Musculoskeletal System

Health Of The Musculoskeletal System

Unfortunately,  osteoporosis  most often occurs in women. Yes, we are more likely than men to suffer from this disease and, although it has a clear genetic component, our lifestyle and diet are two key factors to prevent its onset. If you want to keep your bones healthy, follow a number of important rules.
Every time they talk about osteoporosis , this disease is associated with women between the ages of 55 and 70, as this is the stage at which our bones become more fragile and are exposed because of this to an increased risk of fractures.
Undoubtedly, after menopause in the female body, the level of estrogen decreases, which leads to calcium leaching out of the bone tissue , but the level of calcium is already beginning to decline in the age of 30 years, which makes vital preventive measures that should be started at a young age.

In general, osteoporosis can be prevented with a diet rich in calcium throughout our life, long before the onset of the disease. Nevertheless, if you already have osteoporosis, you will also be interested in learning these 10 secrets of the health of the musculoskeletal system, which will help you strengthen the bones and, thus, create reserve reserves of calcium in the body. Learn in our article!

1. Watch your weight

Stick to weight, normal for your age and height. We all have the ideal weight with which we feel good and enjoy excellent health and ease, and do not necessarily aim at minimum weight, after all, do not forget that extremes are always harmful .

Excess weight gives an “extra” load to our musculoskeletal system, which causes premature wear and weakness of our bones, but extreme leanness, in turn, forces our body to take missing nutrients from its own muscles and calcium from its bones . So, remember: always keep a harmonious weight for you.

2. Importance of Vitamin D

You can find vitamin D  in the form of food additives in pharmacies. This “strengthener” of our bones, vitamin D helps our body to absorb calcium, which we get with food.

This vitamin is also found in salmon and vitaminized milk, but its content in these products is not so high, so it’s best to talk with your doctor so that he advises you for additional vitamin supplements.

3. Benefits of Vitamin K

Have you heard about vitamin K? It is not as well known as vitamin C, but thanks to it it is possible to restore bone tissue, making our musculoskeletal system stronger and more enduring. Do not forget that the bones are a “living tissue” that needs adequate nutrition and is periodically updated .

So, add these products to your diet :

  • Spinach
  • Broccoli
  • Chard
  • Watercress
  • Lettuce

4. Are dairy products useful for our bones?

The question of the benefits of dairy products, as you know, has raised a lot of controversy. Are they a source of nutrients or dangerous to our health? Milk containing animal proteins is not always properly processed, so you should always listen to your body, whether you feel good after this glass of milk, or not.

On sale there is milk, enriched with calcium and vitamin D, it is very useful. However, there are other products rich in calcium , you can choose the options from this list:

  • Tofu
  • Whole-grain products
  • Sardines in oil
  • Salmon
  • Greek yoghurt
  • Tahina (This type of pasta you can find in health food stores, it is rich in calcium and is made from fried sesame seeds)

5. Be careful with vitamin E!

According to a recent publication in the journal Nature Medicine , if you overdo the use of vitamin E (it is found in sunflower oil, avocado, almonds or peanuts), it causes the formation in our body of osteoclasts, a type of cells that accelerate the wear and tear of bone tissue and contribute to the occurrence of osteoporosis.

Thus, despite the fact that vitamin E is a good antioxidant, do not get involved in it , for example, try not to cook every day in sunflower oil. Use the olive ray, it will be much more useful for the health of your bones.

6. Avoid carbonated beverages that destroy bones!

Do not be afraid if you drink them occasionally, once or twice a week. However, keep in mind that the composition of these sweet drinks includes  acid, which is directly harmful to the health of our bones . Drink them in moderation!  

7. Be careful with red meat

Red meat is rich in animal protein, which releases the type of acids in the blood that neutralize calcium , thereby preventing its absorption by our bones. Replace it with lean meat, for example, turkey or chicken.

8. Do not smoke

We constantly remind about this. No habit is more harmful and dangerous for our health than smoking, and nicotine in the blood is the direct enemy of our bones, it can reduce the density of bone tissue .

9. Coffee can be, but in moderation

Coffee is useful only as long as we drink it in moderation, that is, no more than two cups per day (about 200 ml)

10. Importance of sports

Do not run for this marathon, or leave all your money in the gym. Our bones will be grateful to us for moderate exercise, light exercises, for example, daily half an hour’s walk or swimming twice a week. All this will strengthen our bone mass, support the flexibility of the body and improve our overall well-being .