Few people worry about their musculoskeletal health when they are young but that’s the prime time to prevent future problems. Good bone health starts early. Your bones build density from infancy through to young adulthood. And nutrition as the base of all existence has its role to play just like in all other physiological process in the body; (growth, reproduction, maintenance and repair).
The term used in relation to the muscular system (muscle) and the skeletal system (bones) is musculoskeletal system.
The muscular system is the body of various organs and body parts made up of muscle cells. Protein elements, with a network of blood vessels and nerves makes up muscles. Some of the functions the muscular system plays is in mobility. And also giving the body its form and its posture, as well as in the protection of organs. In some cases – like the heart – the muscle cells make up the organ itself.
Bone cells and connective tissue comprised makes up skeletal system. It has a rich supply of nerves and blood vessels, with bone marrow at the center. Just like with the muscular system, it is responsible for movement. In addition to this, other functions include; protecting body organs e.g. the skull protects the brain, supporting the body (bones hold up your body). And also acting as storage for calcium and other minerals.
Nutrition
Understanding how your bones and muscles work helps to understand how you can use good nutrition to keep them strong, solid and healthy.
Nutrition strongly affects bone and muscle health in all lifecycles; For example, when you were growing in your mothers’ womb, what she ate was a reflection of your bone health as an infant and as a child; reason being her dietary mineral supply affects the bone mass of you the baby. We continue to accumulate bone mass all through our life until the age of 30 when our bodies stop making bone deposits…then the bone deposit withdrawal starts. Did you also know that you end up with a completely new skeleton every 10 years? Well, now you do. Like most parts of your body, your bones are constantly breaking down and remodeling themselves.
Having said all that, what can we do to ensure bone health even when our bone deposits are dwindling with age? Good nutrition and regular exercise= Good bone remodeling. Remember what we said earlier about our body’s constant remodeling? When bone cells sense strain, a signal is sent to the brain to increase bone formation. The bones adapt, repair themselves and ultimately strengthen, if we are well nourished. The old bone is removed while the new bone is laid down. However, in the case of poor nutrition and being deficient of certain nutrients; (e.g. calcium, vitamin D, magnesium), the bone reconstruction and remodeling process is fraught.
Effects Of Nutrition & Exercise
Similarly, muscles thrive with good nutrition and exercise as a regular in your lifestyle. Especially with modern living where most things don’t/ rarely demand strenuous activity and movement. The muscles get smaller and smaller as we work less and less. In addition to this, we also experience sacropenia (natural muscle loss as a result of aging, malnutrition and disease). It’s long tern effect is frailty and loss of balance. Muscle loss is progressive and not a one-time event. Meaning that these changes to our bodies are only noticeable over time.
Some of the foods that contribute to healthy muscle growth, development, maintenance and repair include; protein rich foods – both animal proteins; (red meat, poultry and poultry products, dairy and dairy products, fish) and plant based proteins; (bean varieties, lentils, soya and its derivative products, nuts and seeds) . In addition to fruits and vegetables (include a range of different colors of fruits and vegetables daily).
Consumption of calcium rich foods ensures bone health. They include (green leafy vegetables – cabbage, broccoli, okra – nuts, fish), protein rich foods; (especially from plant sources), vitamins C, D, E, K (variety of fruits and vegetables), and minerals (zinc, phosphorus, magnesium).
Caution
We should also be keen to moderate the intake of alcohol and caffeine in our diet. These hinder the absorption and the utilization of important nutrients. Another important factor to note is use of pharmaceutical products. Some medication – prescribed or otherwise – contribute to bone and muscle health deterioration as a side effect. In such a case, consult with your prescribing doctor and a nutrition specialist on the way forward. Nutrient supplementation can be done in cases of deficiencies. But under the supervision of a registered and certified nutritionist/ dietician.
What we need to remember is that bones and muscles are strengthened by regular aerobic and strength training exercise. Hoewer built up with a balanced diet made up of whole, unrefined and fresh foods. Regular checkups for nutrient deficiencies and your skeletal health status are recommended every so often.
Taking care of your health now goes a long way in keeping you active in the years to come.
