October is Musculoskeletal Health Awareness Month.
The musculoskeletal system, also known as the musculoskeletal system, consists of bones, tendons, ligaments, muscles, joints, cartilage and other connective tissue. Together, the “musculoskeletal system” forms the foundation of your body and enables your every movement.
Maintaining this system is essential so you can continue doing the things you enjoy, whether it’s staying upright and active or running after an ice cream truck or someone who looks like Harry Styles.
This means we need to maintain musculoskeletal strength as it is essential for mobility, balance and quality of life. After the age of 30, everyone begins to gradually lose bone density. However, in women, bone loss accelerates during perimenopause and menopause, increasing the risk of bone fractures and bone injuries. It is no coincidence that osteoporosis, a disease that weakens bones, mainly affects women.
Added to this bone loss is sarcopenia, the age-related loss of muscle mass, which can increase the risk of falls, cause serious injuries, and significantly impact independence and quality of life.
The good news is that it’s not all pessimism. There are things you can do starting today to strengthen your musculoskeletal system.
To find out, we consulted Katherine J. Coyner, MD, an orthopedic surgeon at the UConn Musculoskeletal Institute and a university physician. Below she reveals her tips for maintaining and strengthening our musculoskeletal system.
6 ways to strengthen your musculoskeletal system
1. Prioritize weight-bearing exercises. Strength training basically means any activity in which you support your own body weight and work against gravity. For example, walking, running and hiking are forms of weight-bearing exercise that help strengthen bones.
On the contrary, weightless exercises like swimming or cycling do not provide the same benefit because you are not supporting your own weight in the water or on the bike.
2. Incorporate resistance training. Strength training increases both muscle strength and bone strength. This includes any activity that challenges your muscles, such as exercises with free weights, elastic bands, fitness equipment or simply using your own body weight with exercises such as push-ups, squats and planks and others.
“The ideal is to train two or three days a week and not necessarily focus on the amount of weight, but rather the quality of the exercise; body weight can be just as effective,” Coyner said.
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3. Consume enough protein. If it seems like protein is everywhere these days, that’s because it is. Literally. Protein is found in every cell in your body, including bones, and is essential for repairing and maintaining muscle mass.
How do you know if you’re getting enough protein? The recommended daily amount is 0.4 grams per pound of body weight. For example, a person who weighs 140 pounds should consume about 60 grams of protein per day. Foods like lean meat, fish, dairy, legumes and soy are good sources of protein.
4. Watch your calico and vitamin D levels. Calcium and Vitamin D are like the dynamic duo of bone health. They work together to prevent bone loss, strengthen bones, and keep muscles strong.
Women age 50 or younger should consume about 1,000 milligrams (mg) of calcium per day, while women over 50 should consume about 1,200 mg. Regarding vitamin D, the recommended daily dose is 600 international units (IU).
You can get both calcium and vitamin D from salmon, tuna and some fortified products.
Read: The 10 Things You Need to Know About Vitamin D
5. Adopt healthy lifestyle habits. Every decision counts! Avoid smoking as it can negatively impact your musculoskeletal system by reducing bone density and calcium absorption. Alcohol consumption also harms the musculoskeletal system by increasing inflammation, increasing the risk of injury, and impairing the body’s ability to build more muscle.
“Making healthier choices every day can be a big help,” Coyner said.
6. Cope with stress. When you are stressed, your muscles tense up. Stress can affect the entire body and lead to painful chronic diseases of the musculoskeletal system. To combat this, try exercising regularly (at least 30 minutes of walking per day), getting enough sleep, and practicing deep breathing to stay calm and strengthen your body.
The health of your musculoskeletal system is important
Sitting less and moving more is important for overall musculoskeletal health. So if you don’t feel like running, jogging, or other traditional cardio exercises, think about something else. Coyner suggested that people try different activities such as yoga, Pilates or Zumba to find what they like.
You need to prioritize yourself and your musculoskeletal system. Coyner suggested thinking of it as a retirement plan. “So that when you get older you have the strength you need and hopefully you don’t suffer a devastating fracture.”
As the old saying goes, “Happy musculoskeletal system, happy life.”
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