The next time you turn your head, bend your back or wave your fingers, be sure to thank your joints for enabling you to complete the action.

Joints are the connection between two bones and allow us to complete many important, but often under appreciated tasks throughout the day. Without proper care, our joints can become damaged, which can lead to arthritis, a swelling or stiffening of the joints that often worsens with age.

Although nearly 350 million people worldwide live with arthritis, there are simple ways not to join that list, according to nutritionist Joanna Wen.

“Diet, physical activity and lifestyle play a significant role in determining your joint health,” says Wen, who founded a website called spicesandgreens.com that is dedicated to weight loss and healthy living. “Regular exercise, a balanced diet with sufficient intake of vitamins and minerals and maintaining a healthy weight are some of the key factors that promote good joint health.”

Wen was quick to point out that not all exercises are the same when it comes to maintaining good joint health. She says some exercise can put pressure on joints, potentially leading to injury.

“The best options are low-impact exercises like walking, swimming and cycling because they help increase joint mobility and flexibility without putting excessive strain on them,” Wen says. “High-impact activities like running or jumping may actually place more stress on the joints, which can possibly lead to inflammation or injury.

“With that being said, the benefits of exercise on joint health far outweigh the potential drawbacks.”

Registered dietitian Erika Collette says in addition to walking, biking and swimming, yoga and dancing are two other activities that will help promote healthy joints.

“You don’t even need to do these things for long period of times,” Collette says. “Spending just 15 to 20 minutes every day can help you start to see improvements, and you can then work your way toward longer exercise sessions.”

Fitness trainer and nutritionist Kate Hall is a believer in low-impact workouts and the benefits they have on joint health. She encourages those who are suffering from joint pain to consult a doctor when starting a workout program.

“It’s essential to listen to your body and choose activities that don’t cause pain and discomfort,” Hall says. “Running long distances and lifting heavy weights may be suitable for some but not others. It’s crucial to consult with a health care professional to determine the best exercise plan for your individual needs.”

In addition to staying active, chiropractic Jason Winkelmann says eating anti-inflammatory foods such as organic, grass-fed meats and wild-caught fish is very beneficial for healthy joints.

“These foods are high in EPA and anti-inflammatory omega 3 fatty acid,” Winkelmann says. “Another rule of thumb is to eat a rainbow a day in vegetables. Vegetables have little to no sugar, unlike fruits, which causes inflammation. All the colors are different antioxidants which help fight inflammation.”

Collette points out that “healthy fats” like olive oil and avocado can improve joint health because of their anti-inflammatory properties.

“The Mediterranean diet, which is based on foods that are commonly eaten in the Mediterranean region like avocado, olive oil, whole grains, lean meats, fish and beans, is the best way to help reduce your inflammation as it includes anti-inflammatory foods,” she says. “Reduce your intake of highly processed sugary foods and red meats, as these usually have inflammatory properties and can cause inflammation everywhere in your body. If you already have joint pain, they will only exacerbate the issues.”

There are multiple treatment options for those experiencing joint pain and arthritis, according to Wen. She says physical therapy is a good start to relieve pain, improve balance and strengthen muscles. Acupuncture and massages are also effective as they stimulate nerves and muscles and help reduce inflammation.

Natural supplements including glucosamine, chondroitin, MSM and CBD have shown potential benefits for joint health, Wen says.

“Glucosamine and chondroitin are natural substances found in the body that can help repair damaged cartilage and promote joint health,” she says. “CBD and cannabis have compounds that interact with the body’s endocannabinoid system to reduce inflammation and provide pain relief. As more research highlights the effectiveness of these natural supplements for joint health, more people are turning to them for a safer and more natural solution than traditional painkillers.

Dietician Juliana Tamayo points out data on natural supplements “is not exact and can be conflicting,” but she is a believer that natural supplements are good for joints.

“A turmeric supplement or drink with curcumin and black pepper extract can help reduce inflammation,” she says. “Taking calcium and vitamin D3 supplements can help prevent osteoporosis and osteopenia, while also improving immune function and preventing chronic illness. CBD is an effective alternative therapy, particularly for joint inflammation and chronic pain.

“It’s essential to consult with a health care professional before using any natural supplements or alternative treatments.”