September 12, 2022, 6:18 am | Read time: 5 minutes

Fasciae connect different body parts and thus keep the body “together.” By supporting individual organs, muscles, bones, and joints, they ensure the body remains stable overall. They also supply the tissue with fluids and nutrients while transporting metabolic products away from the cells. With the right nutrition, fasciae stay healthy.

How to Recognize Stuck Fasciae

When fasciae are “healthy,” movement is pain-free and they are not noticeable. However, because connective tissue fibers contain many nerve cells, fasciae are very sensitive to stress, improper loads–which can occur, for example, when sitting in a hunched position for long periods–and overexertion.

This can lead to small inflammations, known as micro-inflammations, and the fasciae harden and hurt when pressure is applied. If the various layers that make up fasciae are stuck and hardened, it is noticeable–movement becomes less fluid, and the neck, shoulders, and back ache.

Also interesting: Relieving stuck fasciae with a water bottle

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Healthy Fasciae: What to Consider in Nutrition

According to studies, stretching exercises and massages, such as with a fascia roller, as well as regularly standing up while working or doing desk stretches, make stuck fasciae supple again.¹ But not only exercise, nutrition also affects the health of fasciae. Providing the following nutrients contributes to healthy fasciae.

Also interesting: 6 exercises for an iliac sacral joint blockage

Proteins

Fasciae are largely composed of water and the proteins collagen and elastin. To keep the connective tissue or fasciae elastic and smooth, a protein-rich diet is recommended.

According to the German Nutrition Society, an adult should consume 0.8 grams of protein per kilogram of body weight daily.² However, the required protein amount can vary significantly and depends on factors such as activity level, body weight, and overall health.

Beef or poultry, smoked salmon, milk, and eggs are particularly protein-rich animal foods. Plant-based foods like peanuts, legumes, or grains such as rye or spelt also contain a lot of protein and contribute to fascia health.

Also interesting: 6 clear signs of protein deficiency 

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Lipids

Omega-3 fatty acids are among the healthy, unsaturated fatty acids. They have anti-inflammatory properties, preventing inflammatory processes in fasciae. With 45 to 71 percent, linseed oil is particularly rich in omega-3 fatty acids³. Sunflower seeds and walnuts, as well as salmon, anchovies, and sardines, also contain a lot of omega-3.

Minerals

Minerals balance the body’s electrolyte levels and counteract the body’s acidity. If the tissue is acidic, it affects the viscoelasticity of fasciae–in an acidic environment, fasciae bind water poorly and become brittle. This leads to reduced resilience and impaired mobility.

Fasciae are most supple in a slightly acidic environment. Foods containing alkaline minerals and binding acids prevent fascia acidity. Calcium plays a particularly important role in healthy fasciae, as the mineral is involved in the formation of collagen and elastin, influencing fascia suppleness.

Calcium is found in cow’s milk, yogurt, and cheese. Other minerals like magnesium and iron balance the acid-base levels. They are found in spinach, nuts, lentils, and chickpeas.

Carbohydrates

Carbohydrates ensure elastic or supple fasciae by binding water, preventing inflammation and collagen breakdown in connective tissue. Besides lentils, peas, and beans, carbohydrates are also found in grains like wheat and rye.

Also interesting: When to (not) avoid carbohydrates

Vitamins

Vitamins contribute to the formation of new fascia tissue and support anti-inflammatory processes. For healthy fasciae, ensure the body is adequately supplied with the following vitamins through diet:

• B1: found in oatmeal, lentils, pork
• B2: found in milk, salmon, and Camembert
• B3: found in peanuts, calf liver, and sardines
• B6: found in avocado, walnuts, and chicken
• B12: found in liver, seafood, and eggs

Also interesting: Drinking 5 liters of water daily for a week–what’s the benefit?

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Drinking Water

Only when sufficient fluid is present in the cells can metabolic products be removed and nutrients transported to the fasciae. Therefore, it is important to drink enough. The German Nutrition Society recommends at least 1.5 liters of water per day–there is no universally valid rule for how much water should be consumed daily.

The recommended amount depends on age, body weight, health status, and activity level. It is especially important to drink enough before, during, and after exercise, as fluid and electrolytes are lost through sweating.

Do you have a question about fitness or nutrition? Feel free to send it to us–via email to info@fitbook.de. We select the most interesting questions and answer them with the support of our expert team and current studies. We look forward to hearing from you!

Sources

• 1. Škarabot J., Beardsley C., Štirn I. (2015). Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes. International Journal of Sports Physical Therapy.
• 2. German Nutrition Society e.V. Selected Questions and Answers on Protein and Essential Amino Acids. (accessed on 9.9.2022)
• 3. German Society for Fat Science e.V. Fatty Acid Composition of Important Plant and Animal Edible Fats and Oils. (accessed on 9.9.2022)