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The right combo of science-backed supplements, foods and lifestyle habits build break-resistant bones, keep joints supple and strong, maintain muscles, supercharge stamina and help you stay lively for years to come. What to eat, what to take and how to live:
- Put out the fire. Vigorous exercise triggers the release of inflammatory chemicals that provoke pain and soreness, interfere with post-workout recovery. Curcumin, the primary active constituent in turmeric root, offsets inflammatory chemicals produced during intense workouts; research shows curcumin supplements lessen inflammation, reduce joint pain, protect against muscle damage and speed recovery. In some studies, curcumin was as effective as NSAIDs in easing stiffness and pain. Look for products with black pepper extract, shown to significantly improve absorption.
- Prioritize protein. Lean, clean protein is crucial for building muscles, minimizing age-related declines in mass and strength. But as we age, the body's ability to synthesize protein decreases, impacting muscles and bones, and disrupting overall function. Research suggests older adults who ate the least protein had more difficulty walking, climbing stairs and executing everyday activities. Red meat, high in saturated fat, can exacerbate inflammation; emphasize fish, lean meat and plant proteins like beans, peas, lentils, nuts and seeds—also linked with less inflammation.
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