Muscles, bones & joints

A prerequisite for strong bones is bone building in the first three decades of our lives. If bone metabolism functions properly - through the intake of bone-relevant nutrients and sufficient exercise - bone building processes take place up to the age of about 30. Then the bones are broken down. However, if the foundation created in younger years, as well as nutrition and exercise, is right, bone density will remain sufficiently high even in old age.

When menopause begins, women are particularly at risk of developing osteoporosis. During menopause, the level of estrogen in the blood drops, which in turn container have a negative effect on stable bone structure.

A varied diet and the right amount of exercise are the best precautions. Fresh food supplies the body with nutrients that are important for bone health. Calcium, magnesium, vitamin C, vitamin K and vitamin D are particularly important for healthy bones. Calcium is not only found in milk and cheese, but also green vegetables, nuts and calcium-rich mineral water are rich in this mineral. Magnesium is mainly found in green vegetables, nuts and seeds, whole grain products and dark chocolate. With sufficient vitamin C You container supply your body with nutrients by eating fresh fruit, but also sauerkraut, cabbage and peppers. vitamin K plays an important role in bone metabolism and is also present in green leafy vegetables and, among other things, in fermented foods and meat.

Vitamin D promotes the absorption of calcium. It is therefore advisable to do your daily exercise program in the fresh air. When preventing osteoporosis, it is important to put strain on the bones, ie pressure-reducing sports such as swimming are not beneficial here. Only movements that put pressure on the bone structure lead to it being built up or its degradation being stopped.

Exercise is particularly important to prevent joint diseases such as arthrosis. Only when the joint is sufficiently bent and stretched will it be sufficiently lubricated, which ensures pain-free movement. If the joint is not supplied with enough synovial fluid, the worst case scenario is that the joints container rub directly against each other, which container be very painful. Even if the pain is already there, exercise is essential. It is important to avoid incorrect strain and to choose sports that are gentle on the joints, such as cycling, swimming or Nordic walking.

Body weight container also become a problem when it comes to joint problems: Every kilo puts pressure on the joints. Losing weight container relieve the strain on the joints and enable pain-free movement again.

Building up muscles is also helpful for joint diseases. Strong muscles provide more stability in the body. This means that less force is placed on the joints with every movement and they are protected.

Sarcopenia (muscle loss in old age) does not have to happen! With strength training and the right diet, muscle mass container be built up at any age. However, a certain decline 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. Magnesium in turn, it relaxes the muscles. If the magnesium level in the blood is too low, muscle cramps container occur - especially at night. Potassium is present in all cells. In muscle cells, it has the important task of transmitting stimuli. Vitamin D is important for good muscle performance.