Are you athletic and physically active? Would you like to incorporate more movement into your daily life? Try these vital substance tips. When our joints are doing well, exercise and fitness are fun. To keep it that way, you should train every day. Squatting, bending, stretching, running, jumping, hiking.... Give your bones, joints, and muscles an extra portion of fuel.
• Magnesium – Muscle and nerve expert
Muscles support and hold our joints and bones together. Without the interplay of muscle tension and relaxation, movement is inconceivable. During above-average muscle work, the mineral magnesium supports muscles and nerves; even the heart muscle benefits from magnesium.
• Glucosamine and NAG: Running smoothly
To keep joints flexible and healthy, it is important to strengthen the cartilage structure. Glucosamine is an amino sugar that occurs naturally in the human body. It is a component of connective tissue, cartilage, and synovial fluid. Glucosamine and its direct precursor NAG (N-acetyl glucosamine) are ideal for supporting joints.
• Omega-3 fatty acids: The anti-inflammatory
Omega-3 fatty acids are among the most important fatty acids for the body. They are essential building blocks for cell membranes, have a positive effect on blood circulation and blood lipid levels, and contribute to the health of the brain, eyes, and joints. Research shows that the long-chain omega-3 fatty acids EPA and DHA also help lower cholesterol levels and alleviate joint pain, as well as protect against inflammation and neurological diseases.
• Protein: The muscle builder
Proteins are macromolecules made up of amino acids and are primarily responsible for muscle building in the human body. However, they also help to strengthen the immune system. Not all proteins are produced by the body itself. Therefore, it makes a lot of sense to ingest proteins through food. Foods particularly rich in protein include eggs, poultry, fish and meat, dairy products, legumes, nuts, hemp seeds, and soy. For those with a sweet tooth, you can also bake protein cookies.
• Electrolytes: The fitness boosters
We need electrolytes in our body to keep our water balance in check. Did you know that a lot of these electrolytes are lost when sweating during exercise? Important electrolytes include potassium, sodium, and chloride. Potassium is also known for supporting the heart muscle.
• Vitamin D3 and Vitamin K2: The bone experts
A prerequisite for healthy and stable bones is normal calcium and bone metabolism. Vitamin D3 supports this metabolism. Without vitamin D3, calcium cannot be incorporated into the bones, regardless of how much calcium is supplied to the body. Vitamin K2 is also important for bone substance because vitamin K2 activates a peptide hormone that ensures calcium is deposited in the bones.
If you eat a balanced diet and keep your meal plan varied, with plenty of fresh vegetables and fruit, you have made the right choice. In addition, you can specifically look out for these vital substances in your diet.
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