Herbal Restoration - Herbal Practitioner - Musculoskeletal Mobility

formation and function of skeletal and muscle tissues

Let’s briefly go on a path of the musculoskeletal (muscle & skeletal) systems way of mobility and what is involved in its formation.

Collagen, Connective tissue, Muscle, & Joint.

Primary components of connective tissues such as bones, tendons, ligaments and muscle. Are the amino acids Proline, Glycine, & Lysine. These amongst others compose collagen which is the most common bodily protein (HA, n.d). Due to its structure, collagen is hard, strong like steel and brittle, without elastin proteins allowing for malleability and flexibility.

The amino acid glutamine and the sugar glucose inherently derive glucosamine naturally. Which stimulates the synthesis of mucopolysaccharides (glycosaminoglycans or GAGs for short), and hyaluronic acid of the fluid matrix in connective tissue. Along with the synthesis of collagen, and articular (cartilage) tissues such as the hard portion of bone (HA, n.d).

Collagen Fibers

Type 1 collagen fibers found in tendons and ligaments maintain sustained movement.

Type 2 collagen fibers also found in tendons and ligaments maintain fast voluntary movement.

Type 3 collagen fibers, are often weak and worn out type 1 and 2 collagen fibers (HA, n.d).

Mobility

Bone has a covering referred to as the periosteum, which is fatty collagen and elastin fibers. Imbedded with nerves and blood vessels (Kilarski, W. 2018). This periosteum connects bone to tendons and muscle enabling movement.

The majority of tendons and ligaments are water (USGS, n.d) sitting at around 70%. While type 1 & 2 collagen fibers, and elastin, also compose tendons.

Ligaments contain type 1 & 2 collagen fibers as well. Serving to connect bone to adjacent bone, including joint capsules and synovial membranes to the periosteum of articulating and non-articulating bone. Ligaments are highly supplied with free nerve endings and nociceptors a type of pain sensor, but are minimally vascular (Netter, F. 2011).

The fascia is made up of collagen and elastin serving to divide, contain, and protect the varying sections of the body from hemorrhage and infection. It connects skin, muscle, bones, organs, and cavities (Netter, F. 2011).

Fibrocartilage cushions called menisci discs found in the joints of the shoulders, between vertebrae, and knees. Provide free movement and protection, acting as a type of shock absorber from mechanical stress (Netter, F. 2011).

Joints are bones that interact with other bones at an articulating axis. Rather they be fibrous, allowing for bones to slide over each other, like the radius and ulna of the forearm. Or cartilaginous, such as the menisci of the spine between vertebrae. Including the primary articulating synovial joints, that contain capsules such as in the shoulders or knees (HA, n.d).

The synovium lines the interior of synovial joints. These fluid filled sacs are termed bursa (Netter, F. 2011). Within the inner lining of these capsules, the synovium synthesize hyaluronic acid (HA), a type of sugar that retains water. This Hyaluronic acid along with proteoglycans a type of protein, act as the primary lubricating actions within the bursa. While lymphatics, capillaries, and venules supply the fluid matrix with lymph, and blood (Frank H. 2011). All participating in lubrication, reducing friction for free articulation and protection.

As such most all tissues whether they be bone, tendons, joints, ligaments, connective tissue or muscle, even tooth, hair, nail, skin, etc. are all pretty much composed of mostly the same constituents. That being the building blocks of nutriment, macro to micro. In order to build, maintain and preserve the tissues of the body. One must consume a happy balance of nutrients, preferably through a whole and natural diet. Deviation of such may dispose the body to imbalance and if not restored, usually ends up in disease

We’ve discussed some of the basics of mobility in the articulating skeletal system. Now let’s review the musculature in search on a path of formation and function.

Musculature

Primary components of muscle such as skeletal, smooth and cardiac muscle tissues, is yet again amino acids and proteins. In addition to collagen and elastin that derives the connective tissue such as the fascia that separates the different tissues of the body (Netter, F. 2011). It should be mentioned that triphosphate, diphosphate, actin, myosin and desmin proteins, are vital cofactors utilized in muscle contraction.

The fascia that connects to the periosteum of bone through tendons which attaches adjacent bone on each end enables articulation (Kilarski, W. 2018). This articulation is created from the contraction of muscle, which intern shortens the distance between adjacent bones and therefore pulls the bone into a different position. With the exception of a few skeletal muscles such as the diaphragm, esophagus, and tongue that do not articulate bone. Skeletal muscles have multiple fascia separating each fascicle, which are clusters of muscle fibers.

Skeletal muscles are multinucleated cell fibers referred to as myocytes or myofibers. They are striated running in a parallel fashion. Each fiber is covered in a mesh work of capillaries, that generally supply them with nutriment. Bundled in a type of conduit termed sarcolemma (Kilarski, W. 2018). Actin and myosin are the initiating proteins deriving myofibrils. The contractile unit of muscle fibers is termed a sarcomere (Kilarski, W. et al 2015). Which allow for a graded contraction in one direction.

Muscle Fibers

There are two differing types of muscle fibers. Type 1 slow twitch red muscle fibers. These are primarily aerobic requiring oxygen for contraction (Kilarski, W. 2018). Utilized in short bursts such as in panic or sprint. This type and its required pathway, utilizes the macro nutrients to derive adenosine triphosphate

After the first thirty or so seconds in short bursts of aerobic contraction, the type II muscle fibers are called to work. Type II muscle fibers are more common than type 1, and are utilized in longer durations such as in activities requiring endurance (Kilarski, W. 2018). This type and it’s anaerobic pathway, utilizes carbohydrates.

Type IIA muscle fibers are both aerobic and anaerobic not requiring oxygen for contraction (Kilarski, W. 2018) and play an intermediate role. While type IIB fast twitch white fibers are primarily anaerobic (Kilarski, W. 2018).

Aerobics & Anaerobics

We obtain energy from food, which is measured in calories, such as carbohydrates, fats, and proteins. A calorie is a measurement of heat that is required to raise 1 liter of water 1 degree celsius. Carbohydrates and proteins burn 4 calories per gram, while fat burns 9 calories per gram.

As previously mentioned muscle utilizes triphosphate, diphosphate, more specifically adenosine triphosphate (ATP), and adenosine diphosphate (ADP), for energy during muscle contractions in aerobic (oxygen) and anaerobic (no oxygen) pathways (Kilarski, W. 2018).

ATP and ADP is the currency of cellular respiration, Let’s briefly point out the root here. Which is phosphate derived ultimately from phosphorus. ATP can be synthesized from three different pathways.

Energy ATP, CP, ADP, & Krebs

The aerobic (oxygen) path, utilizes the macro-nutrients, fats, carbohydrates, and proteins in the presence of oxygen. Dominate in low intensity and long duration, as oxygen is not quickly spent and intern more readily available for ATP synthesis (Kilarski, W. 2018). This pathway primarily utilizes fats and carbohydrates for fuel more so than protein as they are more efficient and do not require as much to metabolize.

Creatine is naturally synthesized in the body. When the oxygen is spent, the anaerobic (no oxygen) pathway for ATP may be regenerated from creatine phosphate (CP) (Kilarski, W. 2018). By lending phosphate to ADP mainly in short bouts of expenditure. Creatine can be obtained in the diet from fresh unprocessed organic meats such as beef, pork, and fish. Not recommended in synthetic forms as it may weigh heavily on the kidney and liver perhaps contributing to unnecessary stress.

The Krebs cycle is an aerobic energy pathway in which ATP is synthesized from the breakdown of fat, in the presence of oxygen. This occurs in a type of cell organelle termed mitochondria (Kilarski, W. 2018). That may be related to as a fuel tank for ATP. During aerobic exercise, these organelles expand and produce in greater amounts allowing for improved fat breakdown for fuel (HA n.d).

ATP may also be synthesized primarily from carbohydrates in the absence of oxygen. Dominant in a high intensity, endurance and short duration, when the oxygen is spent (Kilarski, W. 2018).

Muscle Contraction

These pathways are triggered from the sodium / potassium pump as the action potential runs down the axon (as described on the “Building Blocks” pg.) of a somatic neuron. This action potential ultimately triggers the release of calcium which binds with a troponin protein, that enables actin and myosin to bind allowing for a power stroke or otherwise a contraction. On the flip side of this path, relaxing the contraction, calcium diffuses and magnesium is transferred in, from an opposition of ionization in muscle cells, that intern prepares for calcium binding (HA, n.d., Kilarski, W., et al. 2015).

Hydration

The most important and first key nutrient in skeletal articulation and muscle formation, including every other bodily process is dependent on water, good old H2O preferably distilled. Comprising up to 60% of the body, even bone sits at around 30% water, while muscle is comprised of around 80% ideally (USGS, n.d). Water is a vital biological catalyst supporting the bodies homeostasis. Augmenting carbohydrate, fat, and protein metabolism and transport, assisting in shock absorption, joint lubrication, and mobility (USGS, n.d). Generally it is a good idea to consume half the bodily weight in ounces of water daily.

Dehydration occurs when fluid loss does not match fluid intake. Almost all physical activity results in some sort of fluid loss. A fluid loss of only 2% of body weight may substantially decrease activity and performance (Roy, B. A. n.d). An hour of moderate activity may result in .5 to 1.5 liters of fluid loss, in the form of sweat. This only increases with temperature in the environment and intensity of the physical activities.

In opposition, surprisingly the body at times may be prone to an excess of water referred to as hyponatremia which disrupts the balance. This may occur when fluid intake is at such a high rate, that sodium and the other bodily electrolytes become too dilute (Roy, B. A. n.d.), often seen in long endurance activities. Hyponatremia can lead to life threatening consequences and requires immediate medical attention. So look out for swelling of the hands, and lower extremities, nausea and vomiting, including disorientation and confusion, in such circumstances.

Lipids

Fat or otherwise lipids are another key nutrient in skeletal articulation and muscle formation, including every other bodily process is dependent on lipids. Ideally comprising between 50,000 to 100,000 caloric energy units. Remember the previously mentioned, gram of fat contains 9 calories. Lipids make up a cellular component of the cell membrane and is vital to homeostasis as well. Lipid recommendations, preferably unsaturated fats, for adults sit at around 20-35% of the daily caloric intake (DGA, n.d). While saturated fats (oils) should make up no more than 10% of the daily caloric intake (H.A. n.d). When it comes to fat expenditure and utilization, carbohydrates are vital to the fat burning process “Fat burns in a carbohydrate flame”. Referring to the metabolic byproducts of carbohydrates aiding in fat metabolism for ATP.

Amino Acids

Proteins or otherwise amino acids, such as proline, glycine, & lysine are some of the main components of skeletal and muscle tissue. Another vital biological catalyst supporting the bodies homeostasis. We require 20 different amino acids to synthesize around 50,000 different protein structures of the body (HA, n.d).

Recommendations for adults sits around 45-55 grams daily (DGA, n.d). A round about general intake equation as everyone is different, is roughly .5 gram to 1 gram of protein per pound of body weight.

Thermogenic effect

Protein appears to exert a thermogenic effect, which is associated with the amount of energy it takes to metabolize, referred to as the thermogenic effect of food (TEF). Some estimates of proteins TEF is around 30% higher than that of fats (Pesta, D. H., & Samuel, V. T. 2014). Supplying around 2-10% of the energy needed (HA n.d). Not recommended, high amounts of protein intake may temporarily suppress the appetite. As it takes more energy to metabolize, perhaps forcing the body to rely on fat for fuel. Which intern may alter potential hydrogen (Ph) homeostasis from acid or otherwise ketone buildup, setting the stage for ketosis (Pesta, D. H., Samuel, V. T. 2014).

Branch Chain Amino Acids

Branch chain amino acids (BCAAs) isoleucine, leucine, and valine are essential to cellular activities, and must be obtained through diet. The body does not synthesize these amino acids as the liver lacks the enzymes for their breakdown. BCAAs appear to have a regulatory role in protein catabolism. As such ingestion of such amino acids, creates a spike in blood serum concentrations. Intern BCAAs compete with other neurotransmitters. As BCAAs are able to cross into the brain, they down regulate the amino acid tryptophan, which is a precursor for the synthesis of serotonin. Serotonin is a neurotransmitter that participates in sleep, intern may enhance muscle mass as well as extend the time it takes to experience fatigue (Erdman J, Oria M, Pillsbury L, 1970).

After briefly reviewing the musculoskeletal systems form and function. Let’s review the U.S. Department of Health and Human Services (HHS) “Physical Activity Guidelines for Americans” for at least the minimal recommendations of physical activity for children, adolescents, and adults. As well the benefits that they accompany.

Physical Activity Recommendations

It appears that more and more individuals are stuck on the technological devices. Drawing the public, especially the younger ones, away from physical and social realities. While in this effect, children sit and use the device instead of running and playing outdoors. The social interaction has been dwindled down to a text, tweet, or some sort of enterprise that has been corrupted purely for profit.

When the reality is that children and adolescents 6-17yrs of age should participate in one hour of moderate to vigorous aerobic, muscle, and bone strengthening activities daily. More specifically in that 60 minutes, three days of vigorous aerobic activities and three days of muscle strengthening, let’s get the heart pumping and those type 1 and 2 fibers moving. As well as three days of bone strengthening, which may be achieved from rebound movements (HHS, 2019).

In other words, get the kids out and playing, the physical activities should be age appropriate and pleasurable. In a variety of different ways, for example running, skating, or biking, to the recreational area, for basket, foot, soccer ball or perhaps dancing or climbing, etc. These types of activities may be good for social interaction and growth as well. Lifting the head to see and converse in my opinion is way more beneficial, then the half crooked head, face first in the device.

Days may seem long and tedious, not leaving much time for activities other than the financial demand for bread and basket. By all means some activity is way better than none. Take for example, if you have a desk job, stand up at the desk perhaps lunge to the restroom. If there’s a will there’s a way, make movement happen! It will benefit the current state of wellbeing.

For substantial benefits towards wellness, adults should at a minimum participate in two and a half hours weekly, of moderate-intensity aerobic physical activity. Or an hour and fifteen minutes weekly, of vigorous-intensity aerobic physical activity. Or an equivalent combination of both (HHS, 2019). Spread the physical activity throughout the week, with a minimum of ten minutes of aerobic activity at a time.

More extensive health benefits may be achieved by engaging in over five hours of moderate-intensity physical activity weekly (HHS, 2019).

Be sure to include muscle strengthening activity of all the major muscle groups. Such as the arms, shoulders, chest, upper to lower back, stomach, and legs.

“Start low and go slow” understand the risks, choose appropriate activities for your current fitness abilities and goals. Gradually increase the physical activities over time to meet the “guideline” recommendations and goals. Protect yourself, inquire how activities should be executed, wear appropriate gear, and understand the equipment (HHS, 2019). If you have a current condition or become symptomatic, please, please discuss your limitations and abilities with you health care provider and or team.

Benefits of Physical Activity

A few examples of the benefits gained from the physical activities recommended, are both bone and heart health, and improved cognition for the younger ones. While adults a reduced risk of anxiety, depression, dementia such as in Alzheimers, as well as reducing the risk for high blood pressure, heart disease and stroke. Including a reduced risk of eight different types of cancer such as breast, lung, stomach, kidney and bladder cancers (HHS, 2019).

Collagen donates to the form, function and movement, while the body has the innate ability to produce collagen from the building blocks referred to as nutriment, we may be able to contribute to it in a pre-derived form. This may be done by making nourishing bone broths and soups. Basically take the bone from previously made meals, such as poultry, beef, pork, or lamb, etc. type dishes. Or take leftover bones from game hunts or purchase marrow bones, or soup bones etc. Then in a light boiling of water or vegetable broth, take and simmer the bones for 12 to 24 hours, making sure to keep the bones submerged by adding water when necessary. Then strain out and keep the liquid, compost the left over substance and let the solution stand until the fats have separated out and have accumulated at the top. Then carefully skim the fat off the top and the solution left behind is gelatin. Which depending on the preparation is chuck full of collagen aka gelatin. This solution can be incorporated with nutritive herbs for a supporting tea, or may be a great base for soups, or frozen in cubes for daily consumption. The word collagen stems from the greek words “Kolla” translating to “Glue” and the word -gen denoting “Production” which was obtained from preparing animal skin, tendons, and bones (Collagen. 2019)

To recap we’ve briefly talked about skeletal articulation, muscle formation and function, including some of the nutrients involved. Such as, fats, carbohydrates, and proteins like collagen that are synthesized from essential, and non-essential amino acids. As well as calcium for muscle contraction and magnesium for muscle relaxation. Along with sodium and potassium for cellular respiration (function), as well as with the importance of hydration.

Nutriment

I’d also like to mention that formation and function of musculoskeletal tissue is not only dependent on the macro and micro nutrients mentioned. But all nutriment such as the fat soluble vitamins. Take for example vitamin E is an important antioxidant in energy production, vitamin A (carotenoids) participate in cell growth and differentiation, vitamin D aids in calcium and phosphate concentrations utilized in bone and muscle formation and mobility, vitamin K is vital for blood coagulation and protein synthesis. As well as the water soluble vitamins, such as vitamin C which participates in collagen production and the B-complex family that works together in numerous enzymatic reactions serving in carbohydrate, fat, and protein breakdown to support energy and blood sugar leveling, amongst others. Along with the other minerals not mentioned that are utilized in a multitude of bodily functions including bone and muscle formation, hormone production, and nerve impulse (National Institute of Health n.d.).

So now that we’ve discussed the form, function, and recommendations for getting the musculoskeletal up and moving.

Let’s briefly discuss some herbal allies to support the form, function and movement.

Herbal Allies

Drumstick Tree & Energy

Traditionally utilized for arthritis, inflammation, hypertension, and its ability to boost the immune system (Leone, A., Spada, A. et al 2015). Drumstick tree (Moringa oleifera) leaf. This herbal ally provides the body with a whole bunch of goodness such as Vitamins A, C, E, B2, B3, Calcium, Choline, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulfur (USDA. 1992-2016). High in organic acids such as oleic acid. Other constituents consist of tannins, saponins, alkaloids, flavonoids, polyphenols, and phenolic acids. All of which supports us in different ways such as the energy levels for the physical activities in addition to the building blocks for growth, development and maintenance of the bodily tissues (Leone, A., Spada, A. Et al 2015).

Suggested Usage: As a traditional culinary herb, Moringa may be consumed moderately, combined in salads, and soups, or blended in smoothies.

Purslane & Mobility

Our next friends name is Purslane which has been traditionally utilized as an antimicrobial agent, antioxidant, anti-inflammatory, neuroprotectant, and its anticarcinogenic activities (Zhou, Y.-X., Xin, H.-L. Et al 2015). Its formal name is (Portulaca oleracea) Aerial Parts. this plant is also chuck full of goodness, such as Vitamins A, E, C, B3, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulfur, and Zinc (USDA. 1992-2016). This plant really shines in that, it is an excellent source of amino acids. Such as lysine, proline, isoleucine, leucine, valine, methionine, and tyrosine, amongst others. Other constituents consist of monoterpenes, diterpenes, and triterpenoids (Zhou, Y.-X., Xin, H.-L. Et al 2015). Thus supporting mobility in a number of different ways. For all the veggie lovers, this little buddy supplies many of the amino acids found in meat.

Suggested Usage: As a traditional culinary herb, Purslane may be consumed moderately, combined in salads, and soups, or blended in smoothies.

Astragalus & Vitality

Astragalus, (Astragalus membranaceus) Root. A long time friend of Traditional Chinese Medicine, referred to as Huang QI. In TCM supports and promotes the “protective and defensive Qi” termed Wei QI. More specifically, this herb has been traditionally utilized to “Restore and strengthen the body’s immune response; increasing vitality” (HA., K. Bone, 2013). Such as in the prevention of inflammation, oxidation, and certain types of cancer (Auyeung, K. K., Han, Q.-B., & Ko, J. K. 2016). High in Calcium, Magnesium, Phosphorus, Potassium, and Sodium but also contains Chromium, Cobalt, Copper, Iron, Molybdenum, Riboflavin, Selenium, and Zinc (USDA. 1992-2016). Additional non specific constituents such as polysaccharides, flavonoids, and saponins also encompass this plants supportive actions (Fu, J., Wang, Z. 2014).

Safety; This herb is not used durning acute infections as well as those taking immunosuppressants.

Suggested Usage; 10-30g/daily of dried root decocted in 8 ounces of hot water for 30-60 minutes. 4-8mL/daily 1:2 EtOH extract, or equivalent of dried extract in tablet or capsule form (K. Bone, S Mills 2013).

Velvet Bean & Growth

Here’s an herb of India, Velvet Bean (Mucuna pruriens) Seed. Which has been traditionally utilized to support male fertility (Ayurveda Healing Arts Institute 2016), through apoptosis of germ cells (Singh, A. P., Sarkar, S. 2013). This magic bean also supports cognition as a neuroprotectant by means of its anti-oxidative actions and Levodopa contents. The seeds are a substantial source for proteins sitting at around 23-27%. Including organic acids such as linoleic, palmitic, and oleic acid (Lampariello, L. R., Cortelazzo, A. Et al 2012) and also contains myoinositol, oligosaccharides, organosulfurs, polyphenols, saponins, glycosides, and alkaloids (Minari, J. B., Ogar, G. O., & Bello, A. J. 2016). Collectively its supports bodily function in a diversity of ways but I’m touching on the L-Dopa or otherwise Levodopa. Which influences an increase in serum levels of growth hormone (A. Galea-Debono, P. Jenner et al 1977). Human Growth Hormone (HGH) affects growth and differentiation of bodily tissues such as in the musculoskeletal systems.

Safety; Toxicity has been reported in higher dosages. Interactions may occur with blood thinners as well as antidiabetic medications, consult your primary care physician and health care team before starting a regimen.

Suggested Usage: Safe in very low dosages such 15-30mg or when consumed in culinary amounts, in titration. Titration is the process, in which the amount taken starts low and then slowly progressed over time, until the desired outcome has been achieved, with careful observation to negative effect.

References

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