint pain.
Dr. Zhang Yong recommends the following two medicinal soups: Eucommia and Walnut Kidney-Nourishing Soup and Chinese Yam, Goji Berry, Fish Maw, and Chicken Soup. Moderate consumption can help increase joint fluid secretion, improve joint lubrication, and also nourish the liver and kidneys to strengthen bone and muscle function.
Soups to increase synovial fluid in joints: Eucommia and walnut kidney-tonifying soup, Chinese yam, wolfberry, fish maw, and chicken soup (ingredients and preparation methods) ⬇⬇⬇
Dietary therapy for preventing joint pain: Two soup recipes to strengthen muscles and bones
1. Eucommia and Walnut Kidney-Nourishing Soup
- Ingredients: 3 qian of Morinda officinalis, 3 qian of Eucommia ulmoides, 5 qian of Dioscorea opposita, 3 qian of Astragalus membranaceus, 1 qian of Lycium barbarum, 1 qian of Longan pulp, 2 qian of Walnut, and 1 to 2 sea cucumbers.
- Preparation: Wash all ingredients and put them into an earthenware pot. Add an appropriate amount of water, bring to a boil over high heat, then simmer over low heat for 1.5 hours. Season to taste and it is ready to drink.
- Efficacy: Protects kidney qi, strengthens the waist and bones.
2. Chicken Soup with Chinese Yam, Goji Berries, and Fish Maw
- Ingredients: 1 black-boned chicken, 5 mace of yam, 3 mace of goji berries, 1 to 2 pieces of fish maw, 1 slice of ginger.
- Preparation: Cut the chicken into pieces, wash and blanch it. Wash the other ingredients and put them into an earthenware pot. Add an appropriate amount of water, bring to a boil over high heat, then simmer over low heat for 1.5 hours. Season to taste and it is ready to drink.
- Efficacy: Nourishes the liver and kidneys, replenishes blood and qi.
Reduce wear and tear and prevent joint pain: 9 foods to replenish joint cartilage tissue
In addition to synovial fluid providing relief, the importance of articular cartilage cannot be overlooked. For individuals whose activity levels cannot be reduced or whose cartilage has already begun to erode, it is even more necessary to supplement articular cartilage to help repair damaged tissue and prevent joint pain. Dr. Zhang Yong recommends the following 9 foods to promote cartilage growth.
Foods that replenish joint cartilage: 1 to 4 (Benefits and Consumption Guidelines) ⬇⬇⬇
Prevent joint pain: 5 foods to replenish cartilage
1. Mulberry
- Taste and properties: sweet and neutral.
- Meridian Tropism: Liver and Kidney Meridians.
- Efficacy: It has the effects of dispelling wind and dampness, benefiting the liver and kidneys, and strengthening muscles and bones.
2. Chicken cartilage
- The cartilage and brittle bones of a chicken usually refer to the cartilage in the breastbone and joint areas.
- Chicken cartilage is rich in nutrients such as protein, carbohydrates, vitamins A and B, calcium, and iron.
- It helps activate collagen and maintain/repair cartilage tissue.
3. Goji berries
- Taste and properties: sweet and neutral.
- Meridian Tropism: Liver and Kidney Meridians.
- Efficacy: It can nourish the liver and kidneys, improve and prevent lower back pain, etc.; improve eyesight and benefit essence and blood.
4. Ginseng
- Taste and properties: sweet and slightly bitter, slightly warm in nature.
- Meridian Tropism: It enters the Heart, Lung, and Spleen meridians.
- Efficacy: It greatly replenishes vital energy, strengthens the spleen and lungs, is beneficial to bone health, and increases bone density.
Foods that replenish joint cartilage: 5 to 9 (Benefits and Consumption Guidelines) ⬇⬇⬇
Preventing joint pain: 5 Chinese medicinal herbs to replenish cartilage
1. Achyranthes bidentata
- Taste and properties: bitter, sweet, and sour; neutral in nature.
- Meridian Tropism: Enters the Liver and Kidney Meridians.
- Efficacy: Promotes blood circulation and menstruation, nourishes the liver and kidneys, and strengthens muscles and bones.
2. Intermittent
- Taste and properties: bitter, sweet, and pungent; slightly warm in nature.
- Meridian Tropism: Liver and Kidney Meridians.
- Efficacy: It has the effects of nourishing the liver and kidneys and strengthening muscles and bones.
3. Epimedium
- Taste and properties: pungent and sweet, warm in nature.
- Meridian Tropism: Liver and Kidney Meridians.
- Efficacy: Warms the kidneys and strengthens yang, strengthens muscles and bones, dispels wind and dampness, and prevents osteoporosis.
4. Privet
- Taste and properties: Bitter in taste, neutral in nature.
- Meridian Tropism: Enters the Liver, Lung, and Kidney meridians.
- Efficacy: Nourishes liver and kidney yin, strengthens waist and knees, darkens hair, and improves bone health.
5. Psoralea corylifolia
- Taste and properties: pungent and bitter, warm in nature.
- Meridian Tropism: Kidney and Spleen.
- Efficacy: Tonifies the kidneys and strengthens yang, consolidates essence and reduces urination, and makes joints strong and flexible.
Two soup recipes for preventing joint pain and replenishing joint cartilage
To repair articular cartilage tissue and prevent premature cartilage erosion, Dr. Zhang Yong suggests drinking the following two soups: Codonopsis and Eucommia Kidney-Nourishing Soup and Ginseng Bone-Nourishing Soup. These soups can help improve blood circulation, nourish the liver and kidneys, and strengthen muscles and bones.
Codonopsis and Eucommia Kidney-Tonifying Soup, Ginseng Bone-Tonifying Soup (Ingredients and Preparation) ⬇⬇⬇
Preventing joint pain: Two soup recipes to strengthen joint cartilage
1. Codonopsis and Eucommia Kidney-Tonifying Decoction
- Ingredients: 3 qian of Codonopsis pilosula, 3 qian of Eucommia ulmoides, 3 qian of Achyranthes bidentata, 5 qian of Dioscorea opposita, 3 qian of Lycium barbarum, and half a jin of pork tendon.
- Preparation: Blanch the pork tendon first. Wash all the ingredients and put them together in an earthenware pot with an appropriate amount of water. Bring to a boil over high heat, then simmer over low heat for 1.5 hours. Season to taste and it is ready to drink.
- Efficacy: Nourishes the liver and kidneys, strengthens the waist and bones.
2. Ginseng Bone-Nourishing Soup
- Ingredients: 3 qian of ginseng, 3 qian of morinda root, 3 qian of cornus fruit, 3 qian of eucommia bark, 5 qian of yam, 1 qian of wolfberry, 1 qian of longan pulp, and half a catty of pork bones.
- Preparation: Blanch the pork bones first, wash the other ingredients, and put them all into an earthenware pot with an appropriate amount of water. Bring to a boil over high heat, then simmer over low heat for 1.5 hours. Season to taste and it is ready to drink.
- Efficacy: Tonifies Qi, strengthens the kidneys and bones.