Musculoskeletal disorders (MSDs) are a group of conditions that affect the muscles, bones, and joints. They can cause pain and limited range of motion in the affected area been affected. There is no one-size-fits-all approach to treating MSDs, so it's vital to discuss your symptoms with your doctor or Dietitian. Certain foods may aggravate certain MSDs – eat cautiously if you have any concerns about your health! In addition to discussing your symptoms and diet with your doctor or Dietitian, be sure to keep a physical journal of your symptoms and how they've been affecting your mobility. This will help you track your progress and make better decisions about your treatment.
All MSDs can be classified into three types:
1. Joint pain or swelling- specifically affecting the foot, ankle, knee, hip, or spine
2. Muscle pain- including back pain and neck stiffness
3. Muscle weakness- such as a loss of balance or difficulty lifting objects
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Muscularskeletal disorders are common and can be caused by factors like our profession, past injuries, or genetics.
Some of the most common types of muscularskeletal disorders are:
- Lower back pain
- Rotator cuff injury
- Inflammation of the tendon sheath
Causes of musculoskeletal disorders
Muscularskeletal disorders come in many forms with varying causes and symptoms. They can be classified as peripheral or central:
- Peripheral: Affects one muscle or a group of muscles in an extremity such as hand or foot
- Central (or vertebral): Affects muscles connected to spinal column
- A common type of muscularskeletal disorder is myositis which affects any muscle in the body by inflammation.
- Other types include tendonitis, carpal tunnel syndrome, fibromyalgia, chronic fatigue syndrome and stiff person syndrome
Muscularskeletal disorders (MSDs) are a group of disorders that involve pain and inflammation in the muscles, bones, and joints.
Dietary management for musculoskeletal disorders
Musculoskeletal disorders can be caused by a variety of factors, including incorrect body composition, chemical exposures, genetics, and lifestyle habits. One of the most important things you can do to manage these disorders is to follow a healthy diet that includes:
- plenty of protein and healthy fats to help rebuild damaged tissue.
- vitamins and minerals to support general health and function.
- Avoid foods that contain inflammatory compounds like gluten, dairy products, processed meats, and sugar-loaded beverages.
By following these steps, you can help improve your overall health and well-being, and reduce the risk of developing musculoskeletal disorders in the future.
See your dietitian to plan a therapeutic menu for you.
How can I prevent my musculoskeletal disorder from getting worse?
There are a few things that you can do to help prevent your musculoskeletal disorder from worsening, this includes:
The first thing that you should do is eat a healthy diet. This means that you should eat plenty of fruits, vegetables, whole grains, and low-fat proteins. These foods will help to keep your body strong and healthy. If you are deficient in certain nutrients, then supplements like fish oil or omega 3 fatty acids may be a good option for you. Make sure to talk to your healthcare provider before taking any supplements, as they may not be safe for everyone.
See your dietitian to quantify the above diet, and select the perfect one base on your condition.
Other types of musculoskeletal disorders (Osteoarthritis and Osteoporosis):
The first step in understanding the causes of these diseases is to differentiate osteoarthritis from osteoporosis, as they are two different diseases with two distinct sets of symptoms.
Osteoporosis is characterized by decreased density or quantity of bone tissue due to inadequate formation or resorption
Osteoarthritis on the other hand, occurs when there is joint damage resulting in wearing away of cartilage that has resulted in inflammation around the joints which can lead to pain, stiffness or limited mobility.
Both these conditions can be seen as a result from aging with age being one significant risk factor for developing either condition.
- genetics.
- loss of estrogen after menopause.
- and inadequate calcium intake.
Dietary Management For Musculoskeletal Disorders:
A well-balanced diet includes lots of leafy green vegetables and fruits, with some nuts, seeds, beans and corn. Keeping a healthy weight will also help to reduce stress on the musculoskeletal system as well as other parts of your body entirely.
In order to have a healthy lifestyle, it is important to eat the right types of food. The food that you put into your body nourishes every cell, tissue, and organ. It can even affect your mood and make you feel energized or tired depending on what you take in. In this section we will go over the diet for musculoskeletal disorders which includes dietary considerations such as trying to avoid certain foods, adding more protein in your diet, and getting enough water throughout the day.
Researches have found that there are many diets out there that can help with various health condition. These include diets for specific health conditions like diabetes or heart disease or for weight loss. One of these is a diet for musculoskeletal disorders which has been around for many years (century).
You will have to take note of the types of fibre and proteins in your diet, as well as maintain a healthy weight. See your dietitian to check your recommended fiber and protein intake.
A diet for musculoskeletal disorders should be low in fat, but there is no need to completely avoid food with fats. A nutrient-dense diet that contains healthy levels of fat can help you heal from the illness since fats are important for the body to function properly.
Foods to eat
CALCIUM
You’ve probably heard this while drinking a glass of milk when you were younger — calcium helps build strong bones. However, calcium is also responsible for healthy muscle contraction, enables blood-clotting, and even keeps our heart beating
Our bodies are continually losing calcium through our nails, hair, and skin and cannot produce calcium on its own. It is essential to get proper amounts of calcium through a balanced die
Excellent sources of calcium includes:
Dairy products like milk, cheese, and yogurt.
- Leafy green vegetables like kale, spinach, and collard green.
- Bony fish like sardine.
- Tofu.
- Soybeans.
- Nuts like almonds and walnut.
VITAMIN
Vitamin D helps your body absorb calcium and also supports the muscles needed to protect your bones
Foods rich in vitamin D includes:
- Fatty fish like tuna and mackerel.
- Mushroom.
- Egg yolk.
Foods fortified with vitamin D such as:
- milk.
- orange juice.
- and cereal
PROTEIN
Having an adequate amount of protein in your diet is key to supporting muscle and bone health. While proteins have many functions throughout the body, in regard to orthopedic health.
- Poultry such as chicken and turkey.
- Red meats like beef and lamb.
- Fish like cod and salmon.
- Eggs.
- Beans.
- Nuts and seeds like almonds and sesame seeds.
- salmon.
- tuna.
- sardines.
Vitamin B complex
Magnesium
Zinc
Foods to avoid
Typically Western diet often includes high levels of refined carbohydrates, salt, sugar and omega-6 fatty acids, and low levels of fiber and long-chain omega-3 fatty acids, research has shown that good sources of omega-3 fatty acids include olive oil, soybean oil, flaxseed oil, sardines, mackerel and salmon which is also good for the heart. Unfortunately, many of these healthy foods are lacking in the diets of most Nigerian's.
The intake of sugary beverages may, on its own, be a risk factor for the development of certain forms of musculoskeletal disease. In a prospective study regular consumption of sugar-sweetened soda was associated with an increased risk of seropositive rheumatoid arthritis (RA), independent of other dietary and lifestyle factors.