Diabetes Health: Your Musculoskeletal System

From head to toe, the musculoskeletal system affects every bodily system. Let's learn more about the system that is pivotal to movement and life itself.

About Your Musculoskeletal System

Your musculoskeletal system, known as the locomotor system, comprises bones, cartilage, connective tissue, ligaments, and muscles. Your muscular and skeletal systems make up the musculoskeletal system.

The human body has over 600 muscles. Muscles are soft tissues throughout your body that help you to see, breathe, eat, digest, and move. In addition, the muscular system also consists of tendons that attach muscles to your bones. Your heart is a muscle that pumps blood throughout your body and nourishes your cells. Other bodily functions of the muscular system include the storage of sugar in the form of glycogen and temperature regulation.

Bones, a type of tissue, provide protection and support. There are over 206 bones in the human skeletal system. Throughout life, bones go through a process of breakdown and restoration to maintain bone integrity. Bones help support bodily movement and stability, protect your organs, store minerals, and produce platelets and red and white blood cells.

Potential Complications

People diagnosed with diabetes (PWD) are at an increased risk of common bone and joint issues, such as Charcot foot (deterioration of the joints), osteoporosis (weak bones), and osteoarthritis (joint cartilage breakdown). Other conditions, such as connective tissue disorders, neuropathy, obesity, and vascular problems, may increase the risk of musculoskeletal disorders. Diffuse idiopathic skeletal hyperostosis (DISH) is a condition that affects the tendons and ligaments. Dupuytren's contracture causes deformity of the fingers caused by scar tissue.

How to Keep Your Musculoskeletal System Healthy

The foundation of preventative practices is whatever causes the condition is how you can prevent it from happening or avoid and delay complications. Here are some ways you can keep your musculoskeletal system healthy.

1. Maintain a healthy weight. 

Since obesity increases one's chance of musculoskeletal disorders, it's important to maintain a healthy weight. Healthcare providers often use body mass index (BMI) to determine if you are at a healthy weight. Other conditions and medications may increase your risk for weight gain. If your medicine or treatments cause weight gain, talk to your healthcare provider about actions, you can take to keep your weight under control.

2. Eat various fruits and vegetables. 

Bone-supporting nutrients like calcium don't just come in dairy products (milk, yogurt, cheese) but in protein-rich fish such as salmon, sardines, and green vegetables (i.e., broccoli, kale, spinach, and others). Calcium is an essential mineral associated with several bodily functions, including muscle contraction and nerve function. Your heart relies on calcium to contract effectively. Calcium intake should be between 1000 and 1500 mg daily for adults, depending on your current health state.

3. Aim to get plenty of Vitamin D. 

Many have heard the importance of getting enough calcium in your diet. Still, few understand the importance of adequate Vitamin D. Research suggests an association between low Vitamin D and a diabetes diagnosis. Vitamin D helps absorb calcium. Sun exposure causes our body to produce Vitamin D. Other sources of Vitamin D include salmon, mackerel, and mushrooms. Recommended Vitamin D levels are approximately 20-40 ng/mL.

4. Know your medications. 

Some medications may interfere with calcium absorption or raise your calcium levels too high. Higher calcium levels can cause your bones to weaken and cause other health problems. For example, taking too many Tums can increase your blood calcium level. Normal calcium level should be between 8.5-10.3 mg/dL.

5. Make time for physical activity. 

Walking is a great option for weight loss and musculoskeletal support. Strength training and weight-bearing exercises are essential to promoting a healthy musculoskeletal system.

6. Consider supplements

Discuss supplements (i.e., calcium and Vitamin D) with your healthcare provider. Some supplements may interact with your prescribed medications.

Meal Planning to Help Promote Musculoskeletal Health

Balanced meal planning is essential to protecting and preserving your musculoskeletal system. Too much of any nutrient can have damaging effects, just like too little. I often encourage meal planning to ensure you include various nutrients in your meal plan.

For helpful tips on adding more calcium to your meals, check out the Academy of Nutrition and Dietetics's article on calcium. And here is additional information to help you increase Vitamin D in your meal plan.

You may often see yogurt combined with fruit, but you can substitute sour cream recipes with yogurt, make yogurt popsicles, or add yogurt to your sauces to make them creamier. Often, I add yogurt to my lasagna and mostaccioli. Check out this sun-dried tomato recipe that uses yogurt as one of its ingredients. In addition, here is a spinach artichoke dip to add to your snack selections.

As always, talk to your healthcare provider before making any changes to your health plan.