Download The frame game

The frame game
Our musculoskeletal system allows our bodies to move. It is made up of the muscles
(muscular) and bones (skeletal). This vital collection of muscles, cartilage, tendons,
bones, ligaments and joints provides support, stability and our overall shape.
Sometimes things go wrong with our musculoskeletal system or “frame”.
Osteoarthritis, osteoporosis and the loss of muscle mass are all associated with
different parts of your frame but they all affect the strength of your musculoskeletal
system.
Muscles
A loss of muscle mass is common after prolonged illness, injury or inactivity. This can
have severe outcomes such as physical disability, loss of independence and a poor
quality of life. Age-related loss of muscle mass is most commonly associated with a
lack of physical activity and poor nutrition.
Joints
Osteoarthritis is a condition that affects the whole joint – including the bone, the
cartilage, the ligaments and the muscles – and can include swelling of the tissue
around the joint as well as deterioration of the ligaments in the joint. Research shows
that the risk of developing osteoarthritis increases if you have a family history of the
condition or if you are overweight.
Bones
Osteoporosis is a loss of bone strength, making bones more fragile and prone to
fracture. There are a range of factors that contribute to the loss of bone strength,
including some types of medication and particular illnesses, however, the hormonal
changes that come with menopause can also affect the strength and density of
women’s bones. A family history of osteoporosis can also contribute to your
likelihood of weak bones as you age.
Keeping your frame strong
What can you do to help keep your frame healthy and strong? Jean Hailes
endocrinologist Dr Sonia Davison says, “Things that can contribute to bone density
loss may include lack of weight-bearing exercise, low vitamin D, low calcium intake,
excessive alcohol consumption, smoking, caffeine excess and being underweight”.
The good thing is that there are a number of things that you can do to help keep your
frame strong as you age and choosing the right foods can have an impact on the
health of your frame. The three food groups that contribute to strong bones and
muscles are calcium, vitamin D and protein. Yoghurt, almonds and tinned sardines
are all excellent sources of calcium. Small amounts of vitamin D are found in foods
like some mushrooms, fish and egg yolks. Including sources of protein – like tuna,
chicken, or soy beans – is essential as protein is the building block of healthy bones
and strong muscles.
Nutrition can also help to alleviate some of the symptoms of arthritis. When it comes
to your joints, "A diet rich in fatty fish, dark leafy greens, whole grains and whole soy
(such as tofu and tempeh) may help to relieve the inflammation that is associated
with arthritis" says Jean Hailes naturopath, Jess Gleeson.
Leading an active lifestyle can reduce your likelihood of developing osteoporosis,
arthritis or losing muscle mass. Weight bearing exercise, such as walking, jogging or
dancing, is great for strengthening bones and muscles. Just make sure that you don’t
do anything that might impact any other conditions or injuries. It is just as important
to build your muscle mass by doing some strength training; use weights or your own
body (for example, push ups) to increase your muscle mass.
Weight bearing, strength training exercises and stretching to keep you flexible, just
two to three times a week, can help to keep your frame healthy.
If you are starting a new exercise program, it is a good idea to speak with your doctor
before you start. For more information about incorporating strength training into your
routine, visit the Living Longer Living Stronger website – lllswa.org.au.
Published with the permission of Jean Hailes for Women's Health
jeanhailes.org.au
1800 JEAN HAILES (532 642)