Nutrition & Sleep
Proper nutrition and sleep practices are essential for supporting those with hypermobility.
Nutrition
In order to build and maintain muscle to stabilize loose joints, adequate protein intake is essential. The American College of Sports Medicine recommends 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight for a person that lifts weights regularly. Musicians use their bodies actively when playing their instruments, essentially partaking in physical training every day. Protein delivery can come from food and supplementation from protein powder.
Stabilizing glucose is also important for managing hypermobility, particularly for dialing down inflammation. Consuming healthy fats, fiber, and protein at every meal is extremely useful in managing glucose levels.
For those that experience dysautonomia along with hypermobility, proper salt intake can be transformative in retaining hydration and boosting blood volume to reduce dizziness. If cleared by your doctor to do so, increasing salt by adding LMNT, Nuun, or other electrolytes to your water is an excellent delivery method.
For those that experience Mast Cell Activation Syndrome, be mindful of foods that can trigger a histamine response. Beyond researching high-histamine foods (such as citrus, fermented foods, and leftovers), keeping a food journal can be helpful in finding correlations between diet and reactions–your body’s reaction will always be the most accurate diagnostic tool.
Creatine is one of the most well-researched supplements available. It is effective for supporting muscle growth, post-exercise recovery, and injury prevention, as well as cognitive function.
Curcumin, a substance in turmeric, is a known anti-inflammatory. Be sure to choose a supplement that contains black pepper, which activates curcumin’s beneficial properties. You can also choose a supplement that targets overall joint care with a blend of turmeric and other herbs.
Regarded as a more effective and sustainable alternative to fish oil, krill oil is key for Omega-3 delivery and supporting healthy joint function. As always before starting any supplement, check with your doctor—krill oil is known to have blood-thinning effects, so it may not be right for those taking blood thinners.
Vitamin B12 deficiency can be common in hypermobile humans and play a role in fatigue. Additionally, recent studies have theorized a possible relationship between methylfolate and hypermobility, though more research is still needed.
Studies have shown that many with hypermobility are deficient in vitamin D, particularly females. Vitamin D plays an important role in calcium absoprtion, which is crucial for supporting bone health. As hypermobility increases the risk of low bone density and vitamin D deficiency can also contribute to fatigue, be sure to check your vitamin D levels with your doctor.
Magnesium
This mineral is essential for muscle health, including regulation of muscle relaxation. It is also known to promote better sleep.
This herb is known for reducing stress and anxiety, as well as promoting better sleep.
Sleep
Hypermobile humans seem to need more sleep than those with average connective tissue–this makes sense when you consider the greater need for muscle recovery as well as the mental focus that is needed for increased proprioception and mind-body connection. Allow at least eight hours for sleep and stick to a one-hour sleep and wake time schedule as much as possible (this can be difficult for performing musicians!).
The type of mattress and pillow used for hypermobile folks is also quite important. Generally, hypermobile bodies appreciate greater stability and support–a memory foam or otherwise firmer mattress (such as a Japanese futon mattress or tatami mat) and pillows may feel supportive, as well as choosing a pillow shape that fits your neck’s needs (longer necks may need a curved or arched pillow). Additional pillows for supporting hips, backs, and knees can be useful, too. For the traveling hypermobile musician, consider a travel-size memory foam pillow.
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