You are a young man yet @tarazkp ! I can say this from the venerable age of 52.
I substantially abused my body as a young man. I spent eight years as a soldier, and Infantryman and that results on a lot of wear and tear on the joints and injuries from training and fighting.
In my mid 40's I got on a powerlifting kick, and even competing winning a local deadlift contest. Probably also not a great choice for aches and pains. Load bearing exercises are good for longevity but likely with more moderation.
When I eat well I feel better, I've noticed I feel better joint wise when I have a tin of sardines for lunch for several weeks solid. It's likely a sign that my body was craving the Omega 3s (fish oil). Fatty fish likely has some positive cognitive effects also.
Each article in this set includes one or more corresponding research studies, if you are like me and prefer to read the actual study.
https://www.ergo-log.com/fishoil.html
Along with the fish oil I've gotten some positive results from collagen, and I can dump a tablespoon of that into my coffee without any noticeable ill effect on the taste.
Only 6 years away :D
Here, there is a lot of salmon eaten, and we eat a fair bit. However, I am interested in the collagen, as this is the third time it has come up in less than a week, so perhaps it is a sign. What effects has it had on you?
Better sleep, better recovery, potentially some mild nootropic effects, and less joint pain - when I'm consistent with it.
https://www.verywellhealth.com/glycine-overview-4583816
The benefits from collagen are likely from the amino acid glycine. If your diet is already adequte in glycine it may not make a remarkable difference.
https://www.ergo-log.com/collagen-supplement-worn-joints-stiff-painful.html
"Glycine Exhibits Neuroprotective Effects in Ischemic Stroke in Rats through the Inhibition of M1 Microglial Polarization via the NF-κB p65/Hif-1α Signaling Pathway
https://journals.aai.org/jimmunol/article/202/6/1704/109885/Glycine-Exhibits-Neuroprotective-Effects-in
From the NIH
https://pmc.ncbi.nlm.nih.gov/articles/PMC10379184/