Since 1987, Dr. Robert Dudek has practiced orthopedic surgery in the eastern U.S. He currently treats patients at Enfield Orthopedics/Johnson Professional Associates in Connecticut. Dr. Robert Dudek focuses heavily on the role of nutrition in maintaining musculoskeletal health.

1. Good Nutrition Is Vital to
Musculoskeletal Health
By Dr. Robert Dudek

2. Introduction

Since 1987, Dr. Robert Dudek has practiced
orthopedic surgery in the eastern U.S. He
currently treats patients at Enfield
Orthopedics/Johnson Professional Associates in
Connecticut. Dr. Robert Dudek focuses heavily
on the role of nutrition in maintaining
musculoskeletal health.
According to the University of Michigan Bone &
Joint Injury Prevention & Rehabilitation
Center, musculoskeletal problems are the most
common complaints in patients over 50. Because
of the enormous costs associated with treating
these problems, the medical community
emphasizes prevention strategies.

3. Diet and Nutrition

Diet and nutrition play major roles in the health of
bones, joints, and muscles. When individuals are
deficient in vitamin C, it breaks down
collagen, which leads to swelling and pain in the
joints as well as weakening of the bones. Women
need at least 75 milligrams of vitamin C
daily, while men need at least 90 milligrams.
Calcium and vitamin D are also important for
musculoskeletal health. Calcium exists in dairy
products and green vegetables, such as kale and
broccoli. Women between 25 and 50 require
1,000 milligrams of calcium daily, while
postmenopausal women need 1,500 milligrams
daily. Young adults and athletes should consume
foods or take supplements that provide 1,200
milligrams to 1,500 milligrams of calcium.

4. Protein

The role of protein in the diet is the focus of
debate. However, a review of research
studies conducted in the past 50 years
indicates adequate protein is necessary for
the development and retention of healthy
skeletal tissues, particularly in children and
athletes. Recent research demonstrates the
body’s need for healthy fats and complex
carbohydrates. For example, omega-3 fatty
acids, fruits, and vegetables contribute to
calcium absorption and bone mass density.
Salmon, flax seeds, and walnuts are
especially abundant in omega-3 fatty acids.

5. Conclusion

On the negative side, individuals
should avoid sports drinks and
carbonated sodas. These sugar-laden
drinks reduce bone density and lean
muscle mass, thereby lowering
calcium levels and iron.