The bones and joints are parts of the musculoskeletal system which support body structure, protect vital organs, and give the body its shape. Also, the skeleton allows movement of the body by supporting its weight. The bone and joint act as a lever to pull the muscles to make the body parts mobile.

Musculoskeletal health impacts the quality of life and longevity. Good bone and joint health allow a person to carry out his/her activities with ease and without pain. On the other hand, illnesses, injuries, and other musculoskeletal health issues can lead to disabilities imposing an extensive burden on a person’s health and well-being.

It is not a secret that the body undergoes several changes throughout life. The bones are not exempted because it constantly goes through remodeling. So, as we age, the bone absorption and formation balance change leading to bone tissue loss. The common conditions that affect the musculoskeletal system are osteoporosis, osteoarthritis, gout, arthritis, herniated disk, bone cancer, and bone fractures (broken bones).

Further, bone and joint disorders are one of the common medical conditions that affect the quality of life of Filipinos. In 2004, former President Gloria Macapagal-Arroyo, by virtue of Proclamation No. 658, declared the 3^rd week of October as the “Bone and Joint Awareness Week”. This is to promote awareness and treatment of various musculoskeletal disorders.

Fortunately, musculoskeletal disorders can be treated and prevented. To keep the bones and joints healthy, take the following tips:

• Fill your plate with calcium-rich foods. Kumainment No. 5 tells us “Inom og gatas ug kaon sa ubang mga pagkaon nga puno og calcium.” (Consume milk, milk products, and other calcium-rich foods such as small fish and shellfish, every day for healthy bones and teeth). Calcium is essential in building strong and healthy bones. The main storage sites of calcium in the body are the bones. The human body cannot produce its own calcium, so, it is important to eat foods that are rich in calcium. Milk, yogurt, cheese, soya milk, green leafy vegetables, sardines, and dilis are the among the best food sources of calcium.

• Pay attention to vitamin D and vitamin K. Vitamin D and vitamin K help promote bone formation by mineralizing bone proteins into hard tissues. Moreover, vitamin D is needed to absorb calcium while vitamin K is essential for blood clotting that assists in transporting calcium directly to the bone rather than in the blood vessels. Dietary sources of vitamin D are oily fish like salmon and sardines, liver and egg yolk. Meanwhile, green leafy vegetables, avocado, and cucumber are rich in vitamin K.

• Be physically active. Regular exercise strengthens and supports the bone and joints against damage and fractures by reducing the rate of bone loss and conserving bone tissues. Bone-strengthening activities include aerobics exercise, dancing, running, and walking. The World Health Organization recommends spending at least 30 minutes of physical activities per day or 150 minutes a week.

• Maintain body weight. Weight management is essential for bone density. Gaining additional pounds can add pressure to the bones and joints while underweight people have a higher risk for developing bone health issues.

• Quit smoking and limit alcohol consumption. Smoking is an overall health hazard. Nicotine inhibits bone-forming cells that reduce bone mass. And, alcohol drinking can lead to calcium malabsorption, thus, decreases bone density.

• Take enough rest. Not getting enough sleep affects bone remodeling functions. Lack of sleep diminishes bone flexibility, leading to bone fractures.

Bone and joint health are indispensable regardless of age. Taking care of our bones must start in our early years, and keeping them strong and healthy must never stop.

One way to ensure our overall health and well-being is by protecting our musculoskeletal system, which enables us to walk, run, dance and do other things we love. Thus, keep it a habit in maintaining your bones and joints healthy.

Investing in your bone health equates to investing in your overall health. (NO II Arlie Joy O. Damiles)

References:

Bone Health Basics. (2020, May). Ortho Info. Retrieved October 18, 2021, from https://orthoinfo.aaos.org/en/staying-healthy/bone-health-basics/

Bone health: Tips to keep your bones healthy. (2021, March 6). Mayo Clinic. Retrieved October 19, 2021, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

Calcium, Nutrition, and Bone Health. (2021, August). Ortho Info. Retrieved October 18, 2021, from https://orthoinfo.aaos.org/en/staying-healthy/calcium-nutrition-and-bone-health/

Musculoskeletal System. (2020). Cleveland Clinic. Retrieved October 18, 2021, from https://my.clevelandclinic.org/health/articles/12254-musculoskeletal-system-normal-structure--function

National Nutrition Council. (2015, April 18). 10 Kumainments Cebuano Version. Retrieved from: https://www.nnc.gov.ph/images/10kumainments/10kumainments_Cebuano.jpg

Philippine Statistics Authority. (2018). SAFETY AND HEALTH IN THE WORKPLACE…Cases of Occupational Diseases. LABSTAT Updates, 22(6), 1–6. What is Musculoskeletal Health? (n.d.). Indiana University School of Medicine. Retrieved October 18, 2021, from https://medicine.iu.edu/expertise/musculoskeletal-health/what-is-musculoskeletal-health