Skeletal System

Bones and Spine Health

The adult skeletal system (axial and appendicular) is made up of over 206 individual bones. A healthy diet has a lot to do with how your bones develop into your adult self. In utero, a fetus has a flexible skeleton made up of cartilage tissue. At birth, babies are born with up to 300 bones that develop and fuse over time. Bone formation is based on the diet of of both the mother and the child over the course of the first few years of life and extending into your early twenties.
The Axial skeleton includes the skull, hyoid, ribs, and sternum. The axial skeleton acts as a hard shell of protection for our organs. The appendicular skeleton includes your upper and lower limbs, pelvic girdle and shoulders. It supports and and provides flexibility for our joints, mussels, and limbs. Bone and spine health are important for longterm mobility and body function. ​

Foods For Bone & Joint Health

​​ALMONDS
contain omega 3 which reduces inflammation, vitamin E which is an antioxidant that protects the body from damage and manganese which helps glucosamine work quicker and more effectively as it repairs joints.
Apples
​contain quercetin, which helps build collagen, a main component of cartilage.
Avocados
are full of powerful antioxidants and anti-inflammatories.
Bananas
they contain potassium which has been linked to joint health and deficiencies can result in arthritis. They also help with weight loss, leaving you fuller longer.
Chia
the seeds are excellent sources of omega 3 fatty acids and essential animo acids the body needs to repair muscle, ligaments, tendons and cartilage.
​EXTRA VIRGIN OLIVE OIL
have antioxidants and omega 3 fatty acids to reduce inflammation and pain. ​
Garlic, leeks, and onions​
all contain a powerful sulfur compound that fights inflammation and pain.
Ginger
is anti-inflammatory, it has been used as medicine.
Papayas
have vitamin C, vitamin A, and enzymes similar to pineapple. Vitamin C reduces the likelihood of developing arthritis and vitamin A acts as another antioxidant to reduce pain. ​
Pineapples
the enzyme, bromeliad, has anti-inflammation effects and reduces pain. It's great for sprains, bruises, and cuts too.
Red Bell Pepper
all peppers have vitamin C, but the red bell pepper contains plenty of vitamin A and K and phytonutrients that acts antioxidant.
Turmeric
 cur-cumin is the component that gives this spice it's bright yellow color, is a potent anti-inflammatory that is being studied in its ability to combat heart disease, arthritis, and cancer. ​
  • Garlic, leeks, and onions; all contain a powerful sulfur compound that fights inflammation and pain.
  • Apples; contain quercetin, which helps build collagen, a main component of cartilage.
  • Almonds; contain omega 3 which reduces inflammation, vitamin E which is an antioxidant that protects the body from damage and manganese which helps glucosamine work quicker and more effectively as it repairs joints.
  • Chia; the seeds are excellent sources of omega 3 fatty acids and essential animo acids the body needs to repair muscle, ligaments, tendons and cartilage.
  • Pineapples; the enzyme, bromeliad, has anti-inflammation effects and reduces pain. It's great for sprains, bruises, and cuts too.
  • Papayas; have vitamin C, vitamin A, and enzymes similar to pineapple. Vitamin C reduces the likelihood of developing arthritis and vitamin A acts as another antioxidant to reduce pain. 
  • Extra Virgin Olive Oil; have antioxidants and omega 3 fatty acids to reduce inflammation and pain. 
  • Red Bell Pepper; all peppers have vitamin C, but the red bell pepper contains plenty of vitamin A and K and phytonutrients that acts antioxidant.
  • Bananas; they contain potassium which has been linked to joint health and deficiencies can result in arthritis. They also help with weight loss, leaving you fuller longer.
  • Avocados; are full of powerful antioxidants and anti-inflammatories.
  • Turmeric; cur-cumin is the component that gives this spice it's bright yellow color, is a potent anti-inflammatory that is being studied in its ability to combat heart disease, arthritis, and cancer. 
  • Ginger; is anti-inflammatory, it has been used as medicine.

Foods To AvioD

  • Red meat; too much protein is actually bad for you and can cause damage to joints.
  • Dairy; is a known allergen that can cause inflammation and arthritis symptoms.
  • Caffeine; this dehydrates you and pulls minerals from the body. It has also been linked to joint pain.
  • Saturated fats; these fats are usually found in animal products and contribute to weight gain, putting additional stress on the joints. These also cause inflammation and contribute to heart disease.
  • Transfats; these are as just as damaging as saturated fats, they also cause weight gaining and carry free radicals that damage the body. They have been linked to cancer, diabetes, and heart disease.

The Spine

The spinal cord is considered to be an "information highway", which connects the peripheral nervous system to the brain. It is protected by 31 vertebrae. At each segment of bone a pair of spinal nerves branch out. The spinal cord receives information from sensory and motor neurons. Sensory receptors send information along sensory neurons to the spinal cord. From here it is passed via interneurons to motor neurons that lead to muscles in the body and causes movement. Sensory neurons can also send information through the spinal cord to the brain stem, to be processed by the thalamus, the sensory switchboard of the brain except for smell. The olfactory system consists of two parallel systems One that processes and relays chemical signals through smell and the perception of that odor is in parallel connects this to areas of the limbic system that connects senses and smells to emotions and memories. (Bailey)​
Follow these basic practices for better spine health. 
  • Find the right mattress and pillow for you in order to let your spine truly rest while you sleep.
  • Enjoy therapeutic massages to relax your spine and back muscles.
  • Maintain good posture as much as possible.
  • If sitting for prolonged periods of time, find a chair which offers support to the natural curves of your back.
  • Do exercises to strengthen your back and abdominal muscles.
  • Maintain a diet that is nutrient rich and whole foods based.
​Spine exercises aren't a one size fits all approach. Some spinal disorders are hereditary, and people have varying ranges of motion. Here are some spine exercises from Spine Nevada that might help you. If pain suddenly occurs and doesn't go away, please seek medical attention. 

Joints

A joint is a place where two or more bones meet. They are connected by ligaments. Joints allow movement, much like a door hinge, which allows the axis of movement. Low impact exercise is a good way to keep your joints moving, strong, and well maintained.
Citations:
Bailey, Regina. “Olfactory System - Sense of Smell.” ThoughtCo, 17 August 2021, https://www.thoughtco.com/olfactory-system-4066176. Accessed 25 February 2022.
“Exercises to relieve back pain and strengthen the back | SpineNevada - Reno, Sparks, Carson City.” Spine Nevada, https://spinenevada.com/education/back_exercises.html. Accessed 19 November 2022.
“Know your brain: Thalamus.” Neuroscientifically Challenged, https://neuroscientificallychallenged.com/posts/know-your-brain-thalamus. Accessed 14 October 2022.
​Wu, Jennifer. “Your Baby's Skeleton: How Many Bones Does a Baby Have?” What to Expect, 16 June 2021, https://www.whattoexpect.com/pregnancy/fetal-development/fetal-bones-skeletal-system/. Accessed 10 Jan 2021.W