Is it important for editorial department to be soft? When the fascia is soft, the body can be soft; When the body is soft, the blood vessels can be soft. Muscle and fascia are large-scale tissue systems of human body, which need sufficient nutrition supply to maintain normal metabolic process and always remain soft and elastic. Bones, joints and internal organs all play their specific functions: muscles are strong and can stretch freely, which can ensure normal blood circulation. Soft muscles can make blood vessels flexible at any time without affecting blood flow, and strong muscles can also help blood flow back to the heart from the farthest place. Blood vessels deliver oxygen and nutrients to 60 trillion cells in the whole body. If the blood circulation is smooth and the whole body cells are well nourished, the metabolism will be normal and the metabolic waste will be eliminated smoothly. The total length of microvessels is estimated to be 6.5438+10,000 kilometers, which is an easily overlooked part of the circulatory system and actually shoulders the important responsibility of "the last kilometer". If the muscles and fascia are soft enough, they will not hinder the blood flow in the microvessels, and nutrients can be smoothly delivered to the body endings such as hands, feet, eyes, ears and skin. Fascia In recent years, medical research has continuously found that soft and elastic fascia will not press muscles and blood vessels like "binding", so it will not be sore and the blood circulation will be smoother. 20 kinds of daily diet are most conducive to the growth of muscles and fascia. What can be done from the dietary level to provide adequate logistical support for muscles and fascia? Drink more water. Dr. Hou, chairman of the clinic known as the Iron Man Doctor, said that due to overuse, myofascia is often dry and dehydrated. This is because no matter work, bad posture, running and other high-impact sports. Water will be squeezed out of the fascia. If it is not replenished in time, it will become more difficult for water to re-enter the fascia. Long-term water shortage of fascia will lead to fascia adhesion, hardening and embrittlement. Rob, a pioneer in German myofascial research? Dr. Shrimp pointed out that fascia is a part of the connective tissue of the body, and 70% of the connective tissue is water, so he suggested that you should drink 1000 to 1500cc of water every day, especially for athletes. He also stressed that this water is not fruit juice, soda, flavored milk, coffee or even soda, but boiled water. Hou also added that when doing stretching exercise, you should drink 100 ~ 200 cc of warm water before stretching, and add 300cc of warm water immediately after stretching, which can supplement the fascia with water shortage and make it easier to relax and stretch. The main components of high-quality protein fascia tissue are collagen and elastin, indicating that protein is needed to repair or generate fascia. Many amino acids in protein can't be produced by the body itself, and they must be obtained by ingestion. Schleip pointed out that the absorption rate of animal protein is better than that of plant protein, so it is a good choice to eat high-quality meat such as fish, or eggs, dairy products and cheese. As for vegetarians, they should pay special attention to the intake of protein. He recommends leguminous plants such as lentils, and people who eat egg whites can eat more dairy products. Besides fish, chicken with lower fat content than beef, pork and mutton is usually recommended as a source of high-quality protein. Vitamin C fascia needs not only protein as material, but also vitamin C as "adhesive". Schleip said that vitamin C is like the glue of cells, which can make fibers adhere to each other. The deficiency of vitamin C causes scurvy, and its symptoms include gingival bleeding, difficult wound healing, periosteum shedding, skin keratinization, etc., all of which are caused by this reason. You may not know that testosterone is responsible for strengthening connective tissue (fascia) in both men and women, and zinc is an important component of testosterone synthesis. Zinc also plays an important role in wound healing and directly participates in the synthesis of collagen. In addition, it also has the function of strengthening the immune system. If the body is short of zinc, cells are not easy to repair and connective tissue becomes fragile. Beef, pork, eggs, milk, cheese, nuts and seafood are all rich in zinc. In addition, magnesium and potassium are also involved in collagen synthesis, water balance, cell growth and metabolism. All kinds of nuts, especially sunflower seeds, contain a lot of magnesium, while foods containing potassium are very extensive, including mushrooms, beans, cheese, spinach, bananas, potatoes and so on.