"You are what you eat" has been a common phrase in our collective lexicon since Victor H. Lindlahr published his book over 80 years ago. Although nutritional science has come a long way since then, it should come as no surprise that your diet plays an important role in your overall health, including your orthopedic health.

Eating for Your Musculoskeletal System Health

Your musculoskeletal system includes all your bones, joints, muscles, tendons, and ligaments. Proper nutrition is vital for growing and maintaining your musculoskeletal health and reducing inflammation. Strong bones and muscles can help reduce your risk of injury, osteoporosis, and even speed up your recovery time if you're injured.

Although most people have a variety of ideas and beliefs about “the best” or “the correct” diet, there isn't a one-size-fits-all approach to nutrition. With that in mind, here are some general nutrition tips for orthopedic health.

Get enough calcium.
Calcium is essential for building and maintaining strong bones. Adults ages 19-50 need 1,000 milligrams (mg) of calcium per day, and adults over age 50 need 1,200 mg per day. Good sources of calcium include dairy products, leafy green vegetables, and calcium-fortified foods.

Get plenty vitamin D.
Vitamin D helps your body absorb calcium. Adults need 600 IU of vitamin D per day, and adults over age 71 need 800 IU per day. Good sources of vitamin D include sunlight, fatty fish, and fortified foods.

Eat fruits and vegetables.
Fruits and vegetables are a good source of vitamins, minerals, and fiber. They are also low in calories and fat. Aim to eat at least five servings of fruits and vegetables per day.

Don't forget about protein.
Protein is essential for building and repairing tissues, including bones and muscles. Adults need 0.8 grams of protein per kilogram of body weight per day. Good sources of protein include meat, poultry, fish, eggs, dairy products, beans, and lentils.

Limit your intake of processed foods, sugary drinks, and unhealthy fats.
Processed foods, sugary drinks, and unhealthy fats can contribute to weight gain and inflammation, which can put stress on your bones and joints. Instead, focus on eating whole, unprocessed foods.

Stay hydrated.
Staying hydrated is important for overall health, including orthopedic health. Drink plenty of fluids throughout the day, especially water.

What specific vitamins and minerals are important for orthopedic health?

Magnesium is an essential mineral for bone and muscle health. It helps in the absorption of calcium and is essential for muscle and nerve function. The recommended daily intake of magnesium for adults is 310-420 mg. Foods rich in magnesium include nuts, seeds, and legumes.

Vitamin K

Vitamin K is essential for bone health. It helps in the production of proteins that are essential for bone health. Vitamin K also plays a crucial role in blood clotting. The recommended daily intake of Vitamin K for adults is 90-120 mcg. Foods rich in Vitamin K include leafy greens, broccoli, and Brussels sprouts.

Vitamin C

Vitamin C is essential for collagen production, which is essential for the development and maintenance of bones, cartilage, and tendons. Vitamin C also plays a crucial role in the immune system function. The recommended daily intake of Vitamin C for adults is 75-90 mg. Foods rich in Vitamin C include citrus fruits, berries, and leafy greens.

Vitamin A

Vitamin A is essential for bone health. It helps in the development and maintenance of bones. Vitamin A also plays a crucial role in the immune system function and vision. The recommended daily intake of Vitamin A for adults is 700-900 mcg. Foods rich in Vitamin A include sweet potatoes, carrots, and leafy greens.

Zinc

Zinc is essential for bone health. It helps in the production of collagen, which is essential for bone health. Zinc is also essential for immune system function and wound healing. The recommended daily intake of Zinc for adults is 8-11 mg. Foods rich in Zinc include oysters, beef, and legumes.

Additional tips for musculoskeletal health:

• Quit smoking.
  Smoking can weaken your bones and increase your risk of fractures.

• Manage your weight.
  Obesity is a major risk factor for osteoporosis, a condition that causes bones to become weak and brittle.

• Get enough sunlight.
  Sunlight helps your body produce vitamin D, which is essential for bone health.

• Get regular exercise.
  Exercise helps to strengthen your bones and muscles, and it can also help to prevent injuries. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  
  

Although there isn't a single diet or exercise routine that works for everyone, these nutrition and lifestyle tips are a good place to start if you're trying to improve your musculoskeletal health. If you need more guidance, please consider talking to a doctor. If you have any concerns about your musculoskeletal health, the experts at The Centers for Advanced Orthopaedics can help. Schedule an appointment today!