Exercises And Healthy Food Habit: Nutrients For Tendons And Ligaments

snerfuStarred Page By snerfu, 15th Oct 2014 | Follow this author | RSS Feed | Short URL http://nut.bz/2-os49wy/
Posted in Wikinut>Health>Diet & Nutrition

Tendons and ligaments form part of our body that is involved in physical activity. Supplying proper nutrition along with a tight exercise regimen is essential for the well being of tendons, ligament and musculoskeletal system. Specified quantities of vitamins, minerals and basic food are required on a daily basis.

Necessity of good nutrition

Tendons and ligaments integrate your musculoskeletal system by binding bone and muscle. Essential nutrients like minerals and vitamins keep these tissues in your body healthy. While exercises are essential for good muscle tone, food nutrients supply the daily requirement. Carbohydrates, proteins and fats will constitute our food but one must ensure that they are in the ratio 30—40—30.

Strengthen your musculoskeletal system

Musculoskeletal system consists of bones and muscles. This is a framework for housing your organs and is covered by flesh and skin. Food for the skeleton or nourishment for the bone is as essential as nutrients for tendons and ligaments.

Components of musculoskeletal system

A) Tendon: This tissue consists of collagen fibres and helps you move your bones and joints. Tendon connects muscle to bone.

B) Ligament: Strong connective tissue that have elasticity to allow movement of bones at the joints. They prevent movement beyond the range of the joint. The connection is between bone and bone.

C) Cartilage: Cartilage is your bone’s shock absorber. It is present at the ends and in between bones. It is soft and aims to prevent attrition of bone.

D) Bone: Solid framework of rigid members such as femur, humerus, ribs and vertebrae that supports all other parts of the human body. Bones are storehouses for calcium and participate in calcium homeostasis. It also stores phosphates (http://www.slideshare.net/mcasade8/the-musculoskeletal-system-12157463?related=1).

E) Muscle: These bunch of tissue such as triceps (arms) or hamstring (legs) help mobilise the joint and control movement.

Amount of nutrients required is listed below.

1) Vitamins


a) Vitamin A: Fat-soluble, vitamin A is either preformed vitamin A as found in animal meat, fish and poultry products or it is provitamin A as found in fruits, vegetables and many plant products. Recommended intake is 5,000 IUs. Vitamin A is necessary for good eyesight and for reproduction process.

b) Vitamin B: Vitamin B6 and vitamin B12 are required for cognition function. However, do not take excess of vitamin B6. Recommended dose is 1.3 mg if you are less than 50 years of age and 1.5 – 1.7 mg if you are older. Most people can take high amounts of vitamin B12 without any side effects.

c) Vitamin C: Essential for bones, Vitamin C is found in abundance in milk and the required daily dosage is 1000 mg. If you are above 58 years of age, you should take 1200 mg at least.

d) Vitamin D: Other essential vitamin for bones, Vitamin D is required minimum 200 International Units (IUs) if you are less than 58 years and 500 – 600 IUs for older people.

e) Vitamin E: Required by the body immune system and for the skin, vitamin E is required in doses of 400 IUs on a daily basis. Vitamin E is fat-soluble and so it should be taken with food. Long-term use increased possibility of dying from all causes including stroke.

2) Minerals

a. Calcium: Most abundant mineral in the body, daily requirement is 1000 mg for those below 50 and 1200 mg for older people.

b. Magnesium: In addition to keeping the bones strong, magnesium also helps body maintain a steady heart beat, augment the immune system, maintain normal muscle and nerve function, regulate blood glucose levels and in metabolising proteins and energy production. Recommended dosage is 315 mg for women and 415 mg for men.

c. Zinc: Daily requirement of zinc is 15 mg. One has to be careful of overdoses as this may cause anaemia. About 60% of the zinc is present in skeletal tissues and 30% is found in bones. It is also important in normal growth of cells, development and DNA synthesis.

3) Others

i. Chondroitin: Naturally occurring substance in bones, chondroitin supplements is 800 mg. If your body weight is more than 100 pounds, then you can take 1,200 mg.
ii. Glucosamine: This supplement is taken in doses of 1,000 mg (less than 100 pounds) and 1,500 mg (greater than 100 pounds).
iii. Proteins: A person needs 0.4g (for sedentary lifestyle) and 0.45g to 0.7g of proteins per pound body weight (for active lifestyle).

Choose the right food item

Foods having essential nutrients minerals and vitamins (Source: https://reedir.arsnet.usda.gov/codesearchwebapp): Healthiest food items

i) Oyster, crab and shellfish have good amounts of zinc.
ii) Beef liver and animal organs are good sources of vitamin A but also have high levels of cholesterol.
iii) Salmon provides vitamin A. Sardines provide calcium and vitamin D needed for your bones. Salmon also has omega-3 fatty acids that is beneficial to your heart.
iv) Fruits such as mango, apricot and cantaloupe are rich in vitamin A and magnesium. Bananas have good amounts of magnesium.
v) Green leafy vegetables: Broccoli, carrot, squash has lots of vitamin A. Spinach is your source of calcium, magnesium and vitamin E. One cup gives you more than one-fifth of your daily need of calcium. In addition, it has vitamin A, iron and fiber.
vi) Diary products are the most common source of vitamin A. Milk has calcium and three glasses will provide you all the calcium you need for the day. Same with cheese, it provides calcium and zinc. Eat one slab of 2.5 ounces to fulfill half your calcium requirements.
vii) Sunlight and yogurt are good sources of vitamin D. Yogurt provide about one-third of the calcium requirement and one-sixth the vitamin D requirement for the day.
viii) Vegetable oils are good sources for vitamin E.
ix) Nuts provide vitamin E required for skin and for body immune system. It also provides magnesium and zinc.
x) Whole grain cereals provide magnesium and zinc.

Recovery from ligament injuries

Amount of calcium and vitamin A for persons recovering from injuries is more. Intake of proteins also helps since proteins are required for tissue building process. Eating colourful fruits helps heal inflammation and torn ligaments. Green vegetables such as bell peppers, cauliflower, cabbage and tomatoes help cure the patient through their richness in vitamin C.

Exercise essential for strengthening tendons and ligaments

Exercises keep you body in shape by toning muscles. Essentially, you are reducing the amount of stress that your body undergoes. When muscles are not conditioned properly, the body sags. Weight is distributed away from the centre of gravity and thus effort required will be more to move the body around. Eating aphrodisiac foods will increase your vigour.

Loosely connected muscles have to be tightened.

When muscles are tightened, the body mass is more centred, meaning you require less energy to move around. Ideally exercises such as light jogging and mild stretching will help your body maintain good muscle mass.
1) Light to moderate jogs
2) Mild stretching
3) Weight training if you want
Body keeps putting on weight during change of seasons or when there is a celebration or festival. During festivals, one tends to eat more sweets and forget to maintain a watch over diet and exercises. India has several periods during which festivals are celebrated.

Exercises for mornings are different from those for evenings

Evening exercises are more rapid, stretching kind of exercises while morning exercises tend to be mild static or dynamic stretching kind of exercises. Exercise and fitness are linked. Make changes to your environment to improve your food habits and health. People who are training for an event can use a personal trainer too.

Credits for this page

Pictures used in this page are from Pixabay and Flickr issued under the Creative Commons licence.

Other sources are given here.
(Source: http://www.leastening.com/articles/sport-exercise/nutrition-for-tendons-and-ligaments.html)


Some pictures are also from PublicDomainPictures.net and PublicDomainPhotos.com.

I thank my followers for their brickbats and flowers. I thank the moderators for their continued support and patience.

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Tags

Body, Bone, Daily, Exercise, Food, Ligament, Mineral, Muscle, System, Tendon

Meet the author

author avatar snerfu
Bachelor, Christian, 53, settled in Madurai, India, like to watch football and tennis on TV. I also have occasional walks but try to read the Bible daily. For amusement, I read the newspaper.

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Comments

author avatar viewgreen
15th Oct 2014 (#)

Great article. Thank you. :)

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author avatar snerfu
16th Oct 2014 (#)

Sure you are welcome viewgreen.

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author avatar Sherri Granato
15th Oct 2014 (#)

Such a vibrant photo! This is good stuff to know. Thanks for sharing such a valuable article.

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author avatar snerfu
16th Oct 2014 (#)

Hi Spooks! (hope you don't mind if I call you that) Nice to see you and thanks. Not many readers "get the bird" but you can see the ghosts easily! Keep dropping by.

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author avatar Kingwell
16th Oct 2014 (#)

I find exercising, especially in the mornings to be very helpful.

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author avatar snerfu
16th Oct 2014 (#)

It keeps you vigorous and mystifies the dogs.

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author avatar Fern Mc Costigan
16th Oct 2014 (#)

Awesome article and full of interesting nutritional facts, Snerfu!

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author avatar snerfu
16th Oct 2014 (#)

Thanks Mr Mc Costigan. You are always so encouraging.

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author avatar Delicia Powers
16th Oct 2014 (#)

All fantastic tips snerfu...outstanding article!... in addition might I add-running about trying to keep up with the grandkids-lol...great for both the body and soul...:0)

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author avatar snerfu
17th Oct 2014 (#)

Blessings come in small lively packages...and some big ones too. Eating fruits helps to keep up .

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author avatar Phyl Campbell
17th Oct 2014 (#)

Delicia's suggestion will keep a person young and happy. I hope I am a long way from grandkids, though with siblings 10-17 years younger I may end up feeling more like a grandparent than an aunt if and when they become parents.
BTW -- great article!

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author avatar snerfu
17th Oct 2014 (#)

No one wants to climb the family tree but it happens. People who care more are blessed more.

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author avatar Nancy Czerwinski
17th Oct 2014 (#)

Snerfu, excellent article. I'm allergic to any shell fish and I noticed they supply zinc. I wonder if there is anything to take the place?

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author avatar snerfu
17th Oct 2014 (#)

Wheat germ and beef are the best alternatives. Asparagus, spinach, pumpkin seeds and sesame seeds also have zinc though not as much as the first two.

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author avatar Nancy Czerwinski
17th Oct 2014 (#)

Thanks Snerfu for answering my question. Now I have another one. In the picture of the fruit and vegetables there is something that looks like a radish but it has black dots on
it. My question is what is it?

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author avatar snerfu
19th Oct 2014 (#)

The black ones are my favourite...grapes. If you like oranges you can take one or two. Then there is banana.It is very good for you because it has plenty of potassium in addition to carbohydrates. And it is totally free of cholesterol and sodium. It is ideally suited for babies.

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author avatar AjaySinghChauhan
25th Oct 2014 (#)

very interesting, thanks for sharing it with us

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author avatar snerfu
26th Oct 2014 (#)

You are very welcome sir.

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author avatar cnwriter..carolina
25th Oct 2014 (#)

always your articles have much wisdom therein...thank you so much...
and i have missed your pages...was in england and italy however sorry have not been around...am doing much on google plus now under carolan nathan...it is easier and altho does not pay...i am getting nearly 3000 views daily...

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author avatar snerfu
26th Oct 2014 (#)

Wowee! But the money part is the "missing clue". Wonder how to solve that! Hope you frightened enough birds in Italy and England. You must write about it. Haven't seen your G+ pages...nice to see you cnwriter.

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author avatar cnwriter..carolina
21st Nov 2014 (#)

actually I got over 15,000 views the other day...ha! am under carolan nathan on google plus...see you there...

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author avatar snerfu
22nd Nov 2014 (#)

Right see you on G+ carolan nathan.

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author avatar Ptrikha
28th Oct 2014 (#)

Wow! this is a great article on diet requirements and how to fulfill them.

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author avatar snerfu
29th Oct 2014 (#)

Thank you so much for you appreciative comment Ptrikha. It is true without good food, we would just be wasting our time.

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author avatar Erly
5th Nov 2014 (#)

Superb articles.....Congrats!!!!

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author avatar snerfu
6th Nov 2014 (#)

Hi Erly, you look great. And thanks.

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author avatar cnwriter..carolina
14th Nov 2014 (#)

thanks so much snerfu for all this most valuable page...i am having EECP treatment to help my circulation, expand the arteries etc...it pushes blood back into the heart and allows my heart to rest...ha!

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author avatar snerfu
21st Nov 2014 (#)

Fatty fish and garlic is very good for the heart and reducing cholesterol. Take a walk around now and then and keep good cheer. Take care cnwriter.

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author avatar Sivaramakrishnan A
17th Nov 2014 (#)

Human body is quite complicated but nature helps provided we stick close to it! Thanks for the informative article, Snerfu - siva

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author avatar snerfu
21st Nov 2014 (#)

Good Siva it is true, nature has healing powers.

Some people claim aliens are nature's creation.

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author avatar Retired
18th Nov 2014 (#)

What an excellent piece of writing, and such information!

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author avatar snerfu
21st Nov 2014 (#)

Thanks a heap CoffeeQueen. I get inspired by such words and begin writing poetry.

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author avatar GV Rama Rao
21st Nov 2014 (#)

Although you stated the obvious you have given a detailed and well written account of what we should do. Thanks for sharing your ideas.

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author avatar snerfu
22nd Nov 2014 (#)

Thank you sir for your encouraging words.

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author avatar cnwriter..carolina
10th Dec 2014 (#)

am back my dear friend...again and i do walk miles every day...after all driving in this city is quite horrendous...

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author avatar snerfu
22nd Dec 2014 (#)

hiya cnwriter got the colour in your cheeks. Been eating fish right?
Merry Christmas!

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author avatar puncakceria
10th Dec 2014 (#)

Informative article. Thank you for sharing this.

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author avatar snerfu
22nd Dec 2014 (#)

Sure thing pucakceria you are always welcome.

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author avatar Sherri Granato
28th Dec 2014 (#)

Wow! You really did your homework on this. So helpful and filled with valuable information. Recovering from injury can be rough. I have been there a few times. Thanks for sharing. Happy New Year!

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author avatar snerfu
29th Dec 2014 (#)

Happy New Year to you too Sherri! Nice to see you.

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author avatar n.c.radomes
8th Jan 2015 (#)

Tendons and ligaments are indeed basic and essential parts of the body. Just imagine a person whose tendons are weak and aching. How can he do motions such as walking, running and jumping. Thanks snerfu for putting these oft-neglected body parts in the limelight. Happy and prosperous 2015 to you and members of your home.

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author avatar snerfu
9th Jan 2015 (#)

Thanks MrRadomes and a Happy and Blessed New Year to you and your family too.
Most people will begin to run when they see my article...I think!

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author avatar puncakceria
10th Jan 2015 (#)

nice post...

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author avatar snerfu
13th Jan 2015 (#)

thanks puncakceria

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