The musculoskeletal system consists of muscles, bones, tendons, ligaments and soft tissues. It's the framework that supports the body allowing for movement and other internal processes that work in spectacular unison with all the other organ systems of the body. Think of the musculoskeletal system as a framework for a building that serves as its foundation and allows it to function as a viable structure. It serves five main functions 1) movement 2) support (of internal organs) 3) protection 4) heat generation (shivering) and 5) blood circulation (the heart is a specialized muscle). The weakening of abdominal muscles contributes to the abdominal distension (pot belly) commonly seen in middle-age adults.
Much of the age - related changes of muscles, bones and joints (tendons and ligaments) is caused by disuse or lack of physical exercise. Muscle capacity is at its highest potential in the second and third decade of life and after age 60 muscle deterioration occurs. Muscle loss and shrinkage is exacerbated by low levels of growth hormone and testosterone - both muscle-building hormones - that occurs after age 50. On average we lose around 3 to 8 percent of lean muscle every 10 years after age 30.
Over 95% of the calcium in our bodies is stored in bone. Low levels of vitamin D - a common problem in melanated populations- and calcium can lead to osteoporosis (weak bones) and fractures.
Joint changes are most commonly caused by a reduction in cartilage production. Cartilage is the "cushion-like" material that prevents bone to bone contact in knees, hips, elbows and other joints. Osteoarthritis is a very common condition of aging and is caused by a deficiency in cartilage formation.
What You Can Do to Improve the Health of Your Muscles, Bones and Joints
1) Eat more anti-inflammatory foods found in vegetables, fruits, whole grains, nuts, seeds and unprocessed foods
2) Get adequate amounts of calcium and vitamin D. For calcium 1200 mg per day for women over 51 and more for those aged 71 and older. Eat foods like dairy products, broccoli, kale, salmon and tofu. For vitamin D, intakes of 600 international units (15mcg) for adults up to age 70 and 800 international units (20mcg) for adults over 70 because of the decrease in vitamin D absorption in the intestines as we age. Good food sources for vitamin D are tuna, salmon and eggs. Sunlight is also a recommended source for increasing vitamin D levels.
3) Get and stay physically active. Unused muscle will weaken and shrink. Strive for 150 minutes of moderate exercise every week to keep muscles lean, improve bone density and reduced fat accumulation. Walking, jogging, climbing stairs, cycling and other weight-bearing exercises are excellent choices.
4) Avoid tobacco smoking and limit consumption of alcohol and avoid the use of all illicit drugs.
Sources:
National Institute of Aging
Mayo Clinic
Nursing Times
Better Health Channel
Great article, sharing this with my mother!