February 1, 2018 At Spine & Orthopedic Specialists Tulsa, we see patients with a variety of conditions impacting the bones and soft tissues. As part of your treatment, we may recommend mild exercises to build muscle tone and increase flexibility. Unfortunately, if you are just recovering from an injury or a recent procedure your options may be limited. In these situations, it is important to recognize the significant role what you eat plays in your overall health. The following are five common nutrients and the foods they are found in to consider adding to your diet. Foods to Help Increase Muscle Strength Watching what you eat and getting the right types of vitamins and minerals can make a difference in how you feel and how your body recovers from injuries and chronic conditions. Shape recommends that those who wish to increase muscle strength and flexibility should consider adding following nutrients: Vitamin C A powerhouse for holding off colds and helping build up your body’s immune system, getting enough vitamin C helps keep blood vessels healthy, ensuring your muscles get the oxygen they need. It is also a building block for collagen, which is crucial for building healthy bones and muscles. Eat plenty of fruits and vegetables, particularly those rich in vitamin C, such as oranges, strawberries, and red peppers. B Vitamins B vitamins are important for energy and maintaining overall health, preventing your body from getting run down. They are particularly important when you are trying to increase muscle strength and flexibility. You can find these vitamins in eggs, lean meats, leafy vegetables, and fortified cereals. Vitamin D In addition to helping build muscle, vitamin D can also help boost your mood and immunity. This is important for those recovering from injuries and recent procedures. While you generally get enough vitamin D through exposure to sunshine, during the winter months and to help build muscles consider adding a glass of milk, a few pieces of cheese, or fatty fish such as tuna or salmon to your diet. Calcium Calcium is at the top of the list when it comes to building strong bones and muscles. Commonly found in milk and dairy products, this can be a problem for those who are lactose intolerant. Prevention advises that there are plenty of ways to get this nutrient other than dairy, such as by eating more spinach, kale, beans, and calcium fortified foods, such as orange juice and oatmeal. Magnesium Magnesium can help reduce muscle spasms and pain, and you can increase your level by adding foods, such as nuts, legumes, and whole grains, to your diet. Epsom salts contain magnesium as well, using them in a warm bath is an option as well. Reach Out to Us Today for Help Watching what you eat is just one of many steps you can take to protect your health. When you suffer aches and pains or are dealing with chronic conditions, contact our medical staff at Spine & Orthopedic Specialists Tulsa for help. We can arrange an appointment in our Tulsa or Claremore office to discuss the treatment options that are right for you.