I’m a chiropractor — follow these 3 rules for better joint and bone health

From bone broth and kefir to fibremaxxing, wellness trends are dominating social media feeds. Dietary choices can play an important role in reducing inflammation, improving bone and joint health or supporting muscle recovery. But an expert has warned that people should not get too caught up in claims about the latest “superfood”. Dean Blackstock, chiropractor and member of the British Chiropractic Association, said: “While it is excellent to see people invested in taking better care of themselves and their musculoskeletal health, unfortunately there’s no miracle food that can achieve this.”

Instead, Mr Blackstock recommended focusing on three themes for long-term musculoskeletal health. He added: “Social media trends can inspire healthier choices, but the fundamentals haven't changed. The best outcomes come from combining a balanced diet with regular movement, strength training, quality sleep and recovery. Consistency will always outperform quick fixes when it comes to supporting healthy bones, joints and muscles.”

When it comes to maintaining strong, healthy bones, the evidence still points towards the basics, Mr Blackstock said.

He added: “Nutrients such as calcium, vitamin D, protein, magnesium and vitamin K2 all play an important role in supporting bone strength and density, particularly as we age.

“If you’re looking for items to add to your basket, prioritise dairy, oily fish, leafy greens, eggs, nuts and seeds.”

Oily fish such as salmon, mackerel and herring are also rich in omega-3 fatty acids which can support brain and heart health.

When it comes to joint health, diets rich in anti-inflammatory foods offer the greatest benefits, according to Mr Blackstock.

He explained: “The Mediterranean diet — rich in fruit and vegetables, lean proteins, oily fish, whole grains and healthy fats — has consistently been linked to lower levels of inflammation and better overall musculoskeletal health.

“However, if you are looking for something slightly more trendy, collagen-rich foods and supplements have become increasingly popular, particularly when paired with vitamin C.

“Although evidence on their long-term impact is still emerging, early research suggests they may help support joint health and recovery.”

Muscle repair is vital after physical exertion to allow muscles to grow larger and stronger. Mr Blackstock said: “Protein plays a vital role in muscle repair, recovery and maintaining lean muscle mass.

"For active individuals, it's not just how much protein you consume, but also when you consume it. Spreading protein intake across the day may be more beneficial than consuming it all in one meal.”

Hydration is another important element of recovery, the expert added.

He said: “Maintaining adequate fluid intake, alongside a healthy balance of electrolytes and carbohydrates, can support recovery and performance, helping the body recover from the physical stresses placed on muscles and joints through regular activity.