Skeletal System | Maintaining Healthy Bones and Joints
Our skeletal system has a big job, and some of its major functions include giving our body its shape, supporting it, and allowing us to move. It also protects our internal organs, stores minerals, and is needed for the formation of blood cells. That’s a pretty big job indeed!
I know I want to stay active as I get older, and I am sure you do as well. Taking care of your bones and maintaining a healthy skeletal system are important parts of staying active and mobile.
If you want to learn more about how your bones, joints, tendons, ligaments, and other parts of the structural system work together, read my Structural System article.
Healthy Habits for Your Skeletal System
Our skeletal system loves protein, minerals, healthy fats, water, and movement. You know I am all about creating healthy habits because what we eat and drink, as well as our lifestyle, has a huge impact on our overall health. Below is a list of things you can do to help keep your bones and skeletal system healthy.
Stay Hydrated – Water carries nutrients to our cells. If we are not hydrated, we can’t feed our body, including our bones. Water also helps to keep our joints lubricated. The synovial fluid in our joints is mostly water. Make sure you stay hydrated throughout the day with unsweetened water and other healthy fluids.
Stay Moving – Strength training and weight-bearing exercises like walking are good for your bones. Several studies have shown that these types of exercise can slow bone loss and may even promote stronger bones. So if you aren’t moving – get up and get moving.
Snack on Some Nuts – I like almonds, walnuts, and Brazil nuts. Nuts provide protein and are a source of healthy fat and make great snacks. Almonds contain vitamin E, manganese, magnesium, copper, B2, and phosphorous and are a great source of antioxidants. Walnuts contain calcium, magnesium, and potassium. Cashews and Brazil nuts contain selenium. Remember that bones love calcium, magnesium, and phosphorus.
Eating Tips
Beans and Lentils – Help to reinforce the integrity of your bones. Lentils and beans are complex carbohydrates and offer soluble and insoluble fiber as well as being a good source of non-animal protein. They are also a good source of potassium, copper, phosphorus, manganese and magnesium, iron, and some water-soluble vitamins including folic acid, riboflavin and vitamin B6.
Dark Leafy Green Vegetables – Vegetables, especially green leafy ones, are a great source of nutrients. They are rich in vitamins, including Vitamins A, C, E, and K, and many offer B Vitamins. They also offer antioxidants and contain high levels of fiber, iron, magnesium, potassium, and calcium. Our bones love minerals, and Vitamin K plays an important part in maintaining bone health.
Lean Protein – Our bones need protein because it is their primary component! Collagen is the most abundant protein found throughout the body. Eating protein, whether animal or plant, has been shown to help reduce bone loss. Many of us, as we age, tend to eat less protein, which affects our bones. Make sure you are eating protein at every meal, regardless of its source.
- Animal Protein sources include lean meats, chicken, turkey, fish, eggs, cottage cheese, and yogurt.
- Plant Protein sources include beans and lentils, soy products, whole grains, nuts, and seeds.
Healthy Fats – Eating foods high in omega-3 fats helps your body do many things. Foods high in healthy fats include mackerel, salmon, cod liver oil, flax seeds, and chia seeds. Many of these foods are also good sources of protein.
Whole Grains – Many people are avoiding grains; if you choose to eat them, make sure you are eating whole grains like oats, wheat, rye, barley, quinoa, and brown rice. Whole grains contain fiber and many nutrients, including B vitamins, as well as iron, magnesium, and selenium.
Creating a healthy lifestyle is important for all of us. If you are interested in learning more about healthy living, consider one of our online wellness programs.
Supplements and Herbs for your Skeletal System
We have previously talked about Collagen as being the current go-to supplement for healthy bones, joints, and skin, and it definitely helps maintain strong bones, healthy skin and nails, and promote a youthful appearance. There are, however, some other key herbs you want to make sure you are getting enough of.
Calcium / Magnesium / Vitamin D – These three work so closely together and are needed to support the strength of your skeletal system. Many people, even though they may be eating healthy, still do not get enough calcium and magnesium from their diet. Research has also shown that many of us are deficient in Vitamin D. Without Vitamin D, our body can not assimilate Calcium. Calcium and magnesium have a close relationship throughout our body, similar to the relationship of day and night. Both minerals are needed, and both are usually combined in a supplement.
Glucosamine / Chondroitin and MSM – These three are often combined in a supplement to support the lubrication of joints, flexibility, and mobility.
Essential Fatty Acids – Getting enough Omega-3s in your diet or through supplementation can support many healthy functions in the body. Many people have shared that adding Omega-3s to their diet or through supplementation has helped reduce joint pain.
Super Greens – Many of us aren’t thrilled about eating our greens. If you are one of those people, you may want to add a green drink to your day. Greens are so full of nutrients, including calcium and magnesium, and offer the body so many nutritional benefits that are good for way more than your skeletal system.
There are many essential oils that help with sore muscles and joints; you can learn about them here.
Supporting a Healthy Skeletal System as You Age
Taking care of your skeletal system is about more than just your bones. Your diet, movement, hydration, and the nutrients you provide your body all work together to support strong bones and help you stay active as you get older.
It’s not about being perfect. It’s about making small, consistent changes and focusing on one thing at a time. Choose one: add some movement to your day, include more strength or weight-bearing activity, or focus on giving your body the nutrients it needs. Protecting your bone health is important.
If you want to focus specifically on your bones, read Supporting Bone Health Naturally After 40. If you want to learn more about maintaining your joints and mobility, read Support Your Joint Health or Painful Joints and Stiff Muscles.