Stepanova named three main rules for joint preservation after 50 years.

Maintaining joint health after the age of 50 requires a systematic approach that includes movement, nutrition, and attention to one's own body. She told the Newspaper about this on January 23.Ru" rheumatologist of JSC "Medicine" Natalia Stepanova.

"Key measures: maintaining optimal weight, regular moderate physical activity, adequate intake of calcium, vitamin D, magnesium, and omega-3 fatty acids," the expert explained.

She added that sports after 50 are not only possible, but also necessary, and the loads should be dosed: swimming, walking, yoga, Tai Chi and an exercise bike are considered ideal.

Stepanova also recommended including fatty fish, nuts, flax seeds, avocados, greens and fermented dairy products in the diet, and undergoing MRI, ultrasound or densitometry at the first sign of joint problems — stiffness or crunch.

"Avoid running on asphalt, jumping and making sharp turns. Include fatty fish (salmon, mackerel), nuts, flax seeds, avocados, greens, citrus fruits, fermented dairy products, and broccoli in your diet. Collagen-containing products (jelly, aspic) are useful, but their effect is enhanced only with sufficient intake of vitamin C. Drink at least 1.5 liters of water a day — the cartilage requires hydration," the doctor emphasized.

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Earlier, on November 26, 2025, it was reported that moderate physical activity, weight control, proper posture, nutrition, and routine checkups help maintain joint health. Experts noted that the natural production of collagen decreases with age, and regular examinations make it possible to identify problems at an early stage.

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