Nutrition

build a foundation

A proper diet supports a healthy musculoskeletal system

Nutrients and Minerals

Eat the rainbow

A diet rich in fruits and vegetables is the best way to get all of your nutrients. The rainbow contains as many different colors as it does nutrients.

Healthy muscle

Healthy muscle is built on a foundation of omega-3s, magnesium and high quality protein. A healthy lifestyle can help prevent injuries during exercise or even after sustaining an injury because it provides fuel for healing.

Healthy bones and joints

The building blocks of healthy bones and joints include nutrients such as collagen, chondroitin, and glucosamine. Omega 3 fatty acids, calcium, and vitamin D work together to support strong bones.

Managing inflammation

Inflammation is a normal process but managing it can be the key to your health. Healthy fats, prebiotics to help promote gut microbiome, and probiotics are beneficial for both our immunity and musculoskeletal health.

Water

Water is a necessary part of life. It helps deliver nutrients and minerals to the muscles and bones. It helps clear inflammation and allows all of our systems to function properly

Supplements

Supplements should complement a healthy diet rather than replace it. High-quality supplements can help support the musculoskeletal system if additional support is needed.

common questions

Good nutrition is essential for bone health. Bones need certain nutrients in order to be strong and healthy, including calcium, phosphorus, vitamin D, and magnesium. Without these nutrients, bones can become weak and brittle, increasing the risk of fracture. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains will help ensure that you get the nutrients you need for bone health. 

There are many nutrients that are important for bone health, but two key nutrients are calcium and vitamin D. Calcium is essential for bone growth and bone maintenance, and it works with other minerals to keep bones strong. Vitamin D helps the body to absorb calcium, and it also plays a role in bone growth. Together, these two nutrients are essential for maintaining bone health. A lack of either calcium or vitamin D can lead to bone loss and increases the risk of fractures. 

Whole grains as part of a well-balanced diet are healthy for bone and muscle health.  Processed grains that have an inflammatory effect in the body are not ideal for bone and muscle health.

Hormones such as parathyroid hormone, calcitriol (produced from vitamin D), and calcitonin work to regulate calcium levels in the bone and blood. Estrogen and testosterone also have an effect on bone in men and women. It is well-documented that the marked decrease in estrogen at menopause is associated with rapid bone loss. Testosterone helps stimulate muscle growth that can also create an increase in bone formation.

There are also some foods that can weaken bones and make them more prone to fractures. Alcohol is one such food. When you drink alcohol, it prevents your body from absorbing calcium, which is vital for bone health. Additionally, alcohol can also lead to dehydration, which can further weaken bones. Soft drinks are another bone-weakening food. Most soft drinks contain high levels of sugar and phosphoric acid, which can leach calcium from bones and lead to bone loss. Salt is also a bone-weakening food. Too much salt can cause calcium to be excreted in urine, leading to bone loss over time. Finally, hydrogenated oils are terrible for bone health. These oils are often used in processed foods, and they can interfere with the absorption of calcium by the body.  it’s best to avoid these bone-weakening foods.

Bone broth is a great source of nutrients for bone and joint health. It is rich in calcium, chondroitin, and collagen, which are all essential for healthy bones. Bbone broth also contains glucosamine, which helps to rebuild cartilage and reduce inflammation.  Grass-fed meats and wild-caught fish are also excellent sources of bone-building nutrients. For vegetarians and vegans, beans, lentils, nuts, and seeds are all good sources of protein for bone health.

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