Our locomotive system is the one that enables us to move. The muscular and skeletal systems work synergically to produce movement, but they also support our bodies since they give us the necessary resistance and stability to maintain our position and protect our inner organs.
The locomotive system is made of different organs:
- BONES: They
maintain our bodies upright and protect the inner organs. In addition, our
skeleton works as a storehouse of minerals and contains the bone marrow, which
is responsible for blood cell development and storage.
- JOINTS: They
are in charge of enabling movement. They are formed of synovial fluid,
cartilage and menisci.
- MUSCLES: They
are masses of elastic and resistant tissue that pull the bones when we
- TENDONS: They
are tough but flexible bands of fibrous tissue that attach muscles to
bones. They are composed of collagen.
- LIGAMENTS: They
are bands of solid and elastic tissue that attach bones to joints. They
are composed of collagen.
The problems that may affect our osteoarticular system are multiple. More than 20% of the population suffers from problems
related to joint and bone wear. This percentage increases with age.
- Osteoporosis is
a bone disease characterized by a reduction in the density of the bone
tissue, resulting in excessive bone fragility and the risk of suffering
from fractures. It is the most frequent bone disease and its prevention is
essential to avoid the progression of the pathology. Among the recommendations
for keeping and increasing bone density is the proper intake of certain specific
vitamins (vitamin D, vitamin MK7) and minerals (calcium, magnesium) that guarantee
both a suitable calcium supply and its appropriate absorption and
transport, mainly for its incorporation into the bones in order to keep
them strong. Calcium is a mineral that is often deposited in arteries.
- Regarding degenerative pathologies, arthrosis
or osteoarthritis is a disease with a high prevalence nowadays, that
generates disability and is usually slowly developed over many years. It
affects the cartilage of the synovial joints, which is worn away and can
cause pain and stiffness in the joints, which ends up producing difficulties
in movement and routine activities, particularly in the elderly. It is a diurnal
discomfort with stiffness in the morning, that increases with overloading
and standing, and decreases with rest and light movement. It can affect
any joint but is more frequent in small hand joints, in the joint at the
big toe base (bunion), hips, knees, and the spine. There are supplements
that work as preventive measures to reduce the risk of developing osteoarthritis
or delaying its onset. Vegetable amino acids from soybeans, glucosamine sulfate,
chondroitin sulfate, methylsulfonylmethane (MSM) and hyaluronic acid are quite
important supplements in order to counteract daily and natural wear, to
which the joints are subdued since they are natural substances found in
cartilage. Vitamins and minerals (vitamins C, A, D, B1, B2,
pantothenic acid, B6, calcium, magnesium, manganese, silicon)
are also necessary for proper remineralization and bone formation.
- Rheumatoid arthritis stands out among inflammatory pathologies, a chronic
autoimmune disease characterized by the inflammation of the synovial membrane
of joints. Its symptoms are heat, reddening, swelling and joint pain with
a reduction in joint mobility. It may also present general symptoms such
as fatigue, a feeling of discomfort, slight fever, a lack of appetite and
body weight loss. It usually affects multiple joints symmetrically and may
also damage cartilages, bones, tendons and ligaments, which may entail a
significant impairment of functionality and life quality. In this case, recommendations
are focused on relieving pain, reducing inflammation, and stopping or delaying
joint damage and improving the functions and well-being of people. In
order to reduce pain and swelling, it is advisable to take
anti-inflammatory and analgesic plants, and supplements of omega-3 fatty
acids. Devil’s claw, rose hip, Boswellia, sage and olive bisphenols are medicinal
plants whose active components work synergically to enhance their
anti-inflammatory and analgesic properties, which enable them to act in
the different stages and biological processes of the joint inflammatory
process. In addition, they present the great advantage of having no side
effects, so they might be a good alternative or complement to conventional
anti-inflammatory drugs. Egg membrane is also an efficient natural substance
without side effects, with anti-inflammatory, analgesic and cartilage
- These plants are also quite beneficial in
cases of sprains and tendonitis. Moreover, in
these cases, supplementation with organic silicon and glycine is
important, since not only do they contribute to the prevention but also to
the acceleration of the recovery of sports injuries (bruises, fractures,
muscle fractures, sprains, tendonitis, etc.).
ACTIVITIES THAT HELP YOUR LOCOMOTIVE SYSTEM
- WALKING at a good pace for 20 minutes a day
- YOGA to strengthen your muscles
- DANCING, since you will also improve
coordination and balance
- SWIMMING, since you will prevent your
joints from the impact against the ground caused by other activities,
strengthening your muscles
- Have a good position in daily activities (when
bending down, lifting weights, sitting in front of the computer…).
- Avoid being overweight, which entails extra
effort for our skeletons
FOODS FOR THE LOCOMOTIVE SYSTEM
CABBAGES, SESAME AND CALCIUM, provide calcium.
ALMONDS, LEGUMES AND CEREALS are rich in phosphorus.
OAT, BREWER’S YEAST AND BROWN RICE, provide magnesium.
SALMON, SARDINES OR COD LIVER OIL, which are a source of vitamin D.
FRUITS, for their high antioxidant and phytochemical content.
NUTS, which contain unsaturated fatty acids, fiber and L-arginine.
OLIVE OIL, is a source of monounsaturated fatty acids.
WHOLEGRAIN CEREALS: it has been proven that their intake is inversely
related to the levels of peripheral markers of inflammation.
BANANAS, PLUMS, WALNUTS AND ALMONDS with potassium help avoid cramps and
SPINACH AND CHARDS, rich in calcium and iron, maintain muscle fibers in