Ways to keep the skeletal system healthy
The skeletal system consists of 206 bones and their associated cartilage, ligaments, and joints. A healthy skeletal system consists of strong bones and stable, but flexible joints. Osteoarthritis and osteoporosis are among the most common disorders of the skeletal system. These unrelated conditions, associated with joint deterioration and bone weakening, can be at least partially avoided by observing certain exercise and nutrition do’s and don’ts.
To do this, proceed as follows
Regular exercise is important to maintain strong bones. When it comes to building and maintaining bone mass, it is essential to choose the right type of exercise. Weight-bearing exercises refer to those in which your muscles work against the force of gravity. This type of exercise stimulates an adaptive response in the body that increases bone mineral density. Healthy bone mineral density makes bones less susceptible to fractures. The National Osteoporosis Foundation recommends exercises such as dancing, aerobics, hiking, jogging, skipping rope, climbing, and tennis to help maintain strong bones.
Don’t do that! Don’t do that!
Contact sports and other activities that increase the risk of joint injuries increase the risk of arthritis degeneration of the joints in the coming years. According to a study published in September 2009 in the Journal of Physical Activity and Health, more than 40% of retired football players under the age of 60 reported having arthritis, compared to less than 12% of men of the same age who do not play football. The increased incidence of early osteoarthritis among football players has been attributed to injuries to ligaments and tendons during their playing years. Proper equipment and packaging are important for injury prevention. Joint injuries must be properly rehabilitated to minimize complications later in life.
Consuming an adequate amount of calcium and vitamin D is essential to keep the skeletal system healthy. The authors of a study published in January 2011 in “Nutrition Research” suggest that insufficient vitamin D intake is common. They found low levels of vitamin D in more than 40 percent of Americans. This prevalence suggests that it may be necessary for some people to take a vitamin D supplement to meet the minimum daily recommendation of at least 600 IU. Supplementation may also be required in some adults to achieve the recommended daily calcium intake of 1200 mg. People who avoid dairy products due to allergies or sensitivities should consider supplementing. Magnesium, potassium, and vitamins K and C are other micronutrients needed for optimal bone health. They are generally easy to obtain in a diet rich in fruits and vegetables. The daily consumption of 5 servings of assorted fruits and vegetables usually provides an adequate intake of these important nutrients.
Don’t eat — or drink — That
Although eating the right foods can help maintain bone health, some food choices can contribute to bone mineral loss, which can lead to osteoporosis and increase the risk of fractures. According to the National Osteoporosis Foundation, salty foods can weaken bones. Research presented at the 2013 meeting of the Endocrine Society seems to confirm the association between high salt intake and increased bone fragility. Avoiding processed or canned foods can help reduce the amount of salt in the diet. Eating too much meat can also lead to a net loss of calcium in the bones. The National Osteoporosis Foundation also recommends moderate consumption of alcohol, coffee, tea, and soft drinks.