If you are not exercising normally, do you have iron feet and iron waist when you go crazy road running or crazy fitness? Or do you usually suffer from back pain and stiff neck? Watch out for your unhealthy fascia! Nutritionists teach you 5 ways to maintain fascia and relieve joint and fascia pain.
□ Back pain if you don't pay attention to your sitting posture □ Often feel stiff shoulders and neck, restricted movement □ Muscle soreness after a little exercise □ Can't touch the toes □ Stiff neck easily when sleeping
Li Yuehui, a nutritionist, said that if the above symptoms improve after exercise or stretching, it means that your fascia is not healthy. Long-term fascia pain will limit the mobility of muscles and ligaments, poor circulation of blood and tissue fluids, and even fascia sticking in severe cases, which will have a greater impact.
Li Yuehui explained that the fascia wraps all the tissues of the human body, like the white fruit network in the orange peel, responsible for fixing and shaping, transporting nutrients, transmitting messages and integrating all activities. What surrounds the muscle is the myofascia, and what surrounds the bone is the bone fascia; just like the white membrane that covers the outer layer of chicken when you cook chicken legs or breasts. The more elastic the fascia, the smoother and more efficient the human movement, running and jumping.
Using rollers to assist massage can relax the parts that are not easy to stretch, such as waist, back, shoulders, etc. It can relax fascia, increase flexibility, promote blood circulation, and relax muscles. The method is: roll back and forth on the roller to relax, and do a single point of pressure massage on the muscles.
Especially after exercising, you must do muscle stretching to lengthen the muscles that are tense during exercise. Through whole-body stretching, the fascia will be more elastic. Yoga has an action "Cat Pose", which can achieve a good relaxation effect for those with stiff shoulders and necks and easy back pain, and can also modify the back line.
Li Yuehui said, especially collagen from "cartilage" such as sturgeon bone, shark cartilage or chicken breast cartilage. Animal cartilage is rich in type II collagen, hyaluronic acid, chondroitin and other ingredients, which can not only supplement the raw materials needed to repair fascia, but also an important component of articular cartilage.
Li Yuehui explained that citrus fruits such as: tangerine, orange, grapefruit, grapefruit, lemon, yellow lime, etc., are rich in vitamin C and vitamin P (bioflavonoids), and 1 orange can supplement the daily 80% of vitamin C needs, helps collagen synthesis.
Vitamin P can add to each other with vitamin C to improve antioxidants, remove excess free radicals, and avoid joint bone wear and inflammation and collagen depletion. Li Yuehui reminded that the white silk of citrus should also be eaten. It is rich in citrus polyphenols and has natural anti-inflammatory and analgesic effects.
Li Yuehui mentioned that apple peel is rich in phytochemicals, including polyphenols, myricetin, chlorogenic acid, quercetin, flavonoids, etc., which have antioxidant, free radical neutralization and anti-inflammatory effects , can relieve joint and fascia pain, to avoid the destruction of connective tissue.
But apple peel is not easy to digest,She reminded to chew more when eating to release nutrients. In addition, apples secrete natural fruit wax. Generally, apples are picked fresh, and there is no problem of adding a layer of wax. Before eating, you can soak them in warm water to remove the fruit wax, or use salt to rub the apple skin, and then use Clean with running water.
◎ Image source / Retrieved from Li Yuehui nutritionist Facebook·Dazhi Image / courtesy of shutterstock ◎ Source: Li Yuehui, nutritionist
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