The Well Life Podcast

Episode 97 - Overview of the Musculoskeletal System

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  1. Overview of the Musculoskeletal System: Comprises bones, muscles, cartilage, tendons, ligaments, joints, and other connective tissue that support and move the body.
  2. Functions:
    • Provides structural support
    • Facilitates movement
    • Protects internal organs
    • Stores minerals like calcium and phosphorus
    • Produces blood cells in bone marrow
      • Common Musculoskeletal Disorders:
      • Osteoarthritis: Degeneration of joint cartilage
      • Rheumatoid arthritis: Autoimmune joint inflammation
      • Osteoporosis: Reduced bone density and increased fracture risk
      • Muscular dystrophies: Genetic disorders causing muscle weakness
      • Fractures and sprains
        • Prevention & Maintenance:
        • Regular weight-bearing exercise
        • Adequate calcium and vitamin D intake
        • Proper ergonomics
        • Avoiding smoking and excessive alcohol
          • Diagnosis & Treatment:
          • Imaging tests (X-ray, MRI, CT)
          • Physical therapy
          • Medications (NSAIDs, corticosteroids)
          • Surgical interventions in severe cases
            • Importance of Early Detection:
            • Early diagnosis improves outcomes
            • Monitoring risk factors like aging, injury, and hereditary conditions
              • Recent Advances:
              • Regenerative medicine (stem cell therapy)
              • Biologics for inflammatory disorders
              • Minimally invasive surgical techniques

                • MSK system is one of my favorite body systems bc w/o it, our quality of life is poor. A strong and healthy musculoskeletal system enables activities of daily living such as movement, structural support, and shape for the body, and protects vital internal organs.

                 

                It is essential for longevity because it directly supports independence, physical function, and overall health, reducing the risk of chronic diseases, injuries, and falls. 

                 

                Best ways to strengthen MSK system

                The musculoskeletal (MSK) system—your bones, muscles, tendons, ligaments, and joints—thrives on consistent movement, balanced nutrition, and recovery. Here are the best evidence-based ways to strengthen it:

                🏋️ Movement & Exercise
                1. Strength Training

                  • Resistance exercises (weights, resistance bands, bodyweight like squats, pushups, planks).

                  • Builds muscle, strengthens tendons/ligaments, and improves bone density.

                    • Weight-Bearing Activity

                    • Walking, jogging, dancing, hiking.

                    • Stimulates bone growth and prevents osteoporosis.

                      • Flexibility & Mobility

                      • Stretching, yoga, dynamic warm-ups.

                      • Keeps joints healthy, prevents stiffness and injuries.

                        • Balance & Stability Training

                        • Tai chi, single-leg exercises, core strengthening.

                        • Reduces fall risk and improves coordination.

                          • 🥦 Nutrition & Hydration
                          • Protein: Essential for muscle repair (lean meats, fish, legumes, dairy, soy).

                          • Calcium & Vitamin D: Crucial for strong bones (dairy, leafy greens, fortified foods, sunlight for D).

                          • Magnesium & Vitamin K: Support bone metabolism (nuts, seeds, whole grains, leafy greens).

                          • Omega-3s: Reduce inflammation in joints (salmon, chia, flax, walnuts).

                          • Hydration: Keeps cartilage and connective tissue supple.

                            • 😴 Recovery & Lifestyle
                            • Adequate Sleep: Muscles and bones repair during deep sleep.

                            • Posture & Ergonomics: Protects spine, reduces strain.

                            • Avoid Smoking & Excess Alcohol: Both weaken bone density and slow healing.

                            • Healthy Weight: Reduces extra strain on joints while still allowing for muscle mass.

                              • 🩺 Preventive Care
                              • Routine Screenings: Bone density (especially after 50 or menopause), vitamin D levels.

                              • Professional Guidance: Physical therapist, trainer, or clinician for safe, personalized plans.

                                • A bone density test (DEXA or DXA scan) is one of the most important screenings for musculoskeletal health, especially as we age. 

                                 

                                A bone density test is crucial because it detects silent bone loss before a fracture occurs. Most women need it at 65, most men at 70, and earlier for those with risk factors or fractures.

                                 

                                🔎 Why Bone Density Testing Is Important
                                1. Detects Osteoporosis Early

                                  • Identifies bone loss before it leads to a fracture.

                                  • Osteoporosis often develops silently—no pain or symptoms until a bone breaks.

                                    • Predicts Fracture Risk

                                    • Tells you how likely you are to break a bone in the hip, spine, or wrist.

                                    • Early detection allows for preventive measures (exercise, nutrition, medication if needed).

                                      • Monitors Bone Health Over Time

                                      • Shows whether bones are stable, improving, or weakening.

                                      • Helps evaluate the effectiveness of treatments like supplements, lifestyle changes, or medications.

                                        • Guides Personalized Care

                                        • Results help your provider recommend specific nutrition, exercise, or medical therapy tailored to your needs.

                                          • 📅 When Should You Get a Bone Density Test?
                                          • Women:

                                            • Age 65+ (routine screening even without risk factors).

                                            • Postmenopausal under 65 if risk factors are present (family history, low weight, smoking, previous fractures, long-term steroid use).

                                            • Men:

                                              • Age 70+ (routine screening).

                                              • Age 50–69 if risk factors are present.

                                              • Anyone (Men or Women):

                                                • After a fracture from a minor fall or bump (a “fragility fracture”).

                                                • If taking medications that weaken bones (like long-term corticosteroids).

                                                • If you have medical conditions linked to bone loss (thyroid disorders, rheumatoid arthritis, digestive issues that affect nutrient absorption).



                                                  • --------------------------------------

                                                  For more information about the hosts, please visit their websites and follow them on social media:

                                                  Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

                                                  https://www.triumphantwomancoaching.com/

                                                  FB - https://www.facebook.com/glenda.shepard1

                                                   

                                                  Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

                                                  https://www.thewellnessfactor.coach/

                                                  IG - https://www.instagram.com/RobinRMcCoy

                                                  FB - https://www.facebook.com/robin.mccoy1

                                                   

                                                  Produced by KB Podcasts

                                                  Music from https://app.soundstripe.com/

                                                   

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