Nutritionists say that despite the fact that with any disease of the joints, bones, ligaments and cartilage, you do not need to follow a certain diet, there are certain nutritional rules, following which people experiencing the above problems can significantly improve their well-being. This means that with moderate exercise and nutrition control, each person can both prevent the occurrence of diseases of the musculoskeletal system, and cope with some manifestations of problems that have already arisen.

General recommendations

Experts advise for any disease of the musculoskeletal system to completely exclude any pickled vegetables from your diet, preferring pickled or salted ones. In order to preserve the useful vitamins contained in vegetables as much as possible, they must be processed only in enameled dishes. For the same purpose, nutritionists advise preserving fruits and berries not in the form of compotes, but drying or freezing them. It is recommended to defrost blanks at room temperature so that the process proceeds as slowly as possible.

Nutrition useful for the musculoskeletal system:

to ensure the safety of cartilage tissue, it is necessary to provide it with mucopolysaccharides, which act as a natural lubricant. A lot of these substances are found in algae (agar-agar) and sea kale, shrimp, bird, fish and other cartilage and bones, mussels and gelatin. Thanks to this, dishes such as jelly, rich soups, strong broths, jelly and any aspic dishes are useful for cartilage;
in order to remove phosphorus from the body, which greatly complicates the absorption of calcium from the intestines, you need to eat a large amount of foods containing iron (red lean meat, tongue, eggs, etc.);
Magnesium is responsible for the condition of the nerves that serve the joints in the body, so foods such as prunes, green vegetables, soybeans, bran, cocoa, dates, apricots, buckwheat honey, beans, nuts, dark chocolate, buckwheat are very useful for the musculoskeletal system., oatmeal and raisins;
citrus fruits, rose hips and currants have a very positive effect on the condition of the joints, since they contain a lot of vitamin C;
to strengthen bones, it is recommended to use various dairy products that supply the body a large amount of organic calcium (for example, milk, cottage cheese and cheese), but it is important to consider that up to 13 hours calcium is actively excreted by the kidneys from the body, so these healthy foods should be eaten only after dinner;
vitamin D is able to prevent excessive leaching of calcium from the bones, so it is useful to add egg yolks, fish liver, sour-milk products and butter to the diet;
in diseases of the joints, it is necessary to ensure the intake of a sufficient amount of vitamin F, for which it is recommended to eat olive oil, mackerel, herring and sardine. Nutritionists recommend purchasing lightly salted or frozen herring, and soaking salted herring in milk before use;
a lot of vitamins that are good for joints are found in raw vegetables;
so that harmful salts do not accumulate in the body, it is recommended to drink about 2 liters of non-carbonated water and 250 ml of grapefruit juice every day.

What products are recommended for athletes

When playing sports, a large load is placed on the joints, cartilage, bones and ligaments. Especially in need of attention is the musculoskeletal system of athletes involved in power sports: powerlifting, acrobatics, bodybuilding, workout and gymnastics on uneven bars or horizontal bars.

It is very important for athletes to take care of the health of their joints and bones, as this will allow them to avoid frequent injuries and achieve better results. Moreover, injured and diseased joints can cross out for them not only a further sports career, but also a full-fledged active life.

In order for the joints, cartilage, bones and ligaments not to wear out with age and work flawlessly, you should eat foods that perform the same role for them that lubricant performs for various mechanisms.

Very good for the bones and joints of athletes, salmon is one of the best natural sources of natural anti-inflammatory compounds – omega-3 fatty acids. It’s best to use wild salmon rather than farmed salmon. Canned food is quite inexpensive, in which they just use fish caught in free swimming and are ideal for increasing the elasticity of cartilage, on which microtraumas appear over time, causing subsequently chronic inflammation. Sockeye salmon meat can serve as an equivalent substitute for salmon.

Short-term inflammation of the joints is not very dangerous, this disease is a natural reaction to injury and is easily cured if the damaged joint is protected from external stimuli. But in some cases, pain, burning and aching bones may not go away for a week or even more. With such a serious disease, the damaged joint becomes more vulnerable to cell damage by free radicals.

You can fight the disease described above by introducing a large amount of antioxidants into the body, which are useful in that they successfully bind radicals. The best natural source of antioxidants is almonds, which contain a lot of vitamin E. Those who do not really like almonds can successfully replace them with peanuts or seeds.

If the ends of the bones become frayed and brittle from playing sports, then the body needs calcium to heal them. Many people think that only dairy products are used to get calcium into the body and strengthen bones, but in fact, with the help of ordinary kale, you can fully satisfy the body’s need for this trace element.

Kale has no cholesterol and is much lower in calories and fat than dairy products. In addition, this vegetable contains a lot of vitamins A, C, K and minerals necessary to maintain the strength of the joints and ligaments. You can substitute kale for broccoli if you like.

You should know that ginger can be used for joint injuries not only to strengthen bones, but also as a pain reliever. Its effect is not too strong, but at the same time it is much more beneficial for the body than those painkillers that can be purchased at pharmacies.