SKELETAL SYSTEM
This is a framework of the body consisting of bones and other connective tissues which protects and supports the body and facilitates movement.
Anatomy and physiology of the skeletal system
- Bones
Is made of a composite tissue that contains collagen and calcium phosphate a mineral that gives bone its firmness. The function of bones is to provide structural support, give the body firm and rigidity and allows the walking, running and more complex movements.
- Tendons
They are tough band of fibrous connective tissues that connects muscles to bones and are capable of withstanding tension.
- Cartilage
It is found in joints between bones and its function is to connect bones together. It also provides flexible support for certain structures including the nose, trachea and ears.
- Ligaments
It is fibrous connective tissue which attaches bone to bone and other connective tissues at a joint.
- Joint
It is the site where two or more bones or other skeletal components are joined together.
HOW TO MAINTAIN OUR SKELETAL SYSTEM HEALTHY
- Consume foods and drinks high in calcium
Calcium is the most important mineral for maintraining bone healthy because bones use calcium to remain strong and prevent bones from becoming brittle. Foods high in calcium include: salmons, leafy green vegetables, soya products and cheese.
- Drink at least 8 glasses of water every day
The body needs enough water to stay hydrated and be healthy. Hydration benefits the entire of our body especially organs and joints. Plenty drinking of water has also shown to reduce the risk of osteoporosis
- Avoid excessive amount of harmful substances
Consume soda, salt, carbonated drinks, caffeine and hydrogenated oil with moderation. This is because they have numerous other drawbacks for health so it is best to avoid them.
- Consume right amounts of Vitamin A
Vitamin A is vert essential for bone growth but when consumed in excess it can contribute to bone loss.
- Get enough exercise
Engage in physical activities such as walking, jogging, climbing stairs, cycling and weight lifting will help in keeping the bones healthy and strong.
- Get enough sleep at least 8 hours every night
Getting enough sleep is important for our overall health because the body repairs broken tissues during sleep. Be careful when sleeping to ensure your spine stays straight.
- Work on a good posture
Most people don’t emphasize on it but is affects the bones in several ways. There are simple ways to improve your posture as you seat, stand, lie down and lifting.
- Avoid smoking and excessive drinking of alcohol
Nicotine and alcohol make our bones weak and brittle by depleting their calcium content. Getting sleep when drunk prevents your body from going through necessary sleep cycles to allow you get enough rest. This can translate to poor sleeping postures or teasing and turning which is bad for our skeletal system.
- Get plenty of Vitamin D and K
Vitamin D plays important roles in bone health including helping your body absorb calcium. People with vitamin D deficiency levels tend to have low bone density and at a risk for bone loss. You can get vitamin D through exposure to sunlight and consuming foods such as fish, liver and cheese.
Vitamin K supports bone health by modifying protein ( asteocalcin) that iss involved in formation of bones. We can get vitamin K from fermented foods like cheese, soybeans products and other foods.
- Maintain a stable healthy weight
In additional to eating a nutritious diet, maintaining a healthy weight can help support our bones health.
- Eat foods rich in Omega-3 fats
Omega-3 fatty acids are well known for their anti-inflammatory effects. They also help to protect against bone loss during the process of aging. They also help decrease bone breakdown and increase bone formation
- Avoid activities that may cause injury to your skeletal system
Preventing injuries to your bones and ligaments is easier and much less painful than treating an injury. Wearing correct safety equipment when performing activities that can lead to damage of bones can help prevent many common injuries.
FOODS THAT NOURISH OUR SKELETAL SYSTEM
- Turmeric
It is a yellow, peppery spice rich in curcumin which is an anti-inflammatory agent. It is good for our joint health and can relieve the symptoms associated with arthritis.
- Bone broth
- Is made from boiling meat of bones with water. Most people drink it as soup. The soup from the broth is rich in collagen and protein which makes our bones healthy.
- Prunes
- They are rich in nutrients potassium and magnesium and vitamin K. Eating at least 5 prunes a day may help prevent bone loss
- Fortified milk
It is rich in calcium and also good source of Vitamin D. getting enough Vitamin D prevents excess of parathyroid hormone in the blood that may cause osteoporosis, joint pain and other health issues.
- Blueberries
They are rich in Vitamin C which is good for stimulating collagen and also inflammatory-fighting antioxidants. These two when combined together in vegetables are great for our joints
- Sweet potatoes
They are rich in magnesium and potassium which are important nutrients for our bones. Magnesium activates Vitamin D while potassium neutralizes acids in the body that cause calcium to escape from bones.
- Mushrooms
Mushrooms are one of few foods containing Vitamin D. research has shown that using mushroom to substitute beef can reduce calories in our diets.
- Sardines
They are rich with inflammation –fighting Omega-3 fatty acids, bone building calcium and also Vitamin D
- Spinach
They are good source of recommended daily amounts of calcium. They also contain fibre, iron and Vitamin essential for our overall health.
FOODS THAT DO NOT NOURISH OUR SKELETAL SYSTEM
- Alcohol
Alcohol acts as calcium-blocker preventing the bone building mineral from being absorbed. This makes bones to become weaker and also can interfere with healing of bones after fractures.
- Soft drinks
Carbonated drinks contain phosphoric acid which alters the rate at which calcium is being excreted in the urine. They also fill you up and satisfy your thirst without providing any of the nutrients you get from juice or milk
- Salt
Salt weakens your bones by sapping calcium from the bones
- Hydrogenated oils
During the process of turning liquid vegetable oils into solid used in commercial baking Vitamin K, a naturally nutrient found in oil is destroyed which is essential for strong bones
- Caffeine
Caffeine leaches calcium from bones sapping strength of bones. When caffeine is combined with sugar foods it has greater effects on the bone health.
- Legumes
Legumes such as beans may prevent your body from absorbing calcium. Peas are high in substance (phytates) that can interfere with the body’s ability to absorb the calcium found in the beans. This can be reduced by soaking beans in water for few hours before cooking.
- Raw spinach
Raw green spinach contains bone-healthy calcium but they also contain substance (oxalates) which can build up in calcium making it unavailable to the body.
- Red meat
Eating too much of animal proteins also can leach out calcium from your bones. People with osteoporosis should limit themselves to red meat twice per week.
SKELETAL SYSTEM DISEASES AND DISORDERS
OSTEOPOROSIS
This is a bone disease in which bone’s mineral density reduces hence bones becoming more fragile than they should be.
Cause
Several risk factors can lead to development of osteoporosis. These include
- Some medications (steroids) used to treat a number of inflammatory conditions including rheumatoid factor.
- Lack of oestrogen in the body
- Lack of weight-bearing exercise
- Poor diets
- Family history of osteoporosis
- Smoking and excessive alcohol consumption
Symptoms and signs
- A back pain caused by a fractured vertebra
- Loss of height over time due to curving of the spine
- Stooped posture presentation
- Breaking of bones easier than expected
Prevention
- Eating a healthy diet that has the right amount of calcium and vitamin
- Staying active by doing some weight-bearing exercises every day
- Stop smoking and reduce alcohol consumption
- Maintaining a healthy body weight can reduce chances of bone loss and fracture.
Treatment
Although this condition cannot be treated or reversed, the best way is to manage it. This is through eating a healthy diet and exercising
Some drugs are also used to slow the rate of bone loss or increase the rate of bone formation.
RHEUMATOID ARTHRITIS
This is a long-term, progressive and autoimmune disease which causes inflammation, pain and swelling in and around the joints and other body organs.
Cause
This condition occurs when your immune system attacks the lining of the membranes that surround the joints (synovium)
This results to inflammation thickening the synovium which eventually destroys the cartilage and bones within the joints. This can also weaken and stretch tendons and ligaments that hold the joints cartilage.
Symptoms and signs
- Pain, swelling and stiffness in one or more joints especially in the morning and after inactivity.
- Joint deformities
- Unsteadiness when walking
- A general feeling of being unwell
- Weight loss
- Fatigue, fever and loss of appetite
Prevention
- Quit smoking
Smoking increases the rate of rheumatoid arthritis. It also cause symptoms of arthritis to advance more quickly
- Maintain a healthy weight
Overweight people are at great risk of developing rheumatoid arthritis therefore it is important to maintain and manage your weight
- Limit yourself to environmental pollutants
Ensure you wear protective gear when being exposed to irritants such as asbestos and silica and other hazardous chemicals
- Get help early
If you present any symptoms of rheumatoid arthritis it is important to seek medical attention as soon as possible. This is because early aggressive treatment can delay serious side effects of rheumatoid arthritis
Treatment
- Medication
Some medication can help to relieve symptoms and slow down disease progression
- Occupational therapy
This can help the individual to learn new and effective ways of carrying out daily tasks. This can minimise stress to painful joints.
- Surgery
If medication and physical therapy fail to work, a doctor may recommend surgery to repair damaged joints, correct deformities and reduce pain.
RICKETS
This is a skeletal disorder that causes softening and weakening of bones in children, usually as a result of extreme or prolonged vitamin D deficiency.
Cause
Rickets can occur if a child’s body doesn’t get enough vitamin D or if the body has problems in using vitamin D properly. It can also result due to deficiency of calcium and phosphate in the body
Symptoms and signs
- Delayed growth
- Pain in the spine, pelvis and legs
- Skeletal deformities
- Weakening and softening of bones
- Teeth deformities
Prevention
- Eat a diet that is rich in amounts of calcium, phosphorous and vitamin D
- Moderate exposure to sunlight
Treatment
The treatment of rickets aims on increasing the patient’s intake of calcium, phosphate and vitamin D. Calcium and Vitamin D supplements can be used but on correct dosages.
PAGET’S DISEASE
This is a disease of the bones that interferes with the body’s normal recycling process in which new bone tissue gradually replace old bone tissue. It commonly occurs in the pelvis, skull, spine and legs.
Cause
The exact cause of Paget’s disease is yet to be known but doctors have identified a number of risk factors that put people to risk of develop the disease. These include
- Age- especially people older than 40 yrs
- Sex- men are more commonly affected than women
- Genetic factors or family history
- Lifestyle factors such as poor diet and history of bone injury
Symptoms and signs
Many people do not experience symptoms and also some might mistake any symptom for other bone disorders such as arthritis.
- Swelling of join
- Redness of the skin that covers the area affected by this disease
- Pain in the bones
- Loss of appetite
- Abdominal pain
- Weakening of muscles
Prevention
Paget’s disease is unavoidable for most people with this disorder but exercise can help to maintain skeletal system healthy, avoid weight gain to relieve pressure on the joints and bones and maintain joint mobility.
Treatment
- Treatment aim at controlling Paget’s disease and reducing the impact of symptoms but no cure is available.
- Surgery may be necessary if Paget’s disease lead to a significant bone deformity or a break in the bone
BONE FRACTURES
This is a medical condition where the bones continuity is broken as a result of high force impact or stress on the bone
Cause
Fractures occur when a force that is strong than the bone can withstand is applied on the bone. This result from falls, trauma, direct blow to bone or automobile accidents
Symptoms and signs
- Pain
- Swelling
- Bruising
- Deformation
- Inability to use the limb
- Discoloured skin around the affected area
- Bending of the affected area more than usual
- Patient cannot move the affected area
- In case of open fracture, there may be bleeding
Prevention
- Nutrition and sunlight
Our body needs adequate supply of calcium for healthy bones. This can be got from milk, cheese, yoghurt and dark leafy greens.
Vitamin D is needed in our body for calcium absorption. Exposure to sunlight, as well as eating eggs and fish are good ways of getting Vitamin D
- Physical activity
Physical activity such as weight-bearing exercise can make the bones stronger and denser hence less easy to fracture
- Safety of our body
It is important to use personal protective gears at work eg when cycling, riding or when roads to prevent fracture of bones in case of an accident.
Treatment
Treatment aims at control the pain, promote healing, prevent complications and restore normal use of the fractured area. Treatment may include
- Use of splint/cast to immobilize the injured area inorder to promote bone alignment and healing to protect the injured area from motion or use.
- Medication to control pain and inflammation
- Surgery
If there was damage on the skin and soft tissue around the affected bone or joint, a surgery may be required
- Physical therapy
After the bone has healed, it is necessary to restore muscle strength as well as mobility to the affected area.