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نصائح هامَّة للوقاية من مشاكل العظام والمفاصل

Important tips for preventing bone and joint problems |

Joint stiffness, osteoporosis, and muscle stiffness have become among the most frequent complaints of young people before the elderly, due to unbalanced diets and an unhealthy lifestyle!

Here are some nutritional tips and healthy habits that protect you from these risks, to enjoy a healthy body, and more easy and flexible movement..

bone health

Bones are the solid and basic structure on which the body depends for movement, as well as the protective shield for the rest of the body's organs. Therefore, bone health and what supports its proper functioning of joints, tendons, muscles, and cartilage is of utmost importance that should be paid attention to and not neglected.

Some factors negatively affect bone health and the quality of movement:

Wrong eating habits:

  • smoking.
  • drink alcohol
  • Excessive intake of soft drinks.
  • A diet low in calcium.
  • Weight-loss surgeries that impair the body's ability to absorb calcium, making it more vulnerable to osteoporosis and the risk of fractures.


Some medical conditions:

  • digestion dysfunction.
  • Thyroid disorders.
  • Long-term use of certain medications, such as: (corticosteroids, serotonin inhibitors, antacids, and cancer treatments).


Physiological changes:

  • Menopause in women.
  • With age, the bones become thinner and weaker.
  • Low levels of testosterone in men.


Gender : Women are generally considered more susceptible to bone problems than men.


Race and family history:

  • White people and people of Asian descent are at increased risk of fractures and osteoporosis.
  • Having a sick family history of bone problems, such as a parent or sibling with osteoporosis or the like.


Physical activity : People who are not physically active are more likely to develop osteoporosis than their more active counterparts.

Healthy habits for more easy and flexible movement:

Maintaining healthy bones:

  • Avoid harmful eating habits that we have referred to, and maintain a healthy diet, containing sufficient and balanced amounts of calcium and vitamin D, to support bone health.
  • Eat foods and supplements that contain zinc and magnesium.
  • Exposure to sunlight at appropriate times, to the extent that allows the body to benefit from it, with physical activities and brisk walking for at least 30 minutes a day.
  • Maintain a healthy weight.
  • Strengthening the joints and muscles to provide greater support for the bones and facilitate the flexibility of movement.


Caring for the health of muscles, joints and cartilage:

As it is the joints that facilitate the movement of the bones in different directions, and the cartilages prevent joint friction and erosion, and the muscles that tighten this whole group and maintain its healthy shape, and support its stability and hardness.

  • Doing aerobic exercises and stretching exercises, as this enhances blood flow to these places and ensures their normal and healthy nutrition, which makes them less vulnerable to infection and rupture.
  • Maintain proper sitting positions to avoid muscle and tendon pain.
  • Get enough rest daily, and maintain a healthy sleep pattern.
  • Avoid exposing the body to cold weather for long periods.
  • Eat enough proteins.
  • Take nutritional supplements, such as those that contain collagen, glucosamine, and chondroitin.

Nutritional supplements and important elements to support flexibility of movement:


  • Calcium:
    It is one of the most important bone minerals that prevent the development of osteoporosis and fractures.
    It is found in many foods such as: cheese, yogurt, leafy vegetables, legumes, and fish.


  • Magnesium :
    It works to support bone density, and strengthen and support muscles.
    Found in: Bananas, leafy green vegetables, seeds, nuts, and dark chocolate.


  • Vitamin A:
    It is one of the vitamins that play an important role in building bones.
    Found in: eggs, sweet potatoes, carrots, spinach.


  • Vitamin K:
    Vitamin K prevents calcium deposition in the heart, arteries, breasts, and kidneys, and helps activate its natural deposition in the bones, which increases bone density and strength, and reduces the risk of fragility and fractures.
    It is recommended to take vitamin K2 because its absorption rate and effectiveness in the body is estimated at 10 times the effectiveness of vitamin K1.
    Found in: olive oil, broccoli, parsley, and spinach.


  • Collagen :
    Especially collagen of the second type, which supports the health of bones, joints and cartilage in an excellent way, and prevents the risk of inflammation and joint roughness, and also supports the structure of muscle tissue.
    It occurs naturally in many foods such as: bone broth, eggs, oysters, chicken, and tomatoes.
    It can also be obtained through food supplements fortified with hyaluronic acid to ensure stronger efficacy and rapid response.
    You can view the collagen products that we provide through the following link:


  • vitamin C:
    It is one of the most powerful antioxidants that protect the cells of the body and raise the efficiency of the immune system. It is also necessary for the natural production of collagen in the human body, which in turn supports bones, joints, muscles and tendons.


  • Glucosamine, Chondroitin and MSM (Methylsulfonylmethane):
    These compounds are an alternative to anti-inflammatory drugs, as they provide optimal support for cartilage, protecting it from wear and tear, and also help relieve rheumatoid arthritis.
    Found in: oysters, bone marrow, shells or outer shells and tails of crustaceans - such as (shrimp, lobsters, crabs) - where they are finely ground and added to foods.
    It can be easily obtained from safe food supplements.


  • curcumin:
    It is one of the best effective ingredients in reducing and treating arthritis, as many recent studies have shown that its effectiveness is comparable to some traditional medical drugs used to treat such conditions.


  • Ginger:
    A powerful and effective anti-inflammatory that helps relieve joint and muscle pain.

You can view the best nutritional supplements that support the health of bones, joints and cartilage through our website "Germanvit" via the following link:


Wishing you a healthy body and excellent health