Musculoskeletal system – Bones, Joints and Muscles Care

The musculoskeletal system-Muscles, bones, and joints provide the basic structure of our body. To protect them and prevent them from injuries such as fractures must be our primary concern.

In this blog, we are discussing some ways through which we can take care of our bones, muscles, and joints and make them even stronger and healthier.

Vitamin C and D for bone density

Vitamin C is one of the main nutrients for taking care of our bones.  It is of utmost importance to keep our bones strong for better movement. Vitamin c is important for producing collagen, the foundation for bone mineralization. Increased levels of vitamin c could also help in increasing bone density.

Vitamin C helps in breaking old cells and the formation of new cells and these new cells help in developing and providing strength to our bones.

Vitamin D is also playing a major role in providing bone density and strength and also lowers the risk of developing osteoporosis.

Start exercising

Warm-up exercises are very important to provide strength to our bones and lessen the risk of the weakness of bone.  It works for bone as well as for muscles and joints. At the young stage, exercise is very important in building bones so that our bones will remain strong during old age as well.

Regularly exercising will reduce the loss in breakage of bones. On the other side, muscles protect our bones from fractures. Regular exercise will also help our muscles to stay healthier and stronger.

Exercise is very important for people having arthritis. It increases strength and helps in reducing joint pain.

Intake of calcium

Calcium is a vital nutrient and closely related to bones and joint’s health. Calcium pills are taken by people to prevent inflammation and pain in joints, especially in knee joints.

Some sources of calcium are dark green leafy vegetables, broccoli, milk, and yogurt. Calcium is also needed for proper muscle movement. Inside the muscles, calcium helps in the interaction between actin and myosin during contractions.

Calcium helps in muscle contractions and energy metabolism. Some studies show that deficiency in calcium might help in producing calcitriol, a hormone that stores fat and also increases cramps in muscles.

Stop smoking

Smoking reduces the level of oxygen in the blood and so muscles will not be able to have enough oxygen. Quitting smoking could increase the levels of oxygen in the blood hence leads to stronger and healthier muscles.

Cigarette smoke has the power to directly damage our muscles. Smoking reduces the number of blood vessels. Hence nutrients will not be transported to the muscles and it leads to weak muscles.

Smoking reduces the ability of our body to absorb calcium that might lead to weakening bones and lowers bone density. Smoking also damages estrogen which is important for the basic building block of our skeleton system.

Drink enough of water

Water helps in bringing all the nutrients that our body absorbs, to the bones and other parts of the body. Studies found that kidney stones are mostly formed from calcium which is due to less of drinking water.

Not drinking enough water can even cause joint pains as the lubrication between the joints becomes less. Researchers found that drinking tap water might help in increasing bone density and also reduces the risk of fractures in the hip and spine.

Water is also important in building and developing our muscles strong.  Muscles are made mainly from water. For healing from any injury like bone fracture and muscle rupture hydration is very necessary and this hydration comes when we are drinking enough water.

Conclusion

Proper care of joints, bones, and muscles ensure our mobility and overall body strength. For reducing pain lubrication and flexibility is very important. Bones are also important as they are protecting our organs and provide support to the muscles. It is important to take measures at an early age for protecting our bones as in getting older our bone density may loosen and makes it quite difficult to control our body posture.

Some nutrients like calcium, vitamin C, and D are very important in building bones and reducing joint pains. Drinking enough water nourishes our muscles and provides lubrication to our joints.

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