Do you consider yourself a healthy person? Being active is great! However, its only a portion of what it takes to maintain a healthy lifestyle. Maintaining a healthy diet is just as important as being active. Did you know that 1 in 4 people suffer from musculoskeletal (MSK) conditions, and these conditions increase with unhealthy lifestyle choices.
Here at Broadway at Burrard we care about your MSK health and work towards preventing MSK conditions. However, lifestyle choices to improve your overall health such as a clean nutritious diet high in vitamins and minerals, combined with regular physical exercise, can make all the difference.
Poor nutrition can lead to increased risk for bone, muscle and joint disease! So it is important to know which foods can help decrease risks. According to our friends at the Canadian Chiropractic Association, physical activity and a balanced diet may also reduce the occurrence of injuries and accidents, and may reduce the development of musculoskeletal conditions such as back pain, osteoarthritis, and osteoporosis.
Additionally, the International Life Sciences Institute identifies how osteoporosis can result from inadequate consumption of calcium and vitamin D. Both nutrients are important to help improve MSK health; calcium helps build bone tissue, whereas vitamin D promotes the absorption of calcium itself. As a result, both are key components of a healthy diet for preventing MSK issues.
These arent the only nutrients needed however! Take a look at these recomendations below from The Canadian Chiropractic Association for important nutrition to keep your MSK health in check!
Protein:
Why it’s important:
Protein is necessary to gain bone mass during childhood and adolescence, and helps to preserve bone mass as we age.
Foods High in Protein:
Fish – e.g. salmon, mackerel, sardines
Legumes – e.g. kidney beans, lentils
Chicken
Nuts and seeds – e.g. almonds, cashews, pine nuts, flaxseed
Dairy – e.g. Greek yogurt, cottage cheese
Eggs
Fruits and Vegetables: 
Why they’re important:
Adding fruits and vegetables to your diet has many benefits to your health. They contain an array of vitamins, minerals, antioxidants and alkaline salts. Studies have shown higher fruit and vegetable consumption is associated with positive effects on bone density in elderly men and women5.
Magnesium:
Why consumption is important: 
Do you know that magnesium plays an important role in forming bone mineral? In fact, magnesium contributes to the structural development of bone. As you age, magnesium absorption decreases, and may increase risk of fractures.
Foods High in Magnesium:
Green vegetables
Legumes
Fish
Nuts & seeds
Vitamin K: 
Why it’s important:
Maybe this is one you haven’t considered. We think about adding vitamin C and vitamin D to our diet, but vitamin K is equally important. Vitamin K is needed for the mineralization of bone.
Foods High in Vitamin K:
Lettuce
Spinach
Cabbage
Soya bean products
Zinc4
Why it’s important:
For bone tissue to renew and mineralize, zinc is required. Severe deficiency is usually associated with caloric and protein malnutrition, and contributes to impaired bone growth in children. Milder degrees of zinc deficiency have been reported in the elderly and could potentially contribute to poor bone structure due to its role in regulation of bone formation and resorption. You can supplement with zinc, but there are also ways to add it into your regular diet.
Foods High in Zinc:
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Poultry
Whole grain cereals
Legumes
These are just a few nutrients to consider as you prepare your food for the day. Adding some key elements to your diet could help play a preventative role with certain MSK conditions, especially as you age.
Find out how your chiropractor can help you prevent MSK conditions. Call Dr. Jerry Wright and Dr. Tyler Hunsberger today with yoru questions or Book your appointment online right now! www.broadwayatburrardchiro.com/contact
1. International Osteoporosis Foundation, Nutrition, https://www.iofbonehealth.org/nutrition.
2. https://bjdonline.org/public-and-patient-education/
3. International Life Sciences Institute, Healthy Lifestyles, Diet, Physical Activity, and Health: Europe Concise Monograph Series, https://www.ilsi.org/Europe/Publications/ILSIcm11-004_Diet08.pdf.
4. International Osteoporosis Foundation, Nutrition, https://www.iofbonehealth.org/nutrition.
5. Tucker KL, Hannan MT, Chen H, et al. (1999) Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 69:727-736
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