Overview of the Musculoskeletal System: Comprises bones, muscles, cartilage, tendons, ligaments, joints, and other connective tissue that support and move the body.Functions:Provides structural supportFacilitates movementProtects internal organsStores minerals like calcium and phosphorusProduces blood cells in bone marrowCommon Musculoskeletal Disorders:
Osteoarthritis: Degeneration of joint cartilageRheumatoid arthritis: Autoimmune joint inflammationOsteoporosis: Reduced bone density and increased fracture riskMuscular dystrophies: Genetic disorders causing muscle weaknessFractures and sprainsPrevention & Maintenance:
Regular weight-bearing exerciseAdequate calcium and vitamin D intakeProper ergonomicsAvoiding smoking and excessive alcoholDiagnosis & Treatment:
Imaging tests (X-ray, MRI, CT)Physical therapyMedications (NSAIDs, corticosteroids)Surgical interventions in severe casesImportance of Early Detection:
Early diagnosis improves outcomesMonitoring risk factors like aging, injury, and hereditary conditionsRecent Advances:
Regenerative medicine (stem cell therapy)Biologics for inflammatory disordersMinimally invasive surgical techniquesMSK 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
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
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).
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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
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