Fascia and nutrition have much more to do with each other than you think. Here you can learn what is really good for your connective tissue.
Many women know this: we suffer from back pain or tension. But the visit to the doctor usually remains without result.
Often, painkillers or injections are then administered. Mostly when there seems to be no plausible explanation for the pain.
Back pain is often associated with the psyche and stress. Of course, this is neither helpful nor productive to do something about it.
But for some years now, there has been a possible new explanation for such pain.
Namely, the fasciae, also known as connective tissue. When the fasciae stick together, pain is said to occur in affected areas.
Table of contents
The connection between stuck fascia and nutrition is much greater than you might initially think.
What fasciae actually are
Fascia - this is the tear-resistant, elastic and net-like connective tissue in our body.
You can find it everywhere, from the back, to the buttocks, to the legs, to the feet. Fascia surrounds all muscle groups, fibers, cords, but also tendons, bones and organs.
Basically, they even link these components together in our body and make sure that everything stays together.
Although fascia is only a very thin layer, it is very large in its total amount and can account for several kilograms of our body weight.
Here's how to get strong connective tissue in just 10 steps!
Components of fascia are elastin, water, connective tissue cells, nerve cells, receptors and crossed collagen fibers.
They are incredibly elastic and stretchable. In medicine, fasciae are also referred to as enveloping tissue. By the way, fasciae stand out from other tissue layers due to their slightly transparent, whitish color.
What tasks fascia have
Fasciae have the task of connecting different areas - such as muscles, tendons and co. - and giving them stability and form.
So-called muscle fasciae are there to separate individual muscles from each other or to prevent them from rubbing against each other.
In addition, muscle fasciae transmit forces from muscle to muscle, thereby supporting their functionality.
They ensure that our body remains mobile and our muscles can work easier and better.
With these fascia yoga exercises you release tension!
In addition, scientists believe that fasciae can contract themselves.
Thus, they especially help the muscles and tendons when we make springy or jumping movements.
A common cause of back pain and other complaints are matted fasciae. Matted fascia prevents all these processes in the body from running smoothly. We get pain and feel uncomfortable.
Often hyperacidity, too little exercise, poor diet and fascia problems are very closely linked.
How stuck fascia and nutrition are connected
A healthy fascial tissue needs an optimal environment in which it can regenerate smoothly.
Wow! This is how you get rid of stuck fascia easily!
Sticky fascia and nutrition are therefore closely related. Therefore, deacidification of the body is very important. This works best through food.
A Alkaline diet is the best form of nutrition for the fasciae. This is because bases enable the body to eliminate excess and unusable acids in the fastest way possible.
You should therefore use a base-surplus diet and combine them with alkaline, natural food supplements.
These include alkaline juices, bitter substances and minerals. OPC and organic silicon are also very good additives for the fasciae.
In 4 quick steps to acid-base balance!
They are known to accelerate the formation of collagen and elastin and rapidly regenerate fascial tissue.
When it comes to fascia and nutrition, it is not only your fascia tissue that will benefit from the alkaline diet, but your entire organism, because your self-healing powers will be stimulated.
1. fascia and nutrition: enough fluid
Sticky fascia and nutrition: What should you eat to do your fascia good?
Our body and also the fasciae consist of about 75 percent water.
With aging, this percentage decreases. Therefore, the intake of sufficient fluid is a very important part of our diet.
We need them primarily as a means of transporting nutrients, but also to remove harmful substances. If we drink too little, our metabolism slows down.
As a result, the fasciae can stick together, become brittle or they become more susceptible to injury.
Harmful substances remain in the fascia tissue and lead to pain, reduced concentration, promote the aging process, diseases and they slow down important healing and regeneration processes.
When it comes to proper hydration, you should avoid soft drinks and sugary beverages.
Sugary drinks are more concentrated than our bodily fluids, and they don't quench thirst either.
Drink up to two liters of water, unsweetened teas, mineral water every day. If this is too boring for you, you will surely like our Detox water recipes.
You should really drink this much water per day!
2. fascia and nutrition: vitamins and nutrients
Our body can only store a small amount of important vitamins permanently.
Therefore, it is important to take these vitamins daily.
Vitamin C is important for collagen synthesis and supports the formation of cross-linking of collagenous fascia fibers.
Vitamin D on the other hand, ensures the stability of bones, the regeneration of nerves and it smoothes the connective tissue.
Premature aging of connective tissue is prevented by vitamin K.
The B vitamins are important for the health, repair, promotion and activation of connective tissue.
If certain vitamins and nutrients are missing, we make life difficult for ourselves.
However, it is anything but easy to eat enough of them every day. Especially in the cold season, purchased vegetables and fruits often contain only few vitamins due to transport and storage time.
Then, if you still want to stay fit and healthy, it pays to turn to supplements for a while. They fill up your empty stores and bring health into balance.
The vitamins are absorbed through the intestines. So if the intestinal health is not in balance, we can not absorb all the vitamins. So despite healthy vegetables, we get sick.
3. fascia and nutrition: minerals and trace elements
Trace elements and minerals, so-called micronutrients, form the structural framework for a functionally strong, elastic and stable fascial system.
These include sodium, potassium, magnesium and calcium. The micronutrients keep the metabolism running.
It also prevents metabolic waste products from settling in the connective tissue.
Among trace elements is silicon. This helps the fasciae to gain strength and injuries to heal faster. In addition, silicon regenerates and supplies the connective tissue cells and cross-links elastin and collagen.
The metabolic processes in the connective tissue are activated by manganese, molybdenum, copper, iodine, selenium and zinc.
Good micronutrient suppliers from nature are, for example, nettle herb as well as pomegranate. In nettle herb are many important minerals such as magnesium, iron, silicon, calcium, amino acids and flavonoids, which contain more proteins than soybeans.
That's why nettle tea is so mega healthy!
4. fascia and nutrition: carbohydrates
Sugar is contained in almost every food. For optimal supply, it depends on the right composition.
We therefore need to consume sugar that can be readily utilized. Simple sugar from white flour and household sugar is not one of them. It enters the blood much too quickly and causes blood sugar levels to rise.
The production of insulin, which is supposed to prevent excessive blood glucose levels, does not occur quickly enough.
So the carbohydrates are directed to the fat cells, but the nerve cells don't get any of them.
Long-chain, high-fiber, complex carbohydrates make more sense.
For them, our body needs more time to digest and can gradually break them down into usable components. The sugar molecules can thus be provided continuously and sustainably to ensure the regeneration of the fasciae.
Very good for the supply of fasciae is also fructose or fructose. We find particularly good carbohydrates in millet, brown rice and quinoa.
Your connective tissue will Quinoa salad or our homemade Wholemeal roll with carrots love
This is the maximum amount of carbohydrates you should eat per day!
It is often very difficult to eat right. Especially with recipes, you quickly reach the limits of creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose between losing weight, building muscles or clean eating and specify your favorite foods.
We'll put together a nutrition plan that fits your needs and that's 100% for you. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
5. fascia and nutrition: proteins
All structures of our body are based on protein. But a healthy fascial tissue is even more special.
The fasciae contain the structural proteins collagen and elastin, which are tear-resistant and elastic.
They help the fasciae to their special and important properties. The regeneration, healing and growth of the fascia would not be possible without proteins.
Therefore, it is enormously important to supply our body with proteins on a regular basis.
But you should only count on proteins that you can completely metabolize and that are irritation-free. Pay attention to the maximum amount of 60 grams, because more protein can a person per meal not digest.
Protein that is not digested in the small intestine generates waste products, inflammatory stimuli and gases in the large intestine.
You can find lots of protein-rich recipes in our Fitness recipes collection.
6. fascia and nutrition: fats
The word itself has a negative connotation in most people's minds. But certain fats are needed by our body and also the fasciae, so that they remain slippery and supple.
For the cell membrane to function optimally, we need unsaturated fatty acids. They keep not only the fascia, but also the muscles, vessels and skin young.
However, long-chain polyunsaturated fatty acids, i.e. essential fatty acids such as linolenic or linoleic acids, are important.
You can best find these fatty acids in fish, seeds and vegetable oil but also in fish oil capsules as a dietary supplement.
Therefore, low-fat diet is not healthy!
7. fascia and nutrition: essential amino acids
Essential amino acids are found in beef, sausages, fish, cottage cheese, eggs, nuts, cheese and legumes such as lentils and soybeans.
It is best to mix plant and animal protein to get the best benefit from the essential amino acids.
Animal protein alone contains almost all the important amino acids that our body needs.
What is bad for the fascia?
We have now seen that agglutinated fasciae and nutrition are closely related.
But also not conducive to our fasciae are, in addition to poor nutrition, especially obesity and nicotine.
When we weigh too much, we put unnecessary strain on our connective tissue. And smoking has been proven to damage the body's cells.
Too little sleep is also not good for the fasciae. If we lie down and rest too little, the regeneration of the connective tissue and the intervertebral discs is permanently inhibited. Excessive sport and stress also disrupt the functionality of the fasciae.
What are stuck fasciae actually?
The individual fibers of the fascia are arranged in waves as a kind of grid. This makes the tissue layer elastic and stable.
The fasciae are tear-resistant and stretchable. However, when they harden, become matted or twisted, we speak of glued fasciae.
This can happen when you don't exercise enough, get injured, age, stress, or even overuse of certain areas.
Acidosis, improper nutrition and incorrect stress are also common causes of matted fasciae.
If the fasciae are stuck together, this restricts our freedom of movement and not infrequently results in pain.
Often this pain occurs in the neck, back and shoulder area, as the fasciae are most likely to be stressed and stick together there. But a precise connection has not yet been sufficiently researched.
It is possible that you feel the pain because the stuck fascia sends signals to the pain receptors. These perceive the change in the tissue and transmit the pain signals to the brain.
However, the fasciae can also stick to muscles. This disrupts the smooth gliding and interaction of muscles and fascia enormously and leads to pain in the musculoskeletal system.
Fasciae are also apparently sensitive to certain stimuli, which cause them to mat, stick together and also thicken. They then send pain signals to the muscles, which tense and release inflammatory substances.
Treatment: fascia training through sports
There are several ways to tackle matted fascia. The first known treatments are Rolfing and the fascial distortion model, or FDM. Both treatments use targeted hand movements and massages that loosen the tangled fascia and encourage the body to produce new collagen. These methods are often combined with fascia rollers.
Besides massages, you can also do your fascia a favor with sports. There are special fascia yoga exercises and stretches that loosen the connective tissue.
12 effective fascia yoga exercises you should try!
With the Use of fascia rollers and fascia balls you can also do exercises at home so that matted fasciae are loosened again.
The rollers and ball are designed to apply pressure to the tissues to stimulate circulation and loosen the fasciae.
Due to its larger surface area, the fascia roller is very suitable for muscles with large areas, such as legs or back. The slightly smaller fascia ball is particularly well suited for the neck and spine. Especially for us women, the thigh region is strongly affected, also easily noticeable in cellulite. Here, the fascia training works particularly well.
In general, fascia training is suitable for everyone who wants to have healthy connective tissue. Among athletes, the training is very popular because they can improve their mobility, do strength training at the same time and reduce the risk of injury. Therefore, fascia training is best suited daily or at least after each workout or sports session.
Patience is required for fascia training. It usually takes some time for the collagen in the fascia to reform. In addition, the training may cause slight pain, but this is a sign that agglutinated fasciae are loosening.
Our conclusion
A healthy fascia tissue has very important tasks for our body. This has been known for several years. Sticky fasciae can have bad consequences, which is why it's really worth getting active and doing something good for them.
The good thing is that we can always take steps to keep our fascia healthy. This starts with fascia and nutrition and extends to massages and sports. Moreover, these measures benefit not only the fascia, but your entire organism.
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