What Women Should Know About Joint Health — and How to Ease Discomfort Naturally as They Age

Joint discomfort becomes more common as women age, but many don't realize how much they can still do to protect their knees. With a few simple habits, it's possible to stay strong, flexible, and mobile well into the later years.

As women get older, caring for their joint health becomes more important than ever — especially when it comes to the knees. The knee is one of the body's largest and most complex joints, responsible for nearly every movement we make. We depend on it to walk, climb stairs, lift grandchildren, dance, garden, and enjoy hobbies that bring joy and purpose.

But because the knee carries the body's weight and absorbs impact with every step, it's also one of the joints most likely to develop pain, stiffness, or arthritis over time. The good news? Healthy daily habits can go a long way in protecting your knees and reducing discomfort as the years go by.

Here are gentle, natural ways to support knee health and keep you moving with confidence.

1. Keep Your Body Moving — Even in Small Ways

Movement is essential for joint health. Knees are meant to bend, stretch, and carry weight, and staying active helps keep them flexible and strong.

Regular physical activity can:

• Ease stiffness and reduce everyday aches
• Strengthen the muscles that support your joints
• Prevent excess weight gain
• Improve balance and lower the risk of falls

Simple, low-impact activities — such as walking, swimming, cycling, tai chi, or light stretching — can be especially beneficial. Even short bursts of activity throughout the day can make a meaningful difference.

2. Nourish Your Body With a Joint-Friendly Diet

As the body ages, it becomes more efficient at using energy, which means it needs fewer calories than before — but it still needs high-quality nutrition.

A diet rich in minerals, vitamins, and omega-3 fats helps keep bones and muscles strong. Try adding:

• Leafy greens
• Fish like salmon or sardines
• Dairy products or fortified alternatives
• Potatoes, bananas, and oranges
• Nuts, seeds, and whole grains

Superfoods high in antioxidants — such as berries, turmeric, ginger, and dark leafy vegetables — can also help reduce inflammation and ease mild joint discomfort naturally.

3. Maintain a Healthy Weight to Reduce Stress on Your Knees

Extra weight puts added pressure on the knees — sometimes several pounds of force per extra pound of body weight. Over time, this can speed up cartilage wear and worsen pain.

Even modest weight loss can make a difference. Research shows that people with knee osteoarthritis who lose just a small percentage of their body weight notice improved comfort. Losing more, especially for those who are obese, can significantly reduce pain and improve mobility.

4. Address Injuries Right Away

If you injure your knee — whether from a fall, twist, or overuse — caring for it promptly can prevent long-term problems. The well-known RICE method is a simple, effective first step:

• Rest the knee and avoid painful activities.
• Ice the area for 20 minutes at a time, several times a day.
• Compress the knee with an elastic bandage to control swelling.
• Elevate the leg above heart level whenever possible.

Giving the knee proper time to heal now can save you from chronic pain later.

5. Drink Enough Water Every Day

Hydration plays a big role in joint health. As we age, the body becomes less efficient at storing water — and dehydration can sneak up quickly.

Aim for 60 to 80 ounces of water a day, unless your doctor has advised fluid restrictions. Proper hydration helps cushion the joints and supports overall mobility, energy, and health.

6. Never Ignore New or Worsening Pain

Pain is the body's way of saying something needs attention. New, severe, or worsening joint pain should be discussed with a healthcare provider. It may signal an injury, arthritis flare, or another issue that needs treatment.

If knee pain keeps you from being active, it can create a cycle of stiffness and more pain. That's why finding pain-relief options that work for you is important. These may include:

• Medications or topical creams
• Nutritional supplements
• Heat or cold therapy
• Braces and supports
• Relaxation techniques like deep breathing or meditation

Staying ahead of pain helps protect your long-term mobility.

7. Practice Good Posture Every Day

Good posture might not be the first thing you think about when it comes to knee health, but it plays a major role. Poor posture can cause uneven stress on your joints, speeding up wear and tear.

To maintain healthy alignment:

• Stand tall with shoulders back, head level, and feet shoulder-width apart
• Keep your core gently engaged
• When sitting, place your back against the chair, feet flat on the ground, and knees at or just below hip level

Small posture adjustments can help your joints work more efficiently — and feel better.

8. Choose Footwear That Supports Your Whole Body

The right shoes make a big difference. Footwear that doesn't support the arches or causes the foot to tilt can affect posture and strain the knees, hips, and lower back.

For joint-friendly shoes, look for:

• Low or no heels
• Good cushioning
• Flexibility at the ball of the foot
• A square or rounded toe box
• Proper arch support

High heels, especially narrow ones, put extra stress on the knees and may increase the risk of osteoarthritis. Supportive shoes can help you stay active comfortably.

Joint discomfort is common with age — but it doesn't have to control your life. With simple lifestyle habits, thoughtful movement, and attentive self-care, you can protect your knees and stay active for many years to come.

By listening to your body and making small daily choices that support joint health, you'll be giving your knees the care they deserve — so you can continue enjoying the people, hobbies, and experiences that bring you joy.