The importance of nutrition for musculoskeletal health

The term “health” is broad and can refer to a variety of ailments that might affect the muscles, tendons, ligaments, joints, bones, and other body parts. There are numerous illnesses, such as osteoarthritis, rheumatoid arthritis, osteoporosis, fibromyalgia, and sarcopenia. Stiffness, discomfort, edema, joint deformity, and restricted movement are just a few examples of symptoms.

Effect on Public Health

Almost 14.9 million people in the country are affected by musculoskeletal problems, which are also the second most common cause of absence from work in the UK. 2 Globally, it is estimated that 20–33% of the population lives with a musculoskeletal condition. The NHS alone spends over £5 billion annually treating and supporting these conditions1.

These alarming statistics are expected to rise. Understanding the main risk factors at work is crucial. These include sedentary lifestyles, inadequate nutrition and hydration, obesity, and an ageing population. In response to the worldwide health and economic issues, Public Health England introduced the 5-year Musculoskeletal Health Improvement Project. Its mission is to “Improve the population’s musculoskeletal health.” 1 This is what it set out to do using a whole-systems strategy with a primary emphasis on food health.

Protein

Protein is a vital element in maintaining healthy bones and muscles. Collagen is the main protein that gives bone its strength and flexibility. Proteins and minerals make up the majority of bone’s composition. For growth, rejuvenation, and maintenance, it is essential to consume enough dietary protein, and this requirement must be met throughout one’s life. A diet deficient in protein is likely to increase the risk of weaker muscles and bones, which will increase your risk of falling, breaking a bone, or developing an illness. For vegetarians, sources of high-quality animal protein include dairy and eggs (if allowed), vegan alternatives including lentils, beans, nuts, and seeds, as well as organic, free-range poultry and beef.

Vitamin C

The synthesis of collagen, which gives minerals in the bone structure, is aided by vitamin C. Furthermore, it aids in promoting osteoblast activity and bone production. Moreover, studies have demonstrated that vitamin C can help with calcium absorption.

Citrus fruits in particular are great sources of vitamin C in both fruit and vegetables. They have an alkalizing effect on the body, which can help to counteract the acid-forming effects of protein in the diet. They are also good sources of other vitamins, minerals, and fiber.

Nutrition

We are frequently told to eat well in order to support and preserve the health of our hearts or brains, but this advice also applies to the health of our musculoskeletal system. A diversified, balanced diet rich in nutrients is an excellent place to start because deficiencies in important nutrients increase your chance of developing bone, muscle, or joint illness.

Nutrition can serve a variety of purposes, including modulating the immune system, providing specialized nutrients required for growth, maintenance, and repair, and helping to reduce pain and inflammation. By using nutritional techniques, illnesses can frequently be avoided or their symptoms alleviated.

Magnesium

Our bones contain the majority of the magnesium in our bodies, and it is essential for maintaining density and for the growth of new bone. Many studies have demonstrated the connection between adequate magnesium consumption and enhanced bone mineral density, making it crucial for treating diseases like osteoporosis.

Muscle relaxation is aided significantly by magnesium. In order to prevent the calcification of soft tissue and muscle, it accomplishes this by facilitating calcium absorption. Hence, stress throughout the joints and muscles may be a result of a magnesium deficit.

B Vitamins

Calcium

The most prevalent element in our body, calcium, is a crucial component of bone and makes up 99% of bone mass. Our entire lifespan is dedicated to the process of bone production and maintenance, which is constantly in motion. The significance of prenatal and foetal nutrition for later-life bone health has been widely supported by research. Osteoclasts and osteoblasts are the two principal bone remodeling cells. Osteoclasts break down the bone (resorption), and osteoblasts are responsible for the formation of new bone. For new bone to develop, calcium is necessary.

To maintain vital bodily processes like muscular contraction, blood calcium concentrations must be regulated within a particular range. In response to a low-calcium diet, the body releases the hormone parathyroid, which tells the bones to release calcium. As a result, bones may become weaker and more susceptible to illness over time. When the rate of bone resorption surpasses the rate of bone production, diseases like osteoporosis develop.

As the body is unable to produce calcium, it must be obtained from food or supplements. Also, as we age, our capacity to absorb calcium declines, making us even more susceptible to illness. To stop bone resorption, it is crucial to consume enough amounts of calcium through food. In addition to dairy products, calcium-rich diets also include fortified foods, soft-boned fish like sardines and salmon, and dark green vegetables.

Magnesium can be depleted by a variety of dietary factors, including excessive consumption of carbonated beverages, alcohol, caffeine, and sugar. To make sure the body gets enough magnesium, avoid or cut back on these while increasing your intake of wholegrains, nuts, seeds, and dark leafy greens. It’s crucial to be aware of the fact that as we age, our needs for magnesium rise owing to things like decreased absorption, illness, and/or medication.