NWOS Nutrition for strong bones and joints


National Nutrition Month

Introducing Wellness Wednesdays: Nourishing Your Body for Orthopedic Health

Welcome to Northwest Orthopaedic Specialists' first-ever Wellness Wednesday! We're super excited to kick off this new initiative aimed at empowering our community with valuable insights into holistic health practices. As specialists in orthopedics, we understand the vital role nutrition plays in building strong bones, joints, and muscles – the foundation of optimal orthopedic health and overall well-being.

And what better time to kickstart this journey than in March, National Nutrition Month, a celebration of the transformative power of nourishing foods.

NWOS National Nutrition Month

At NWOS, we believe in a comprehensive approach to orthopedic care - one that goes beyond just treating symptoms to addressing the root causes of musculoskeletal issues, as well as looking at the whole person rather than just the individual body part. Nutrition is a cornerstone of this approach. What you put into your body directly impacts its ability to perform, recover, and thrive.

Nutrition for Strong and Healthy Bodies

Building and maintaining strong bones, joints, and muscles requires more than just protein shakes and calcium supplements. It's about embracing a balanced and varied diet that provides essential nutrients for optimal musculoskeletal health. 

Calcium and Vitamin D

These two nutrients are essential for bone health. Calcium helps build and maintain strong bones, while vitamin D aids in calcium absorption. Incorporate dairy products like yogurt and cheese, as well as plant-based sources such as tofu, fortified plant-based milk (like almond or soy milk), leafy greens (such as kale and collard greens), and almonds into your routine to ensure adequate intake.


Protein is the building block of muscles, making it crucial for muscle repair and growth. While lean meats, poultry, and fish are common sources of protein, plant-based options like legumes (such as beans and lentils), quinoa, tofu, tempeh, and edamame are excellent alternatives. Aim to include a variety of protein-rich foods in your diet to support muscle strength and function.

Omega-3 Fatty Acids

Found in fatty fish like salmon and trout, as well as plant-based sources like flaxseeds, chia seeds, and walnuts, omega-3 fatty acids have anti-inflammatory properties that can help reduce joint pain and inflammation. Incorporating these foods into your diet can support joint health and mobility.


Fruits and vegetables are rich in antioxidants, which help combat inflammation and oxidative stress in the body. Brightly colored fruits and veggies like berries, spinach, kale, and bell peppers are particularly potent sources of these beneficial compounds.


This essential mineral plays a key role in muscle function and bone health. Incorporate magnesium-rich foods such as nuts, seeds, whole grains, and leafy greens into your diet to support overall musculoskeletal health.

Vitamin C

Another important nutrient for musculoskeletal health, vitamin C plays a role in collagen synthesis, which is essential for the formation and repair of connective tissues like tendons and ligaments. Citrus fruits, strawberries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C.


Staying hydrated is essential for maintaining healthy joints and muscles. Water is vital for lubricating joints, cushioning tissues, and supporting overall bodily functions. Aim to drink plenty of water throughout the day, especially before, during, and after exercise.

NWOS Nutrition for strong bones

Empowering You on Your Wellness Journey

As your trusted orthopedic partner, we are committed to providing you with the knowledge and resources you need to prioritize your orthopedic health. Join us each Wellness Wednesday on our social media pages, as we share tips related to a range of wellness topics including nutrition, fitness, and self care. 

Remember, small changes can lead to significant results. Making large changes can be overwhelming all at once. Take it one step at a time and begin with incorporating more whole foods into your diet and finding enjoyable and simple ways to move your body more. By adopting these healthy lifestyle habits, you can build a strong foundation for lifelong orthopedic health.

NWOS Walking is great exercise

Tags: nutrition, Strong Bones.