Have you ever thought about the term “muscle and bone health” and what that actually means?
Statistics show that 100% of humans are made up of muscle and bone (in case you didn’t know LOL) which is why this subject is a relevant one that affects everyone! The term muscle and bone health refer to many different factors affecting both the muscles and bones including density, strength, mass and growth.
Did you know that after age 30 the body naturally loses 3-5% of muscle mass per decade (Harvard Health Publishing, 2016)? Studies have also shown that bone mineral density begins to decline from age 35 in males and 40 in females (Berger, et. al., 2008).
What causes the loss of muscle mass and bone density?
Bone density and muscle mass loss most commonly occurs from factors such as age, degenerative diseases, past injury or illness, poor nutrition and lack of movement.
How can I prevent this?
There are several natural and simple things that can help in the prevention of muscle and bone loss:
- Consistent movement and exercise are a great place to begin for maintaining muscle mass and bone density. As bones and muscles are both living tissues, they respond to exercise by strengthening. By continuing to strengthen through exercise, deterioration is prevented as well as the likelihood of injuries (National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2018). An example of adding consistent movement into your daily routine could include going for a daily 30 minute walk, stretching for 10 minutes every morning upon waking up, attending regular gym or other exercise classes or following a set exercise regime. Remember exercise should be enjoyable and fun, so find what you enjoy doing whether it be dancing or boxing or yoga because movement is movement!
- Adequate nutrition through a healthy and balanced diet and the addition of supplements is another great way to support healthy bones and muscles while preventing loss. A healthy and balanced diet should include protein, carbohydrates and good fats in every meal, while enjoying a wide range of colourful fruits and vegetables. Remember, a supplement should be used in addition to a great diet, not in replacement of one.
Which nutrients are most important?
In our body protein is broken down into amino acids, which are the building blocks of muscle. As a macronutrient, protein is essential for the body to function.
As bones are the storage site of calcium, adequate amounts through dietary and supplements are needed to maintain healthy and strong bones (National Library of Medicine, 2022). Calcium is also essential for healthy muscle to function as it is released when the muscles are stimulated by nerves so it can regulate muscle contraction and movement (Medical News Today, 2020).
Glucosamine, Chondroitin and Methyl Sulfonylmethane are the 3 nutrients included in our Joint Food Boost powder that facilitate healthy bones and muscles:
- Naturally found in connective tissue, glucosamine is utilised in the body to create collagen and cartilage, both major components of muscles and bones.
- Chondroitin helps to support ligaments, cartilage and tendons (Jerosch, 2011).
- Methyl Sulfonylmethane (M.S.M.) helps to form cells and membranes in the body, both which are necessary for the production of muscles and bones (Berry, 2021).
Designer Physique’s Joint food boost supplement is a great supplement that contains these 3 ingredients and a convenient and effective way to support your bone and muscle health. For more information on joint and bone health read here.
So what can I do to keep my muscles and bones healthy?
Bone and muscle deterioration are a natural occurrence as we age and while inevitable, it can be reduced by supporting the bones and muscles with nutrient rich foods, supplements and regular exercise. As Designer Physique’s Joint Food Boost contains crucial nutrients for supporting bones, joints and muscles, one easy thing you can do is take Joint Food Boost daily to help improve the overall functioning and maintenance of your body’s building blocks. Try our 75g trial size today, it will be the easiest daily habit you can make to improve the health of your muscles and bones!
References
Berger, C., Langsetmo, L., Joseph, L., Hanley, D. A., Davison, K. S., Josse, R., Kreiger, N., Tenenhouse, A., Goltzman, D., & Canadian Multicentre Osteoporosis Study Research Group (2008). Change in bone mineral density as a function of age in women and men and association with the use of antiresorptive agents. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 178(13), 1660–1668. https://doi.org/10.1503/cmaj.071416
Berry, J. (2021). Health benefits and possible side effects of MSM (methylsulfonylmethane), Medical News Today, https://www.medicalnewstoday.com/articles/324544
Harvard Health Publishing, (2016). Preserve Your Muscle Mass, https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
Jerosch J. (2011). Effects of Glucosamine and Chondroitin Sulfate on Cartilage Metabolism in OA: Outlook on Other Nutrient Partners Especially Omega-3 Fatty Acids. International journal of rheumatology, 2011, 969012. https://doi.org/10.1155/2011/969012
Medical News Today, (2020). Benefits and Sources of Calcium, https://www.medicalnewstoday.com/articles/248958#_noHeaderPrefixedContent
National Institute of Arthritis and Musculoskeletal and Skin Diseases, (2018). Exercise For Your Bone Health, https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health
National Library of Medicine, (2022). Calcium and Bones, https://medlineplus.gov/ency/article/002062.htm
