
Musculoskeletal System
The musculoskeletal system consists of the complex network of bones, muscles, tendons, joints, and ligaments which create the structure and framework of your body. It allows us to move as well as protects several organs in our body.
Foundation
Muscles
If bones are the levers then muscles are what pulls on that lever. Muscles contract and relax to provide movement and generate force for different bodily functions. The three types of muscles are:
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Smooth muscles (involuntary and found on walls of internal organs)
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Skeletal muscles (voluntary and attached to bones through tendons)
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Cardiac muscle (Responsible for pumping blood in the heart)
Muscles are made from muscle fibers that contract in response to nerve signals. A nerve signal triggers the release of acetylcholine which stimulates the muscles to contract. When the muscle fibers receive a signal myosin heads attach to actin filaments and shorten the muscle.
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When we participate in resistance training it creates microtears in muscle fibers. This then puts the body through muscle protein synthesis utilizing amino acids to repair and rebuild damaged fibers. Testosterone, growth hormone, and insulin stimulate muscle growth through transporting amino acids, increasing production of protein, and maintaining muscle mass

Nutrition
Bones:
Calcium:
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Main mineral in bones and teeth
Sources: Dairy and leafy greens
Phosphorus:
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Works with calcium for strong bone health
Sources: Meat, dairy, nuts, and whole grains
Magnesium:
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Works to maintain bone density and mineralization
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Supports muscle relaxation
Sources: Nuts and seeds, legumes, whole grains
Vitamin D:
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Promotes absorption of calcium and adequate levels in the blood
Sources: Egg yolks, sunlight, fatty fish
Vitamin K:
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Activates binding of calcium
Sources: Cabbage, brussel sprouts, leafy greens
Muscles:
Protein:
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Made of amino acids, the building blocks of muscles
Sources: lean meats, eggs, dairy, plant based proteins
Omega 3-fatty acids:
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Anti-inflammatory properties (reduce muscle soreness and important for joint health)
Sources: Flaxseeds, chia seeds, walnuts, fatty fish
Vitamin B6:
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Metabolizes proteins
Sources: poultry, potatoes, bananas, chickpeas
Joints:
Omega 3-fatty acids
Collagen:
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Primary protein in cartilage (cushions and protects joints)
Sources: bone broth, chicken skin, pork skin, chia seeds, flaxseeds
Vitamin C:
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Essential for collagen production
Sources: Citrus fruits, berries, broccoli
Curcumin:
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Found in turmeric and can reduce inflammation in joints
Glucosamine:
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Maintains structure and integrity of cartilage
Sources: shellfish, animal cartilage
Hydration:
Water maintains elasticity as well as lubrication in many muscles and joints. Dehydration is the most common cause of muscle cramps.
Sources
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MSD Manuals (Anatomy Overview)
“Introduction to the Biology of the Musculoskeletal System.” MSD Manual Consumer Version, Merck & Co., Inc., https://www.msdmanuals.com/home/bone-joint-and-muscle-disorders/biology-of-the-musculoskeletal-system/introduction-to-the-biology-of-the-musculoskeletal-system. -
Verywell Health (Function & Common Conditions)
Block, Cathy. “The Musculoskeletal System: Everything You Need to Know.” Verywell Health, 29 Jan. 2023, https://www.verywellhealth.com/the-musculoskeletal-system-what-is-it-189651. -
Wikipedia (Osteoarthritis)
Wikipedia contributors. “Osteoarthritis.” Wikipedia, Wikimedia Foundation, 7 Aug. 2025, https://en.wikipedia.org/wiki/Osteoarthritis. -
Wikipedia (Muscle Atrophy)
Wikipedia contributors. “Muscle Atrophy.” Wikipedia, Wikimedia Foundation, 7 Aug. 2025, https://en.wikipedia.org/wiki/Muscle_atrophy. -
Frontiers in Nutrition (Research on Musculoskeletal Nutrition)
“Nutrition and Metabolism in Musculoskeletal Disorders.” Frontiers in Nutrition, Frontiers Media S.A., https://www.frontiersin.org/research-topics/34055/nutrition-and-metabolism-in-musculoskeletal-disorders/magazine. -
UCSF Osher Center (Nutrition and Rheumatic Diseases)
“Nutrition and Rheumatic Diseases.” UCSF Osher Center for Integrative Health, University of California, San Francisco, https://osher.ucsf.edu/patient-care/clinical-specialties/integrative-rheumatology/nutrition-and-rheumatic-diseases. -
University of Virginia (Malnutrition and Muscle Health)
“Effects of Malnutrition on Muscle and Bone.” UVA Health GI Nutrition Support Team, University of Virginia, May 2022, https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2022/05/May-2022-Effects-of-Malnutrition.pdf.