In order to keep your bones and joints healthy, you’ll want to ensure that you have a calcium-rich diet, sourced from dairy products, almonds or super greens like broccoli and kale. Vitamin D is also crucial as it helps to regulate the amount of calcium in your body. As well as your diet, your lifestyle makes a difference too; physical activity, whether a daily walk or more intense workout, can help to build strong bones and strengthen the muscles around your joints.

There are a number of nutrients that can help to relieve pain in your joints. Glucosamine can help to slow down cartilage loss, omega-3 can ease stiffness, and turmeric can block proteins that cause inflammation. People with low levels of vitamin D have also been shown to report higher levels of chronic pain, so supplements may even help to prevent joint pain. All of these vitamins and supplements work best alongside a healthy diet.

Bone density naturally changes over time but there are ways to boost it. Strength training can help to promote bone growth and reduce inflammation, as can a nut and vegetable-rich diet due to the calcium, omega 3, vitamins and nutrients that these foods naturally contain. Protein also plays a key role in maintaining healthy bones, so supplementing your diet with protein powder can benefit bone mineral density.