Muscles, Bones & Joints

Tips for Healthy Bones

Bone must be formed in the first three decades of our lives in order for our bones to be strong. If the bone metabolism is functioning – thanks to sufficient exercise and a supply of bone-relevant nutrients – bone formation processes take place up to around 30 years of age. The bones are then broken down. However, if the basis created from a young age as well as diet and exercise are right, bone density remains sufficiently high, even in old age.

With the onset of the menopause, women are particularly at risk of developing osteoporosis. During the menopause, the level of oestrogen in the blood decreases, which, in turn, can negatively affect stable bone structure.

A varied diet and the right exercise are the best precautions here. Fresh food supplies the body with bone-relevant nutrients. Calcium, magnesium, vitamin C, vitamin K and vitamin D are particularly important for healthy bones. Calcium is not only found in milk and cheese; green vegetables, nuts and calcium-rich mineral water, for example, are also rich in this mineral. Magnesium is mainly found in green vegetables, nuts and seeds, wholegrain products, and dark chocolate. You can supply your body with sufficient vitamin C by eating fresh fruit, but also sauerkraut, cabbage and peppers. Vitamin K plays an important role in the bone metabolism and is also found in green leafy vegetables and in fermented foods and meat.

Vitamin D helps to absorb calcium. As a result, it makes sense to perform your daily exercise in the fresh air. In terms of osteoporosis prevention, it is necessary to put stress on the bones, so low-stress sports such as swimming are not beneficial here. Only movements that exert pressure on the bone system will also form bone or stop degradation.

For healthy bones there are health claims according to Regulation (EU) 432/2012 that have been tested and approved by the European Union:

Tips for Healthy Joints & Cartilage

Exercise is particularly important to prevent joint diseases, such as osteoarthritis. Only when the joint is sufficiently flexed and extended is it lubricated adequately, ensuring pain-free movements. If the joint is supplied with too little joint lubrication, at worst, the joints can rub directly against each other, which can be very painful. Exercise is essential, even if there is already pain present. It is important to avoid inappropriate mechanical stress and to opt for a sport that is gentle on joints, such as cycling, swimming or Nordic walking.

Body weight can also become a problem with joint conditions: every kilo puts pressure on the joints. Weight loss can relieve pressure on the joints and allow for pain-free movement again.

The joint fluid (synovial fluid) supplies nutrients to the cartilage tissue in the joint. A healthy diet is important so that these nutrients are always available in sufficient quantities. Taking dietary supplements can support this. Vitamin C is an important nutrient for joints and cartilage because it supports collagen formation and acts as an antioxidant. The trace elements manganese and selenium also fight free radicals. Wholegrain cereals, nuts, and green vegetables are rich in manganese. Foods rich in selenium include fish, meat and Brazil nuts.

Collagen, glucosamine, chondroitin and hyaluronic acid naturally occur in cartilage and joint fluid and are therefore particularly important for joint health. Non-authorised health claims and numerous studies* exist for glucosamine and chondroitin (55-000410 glucosamine chondroitin PLUS). The positive effect of frankincense (55-000799 frankincense) and Egyptian black cumin seed oil (50-000049 Egypt. black cumin seed oil and 50-000344 Egypt. black cumin seed oil vegan) in osteoarthritis has also been demonstrated in studies**. Green-lipped mussel powder (green-lipped mussel powder 55-000049) is particularly good for joints and cartilage***.

For healthy joints & cartilage there are health claims according to Regulation (EU) 432/2012 that have been tested and approved by the European Union:

Tips for strong Muscles

Building up muscles is also helpful in joint diseases. Strong muscles improve stability in the body. This means that less force is applied to the joints during each movement and they are protected.

Sarcopenia (muscle loss in old age) is not inevitable! Muscle mass can be built up at any age with strength training and proper nutrition. However, some decrease in muscle strength over the course of life is normal.

The mineral calcium is important for our muscles and primarily controls the contraction of the muscle. Conversely, magnesium helps to relax the muscle. If the level of magnesium in the blood is low, muscle cramps can occur, especially at night. Potassium is present in all cells. It has the important task of transmitting stimuli in muscle cells. Vitamin D is also important for good muscle performance.

For healthy muscles there are health claims according to Regulation (EU) 432/2012 that have been tested and approved by the European Union:

Our Muscles, Bones & Joints supporting basic formulations: