Musculoskeletal diseases are increasing
The lifestyle habits of many people, which often include sitting for hours with poor posture, lack of exercise, unhealthy eating, and high levels of stress, are not exactly conducive to health. These factors contribute significantly to the increase in musculoskeletal disorders.
According to recent studies, approximately 15% of adults in Germany suffer from chronic back pain (1), and the prevalence of joint diseases such as osteoarthritis is steadily increasing. Such complaints not only impair quality of life but also lead to significant limitations in everyday life. This makes it all the more important to take proactive measures to promote and maintain bone and joint health in the long term.
Tip 1: Keep moving
Regular physical exercise, ideally daily, is essential for keeping bones and joints healthy. This doesn't mean you should engage in competitive sports, but rather simply moderate physical activity. A combination of strength training, endurance training, and exercises to improve mobility is ideal.
Regular strength training is particularly important because it builds and strengthens muscles. This stabilizes and relieves pressure on joints. Increased muscle mass also increases energy expenditure and thus promotes a healthy body weight. Anti-inflammatory messenger substances are also produced in the muscles.
To achieve these effects, it is sufficient to do strength training three times a week for 20 to 30 minutes. This can also be done at home with bodyweight exercises or simple fitness equipment such as dumbbells or resistance bands.
Exercise also helps increase bone density. Exercises that place short impacts on the bones are suitable for this. These include jumping on the hips or trampolines, jogging, or even walking.
Sports such as swimming or cycling are good for the cardiovascular system and are suitable, for example, during recovery from injuries. However, they cannot achieve the desired effects on bone density.
Tip 2: Maintain a healthy body weight
Excess weight puts strain on the joints, especially the knee and hip joints, and can lead to increased wear and tear. This increases the risk of developing osteoarthritis and chronic joint pain. A balanced diet and regular exercise help maintain a healthy weight and relieve pressure on the joints.
Tip: 3: Maintain good posture
Good posture relieves pressure on the joints and promotes bone health. Workplace ergonomics play an important role in sitting and working comfortably and without excessive strain. Make sure your chair and desk are set at the correct height and that you take regular breaks to stretch and move around. Other good solutions include ergonomic desk chairs with adjustable seats and backrests, or working intermittently while standing with a height-adjustable desk.
Posture also includes foot and leg positioning. If you have any orthopedic problems in this area (e.g., leg misalignment, weak arches), you should seek professional advice to counteract them specifically, for example, with appropriate shoes or insoles, foot training, or other exercises. This way, you can prevent or reduce long-term incorrect strain, which can have serious consequences for the entire musculoskeletal system.
Proper lifting of heavy objects is also important to relieve pressure on the joints, especially the spine and lower back. Avoid lifting heavy weights from your back. It's better to bend your knees slightly and lift the object with a straight back.
Tip 4: Get enough sleep
Restful sleep is crucial for our health. Numerous repair processes take place during sleep, allowing the body to recover from physical exertion, for example, and heal micro-injuries and rebuild new tissue. Sleep deprivation, in contrast, reduces physical regeneration and promotes inflammatory processes.
Restful sleep also improves cognitive functions such as concentration and reaction time, which improves movement coordination and thus reduces the risk of injury.
Tip 5: Reduce your stress levels
Chronic stress harms the body in many ways. For example, it promotes inflammation in the body and can even contribute to bone loss, thereby increasing the risk of osteoporosis. Furthermore, stress promotes the development of muscle tension, which also has a negative impact on the entire musculoskeletal system.
Tip 6: Reduce your risk of injury
Protect your joints and bones from injury by wearing the right protective equipment during physical activity. Also, make sure you warm up properly before training and perform the exercises correctly. Avoid overdoing it with heavy weights or excessive repetitions, and give your body sufficient recovery time after strenuous exercise. This is an effective way to prevent injuries.
Tip 7: Have regular check-ups
Even if you don't have any specific health problems, it's a good idea to have regular preventative checkups. With regard to bones and joints, for example, it's important to regularly check your micronutrient intake. A full blood mineral analysis, which measures all minerals and trace elements, is a good option for this. Vitamin D levels should also be analyzed.
Other preventive measures may include, for example, a bone density measurement for women beyond menopause or regular visits to an osteopath or physiotherapist for people who do a lot of sport, do heavy physical work or for people who sit for long periods and are therefore at high risk of pain and diseases of the musculoskeletal system.
Tip 8: Avoid alcohol and smoking
Excessive alcohol consumption and smoking are harmful to health and promote inflammation in the body. Both habits also impair bone density and the body's ability to absorb and utilize important nutrients, increasing the risk of osteoporosis.
Tip 9: Pay attention to a healthy diet
Nutrition has a major impact on our health. A healthy, balanced diet helps provide the body with important nutrients and micronutrients and promotes a healthy body weight.
Therefore, incorporate as many natural, wholesome foods into your diet as possible. These include vegetables, fruits, nuts, seeds, legumes, pseudocereals such as quinoa and amaranth, whole grains, and unprocessed meat and fish.
Products with high levels of sugar, unhealthy fats, additives (e.g. sweeteners, flavor enhancers), etc. should be eliminated from your diet as much as possible, as these products can harm the body in many ways and, among other things, promote the development of inflammation.
Tip 10: Supply your bones and joints with micronutrients
In addition to a balanced diet, dietary supplements can be a valuable support for promoting bone and joint health. We offer various products in our range that can make a valuable contribution to this. We'll introduce you to some of them below.
Calcium and magnesium
The minerals calcium and magnesium are important building blocks of bones and teeth. Approximately 99% of the body's calcium and 60% of its magnesium are found in the bones. The body also needs these two minerals for many other functions, such as muscle function, signal transmission between nerve cells, and energy metabolism.
Calcium and magnesium are closely linked in metabolism. For example, magnesium is involved in regulating calcium levels in the blood and is required for the formation of the active form of vitamin D. Vitamin D is also essential for bone metabolism.
Our CalMag 2:1 supplement is a combined calcium-magnesium supplement containing calcium and magnesium in a balanced 2:1 ratio. The supplement contains various forms of calcium and magnesium, including natural chelate complexes that are particularly well absorbed in the intestines.
Vitamin D3 and Vitamin K2
Vitamin D and vitamin K2 are fat-soluble vitamins that complement each other in their effects on bone health.
Vitamin D can be produced by the body itself under the influence of UV radiation. Therefore, it is not strictly speaking a vitamin, but a hormone. In its active form (vitamin D3), it promotes the absorption of calcium, magnesium, and phosphorus from the intestines. These are the most important minerals for building bone mass. Vitamin D3 is also essential for healthy muscle function and the immune system.
Vitamin K2, also called menaquinone, is one of two natural forms of vitamin K. It can be produced in small amounts in the intestine by bacteria in the intestinal flora, but must also be supplied through food. Vitamin K2 and vitamin D3 work hand in hand in calcium metabolism. While vitamin D3 promotes the supply of calcium, vitamin K2 takes care of its utilization and incorporation into bones.
For a combined supply of vitamins D3 and K2, we recommend the product Vitamin D3 + K2 . This preparation uses olive oil and coconut oil as carrier oils and allows for individual, drop-by-drop dosing of the two vitamins.
Many people suffer from severe vitamin D deficiency. Our Vitamin D Complex , which contains 3000 IU of vitamin D per capsule, is ideal for correcting such a deficiency. It also contains vitamin C and MSM.
MSM and glycosaminoglycans
MSM (methylsulfonylmethane) is a naturally occurring sulfur compound. Sulfur is an important mineral for the construction of all tissues. For example, the body needs sulfur for the formation of collagen (an important protein in connective tissue), keratin (the main component of hair and nails), and glycosaminoglycans.
Glycosaminoglycans are large molecules found in cartilage tissue, for example, and possess, among other things, a high water-binding capacity. They therefore promote elasticity and shock absorption in cartilage and the lubrication of synovial fluid. Glycosaminoglycans include, for example, glucosamine, chondroitin, and hyaluronic acid.
Sulfur is also necessary for the immune system and the function of many enzymes, as well as for the production of the body's own antioxidants such as glutathione.
Our MSM preparation is ideal for supplying the body with the often forgotten but extremely important mineral sulfur.
Our Glucosamine & Chondroitin Complex is also a valuable combination product to support bone and joint health. In addition to glucosamine and chondroitin, this product also contains collagen, MSM, vitamin D, and vitamin C.
Our Hyaluronic Acid preparation, which contains pure hyaluronic acid in capsule form, is also suitable for supporting the joints and connective tissue.
Vitamin C
Vitamin C is a water-soluble vitamin particularly known for its immune-boosting effects. Vitamin C is also a potent antioxidant and acts as a cofactor for various enzymes. For example, it is involved in collagen formation and is therefore important for the elasticity and strength of connective tissue, as well as for healthy bones, cartilage, teeth, and gums.
Our Vitamin C Complex preparation contains various natural forms of vitamin C, supplemented with the amino acid L-lysine and various plant extracts that have, among other things, antioxidant properties.
Conclusion – Healthy bones and joints, it’s in your hands
Healthy joints and bones cannot be taken for granted, but with the right measures, implemented over the long term, you can do a lot to maintain and improve the health of your musculoskeletal system.
Sources
- Prevalence of back and neck pain in Germany. Results of the Burden of Disease Study BURDEN 2020 - Journal of Health Monitoring S3/2021. Robert Koch Institute [Internet]. [Accessed on: May 24, 2024].
