“There's not a one size fits all when it comes to aches and pains, there can be a whole number of reasons, such as:[12]

• an autoimmune disease like rheumatoid arthritis 
• wear and tear 
• other health conditions 
• high intensity training like rugby, or repeated exercises  
  or on the flip side, living a very sedentary lifestyle that involves lots of high processed foods

There's also something called DOMS, which is delayed onset muscle soreness that can happen to anyone trying a new activity or pushing too hard at the gym.”

“As we go through the menopause and our oestrogen levels decline, we know that there's a risk between your bone density declining and therefore developing osteoporosis (meaning your bones become weaker and can break easier). So I would suggest:

• increasing your intake of oestrogen rich foods, such as flax seeds – they also have a role in being in a plant based omega-3
• plenty of protein rich foods
• tofu can actually mimic oestrogen in your body – that doesn’t mean it replicates oestrogen but it has the mimicking effects to support and help with bone density
• increasing your intake of antioxidant foods to help reduce inflammation[13]

It’s important to mention as well that smoking also causes your oxygen levels to decline, which can increase the risk of having osteoporosis. This is because of the increase in free radicals, which are unstable oxygen molecules that can cause things like chronic disease.”[14]

“As with causes of muscle aches , there are quite a few reasons for joint issues[15] and not a ‘always a one size fits all’ answer.

Joint trouble can sometimes be genetic, due to wear and tear, a poor diet, lack of movement and exercise, and sometimes a nutrient deficiency.[16]  

We also want to look at our environment, especially in the UK, we've got a very obesogenic environment which means we have very easy access to highly processed foods that are convenient. This can lead to poor diet and lack of movement, so it’s important to be mindful of what you’re eating.” Glucosamine has been identified as being able to help with joint pain.[17] 

“If we look at nutrients first, it's definitely vitamin D as that has a role in your bones.[18] Foods that have calcium in are another important one, as this helps your body absorb vitamin D, helping to support your bones.[19] Look out for foods that have antioxidants in too, lots of spices and herbs such as rosemary, sage and oregano, plus fruits like cranberries and pomegranates.

I suggest supplementing vitamin D too, as we don’t get enough of it here in the UK (sometimes even in the summer months).

If you exercise, it's important to replenish protein stores and ensure that you’re having enough throughout the day, as proteins help to build muscle and support our bones.

Protein is really crucial when you’re older too, as how the body metabolises protein decreases, which leads to loss of muscle mass that impacts your bones.”

“To support this, it’s really important that we’re keeping active and moving where we can, especially now that technological advances mean that children are less likely to go outside to play. So it's definitely just about getting up from where you’re sitting and having a little run around, encouraging different types of exercises like gymnastics or swimming, or doing whatever will keep your bones and muscles moving.

You could even try apps that encourage your child to be outside to use, such as geocaching. This is something you can do together as well, so it’s about adapting to the new world and making the outdoors a fun place to be for your child.

Of course, you also need a balanced and varied diet, especially including foods high in vitamin D such as fortified yoghurts. Vitamin D is crucial in supporting our immune system from a young age.[20]

Once you’re a bit older, in your teens, 20s and 30s, it’s important to help improve bone density by trying different weight bearing and strength exercises.” A mix of all these things can help to support your joints, bones and muscles.