The musculoskeletal system or simplified as bones and joints is one of the cornerstones of our civilization. Unlike other animals, humanity developed unique set of hands to craft tools and posture to consume less energy in performing tasks. Having bones and joints that can accommodate the ingenuity of human mind, we progressed from hunter-gatherers into a society that is conducive to technological advancements.
In this modern age where arthritis, back pain, osteoporosis and similar musculoskeletal diseases are becoming more apparent especially among the adults and elderly, there is a need to maximally enhance the consciousness of the populace on Bone & Joint Disorders. With that, Proclamation No. 658 series 2004 was issued by then President Gloria Macapagal Arroyo declaring the 3rd Week of October of every year as “Bone and Joint (Musculo-Skeletal) Awareness Week”. The annual event aims to increase awareness, prevention and treatment of various forms of musculoskeletal diseases.
Aside movement and support, bones serve as protection for internal organs and houses calcium and other minerals. Some parts of bone have marrow at the center where blood cells are produced. Moreover, the bones or skeleton contributes to maintaining regular functions of multiple non-bone organs/systems. It is recommended to build bone mass at a younger age as bones will reach its peak mass at 30 years of age. If bone density is lower that the healthy range, the risk of developing bone related ailments such as osteoporosis will increase.
Joints on the other hand, connects two or more bones to provide movement and stability. A common misconception was cracking the joints in the knuckles making a popping sound can lead to arthritis, however, there is no evidence suggesting that crackling of knuckles causes or worsens arthritis. Rather, it may lead to reduced grip strength and dislocations of fingers. Prolonged repetitive strenuous motion of joints over time may wear and tear the structure of joints which may lead to osteoarthritis.
To build strong bones and maintain a healthy joints, here are some health and lifestyle recommendations:
Achieve and maintain normal body weight. Excessive weight put more pressure on bones and stress on joints which over time may lead to bone fracture, osteoarthritis, and other detrimental health conditions. Moreover, fat cells produce proteins that can cause harmful inflammation around joints. For a proper weight loss regimen, it is highly recommended to consult to a registered nutritionist-dietitian to ensure that losing weight will not compromise the recommended dietary intake.
Exercise regularly. Having an exercise regimen of combined weight training and cardiovascular exercises can strengthen bones and build muscles which supports joints and protect them from damages. However, avoid excessive weight bearing exercises as it may over time weakens joints in the hips and knees.
Make healthy food choices. A balanced diet is the best diet. For a general food guide, Pinggang Pinoy, a food plate model developed by FNRI-DOST, can be used to easily understand the right proportion of food groups in a meal and 10 Kumainments, a popularized version of Nutritional Guidelines for the Filipinos developed by the National Nutrition Council contains easy-to-follow recommendations on attaining a healthy lifestyle.
Maintain regular sleep. A minimum of 7-hour uninterrupted sleep ensures body recovery. sleeping at night is recommended than at daylight as studies shows that sleeping during the day can lead to changes in the blood which may affect blood sugar, immune function and metabolism. Over time, these biochemical changes can elevate risk for health issues such as diabetes, weight gain and even cancer.
PNFP Francis Erik Bacena
Sources:
Proclamation no 658 s.2004
https://www.officialgazette.gov.ph/2004/07/05/proclamation-no-658-s-2004/
Musculoskeletal System
Bone function, dysfunction and its role in diseases including critical illness
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429025/
Is Knuckle Cracking Bad & Can It Lead to Arthritis?
How Much Sleep Do I Need?
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Mistimed food intake and sleep alters 24-hour time-of-day patterns of the human plasma proteome
