5 tips on how to recover tired muscles
Recovery is essential after exercise, as tissues need to be repaired and you need to replenish your strength. As a general rule, it takes 24 to 48 hours for muscles to recover, especially after doing anaerobic training.
When your muscles are tired and perhaps a little inflamed, muscle fatigue, aka muscle stiffness, occurs. To avoid this, as mentioned above, proper recovery is vital, with a healthy diet, hydration and rest being key to this.
Tips on muscle recovery
There are many recovery methods, and the right one for you will depend on your ability to recover. However, the following tips are highly recommended: 
- Drinking water before, during and after exercise is essential for your performance and your body's recovery. Being well hydrated is vital for proper metabolic and nutrient transport processes, where water is essential.
- Eating well is essential when it comes to recovering from physical exertion, as it restores energy to the body. It is best to supply the body with proteins, vitamins, minerals and carbohydrates to help restore your muscles. Therefore, after exercising, you can eat protein-rich foods such as eggs, chicken, tuna, almonds or chia, and add 50 grams of carbohydrates, such as pasta, rice or banana, to restore your glucose levels.
- Stretching after training is the simplest and quickest way to help muscles recover.
- Finish training with active recovery. It is important not to stop suddenly; you should finish the workout with some gentle cardio, walking or cycling slowly for 5-10 minutes, as this gentle movement improves circulation, promoting nutrient transport and waste removal, and helping the muscles to repair themselves and recover more quickly.
- Sleep and rest. While we sleep, the body produces growth hormone (GH), which is largely responsible for tissue growth and repair. You don't necessarily need 8 hours of sleep; it depends on each individual and your body's ability to recover. The important thing is to make sure it is a deep sleep so that you wake up feeling rested and full of energy.
In short, to recover your muscles you should focus on hydration, diet and rest.
How to strengthen the male pelvic floor
Like its female equivalent, the male pelvic floor is composed of a set of muscles, ligaments and connective tissue that cover the lower cavity of the pelvis. It is closely connected to the abdominal muscles, the lumbar spine and the diaphragm.
There are risk factors that can lead to the weakening of the muscles in the pelvic floor, such as:
- Overweight or obesity
- Age
- Constipation
- Chronic coughing
- Frequent lifting of loads or weights
- Abdominal and/or perineal surgery
But the most common factor in men relates to the prostate and prostate surgery to treat urinary incontinence.
What functions does the male pelvic floor serve?
These muscles have a number of functions:
- They prevent the leakage of urine, gas and faeces, ensuring their proper passage.
- They keep certain structures and organs, such as the bladder and rectum, in the correct place.
- These muscles are responsible for erections, keeping the penis erect and ejaculations.
- They are closely connected to all of your core muscles.
- They trigger important reflexes that protect your guts from strains.
Symptoms of a weakened pelvic floor
When these risk factors come into play, these muscles are weakened, especially after prostate surgery, leading to the following symptoms:
- More frequent urination.
- Difficulty and/or pain when urinating, either during or at the end of the process.
- Discomfort in the pubis and/or lower abdominals.
- Pelvic pain when seated.
- Discomfort during intercourse, erectile dysfunction and pain at the end of ejaculation.
- Sharp pains in the anal sphincter.
- Problems with defecation: pain, bleeding, incontinence and gas leakage.
How to strengthen the male pelvic floor
To prevent and avoid these problems, it is important to strengthen your pelvic floor, and this is best achieved by doing exercises to train it.
This type of training is recommended for men who are going to undergo, or have undergone prostate, rectal or colon treatments; and men who have problems with erections and/or ejaculation.
For this area, Kegel exercises are the most highly recommended form of exercise by experts, as they strengthen the pelvic floor. These exercises consist of repeatedly contracting the pelvic muscles, which can be done by focusing on either the urethral or anal sphincter, or both at the same time.
The most important thing is to identify the pelvic floor muscles by stopping urinating midstream or contracting the muscles that prevent the release of gas, as these movements use the pelvic floor muscles. When you have identified them, you can do the exercises in any position, although initially you will find it easier to do them while lying down.
The best way to perform them correctly is to contract these muscles and then hold them for three seconds, then relax them for three seconds. Try doing this several times in a row, and when your muscles get stronger, try doing it while sitting, standing or walking.
For best results you should concentrate on only tightening the pelvic floor muscles and avoid flexing the muscles of the abdomen, thighs or buttocks. Avoid holding your breath, you should breathe normally during these exercises, and repeat them 3 times a day, with three sets of 10 repetitions.
Atherosclerosis: what causes it and how to prevent it
Atherosclerosis occurs when the arteries - the blood vessels that carry oxygen and nutrients from the heart to the rest of the body - thicken and harden, sometimes restricting the flow of blood to organs and tissues.
This may be due to atherosclerosis, a specific type of arteriosclerosis that involves a build-up of fats, cholesterol and other substances in and on the walls of the arteries, forming plaque that restricts the flow of blood.
The causes of atherosclerosis
Atherosclerosis is a slow, progressive disease that can begin to develop in childhood.
Although its exact causes are unknown, atherosclerosis can begin with an injury to the inner lining of an artery, due to:
- High blood pressure
- High cholesterol
- High triglycerides
- Smoking
- Insulin resistance, whether due to obesity or diabetes
- Inflammation due to diseases such as arthritis, lupus or other infections, etc.
When the inner wall of the artery has been damaged, certain substances and oxidised LDL “bad” cholesterol tend to build up at the site of the injury, coating the inner lining of the artery, causing it to harden and narrow the arteries, blocking the flow of blood to other organs. 
Symptoms
In the early stages of the disease, the symptoms are hardly noticeable, in fact they only start to be felt when the blockage in the arteries is severe, resulting in severe pain in the affected area.
Additionally, when the flow of blood slows, it can cause chest pain and shortness of breath.
The areas that are worst affected by this disease are the heart, the carotid, and the cerebral and lower extremity arteries.
However, the symptoms do not affect everyone in the same way; in some people they occur when they are at rest, while in others they only appear when they are carrying out some form of activity.
How to prevent atherosclerosis
If you want to prevent it, the most important thing is to avoid risk factors such as:
- An unhealthy diet and eating saturated fats
- High blood pressure
- High cholesterol levels
- Diabetes
- Obesity
- Smoking and drinking alcohol
- A family history of early heart disease
- A lack of exercise
The best advice is to follow a balanced and healthy diet, containing foods that help to lower “bad” cholesterol (e.g. walnuts, extra virgin olive oil, fruits rich in antioxidants such as pomegranates, etc.) and to exercise regularly.
Diet is not always enough and food supplements with natural extracts can be of great help, like Keriba Duo, which is composed of extracts of the fresh whole fruits of the pomegranate and olive, which are rich in natural antioxidants that help to lower the levels of “bad” cholesterol in plasma and prevent cardiovascular diseases like hypertension and atherosclerosis.
Foods to combat muscle pain after sport
Muscle pain, also known as myalgia, is very common and we have all suffered from it at one time or another, and sometimes even on a regular basis.
This pain may affect several muscles, involving a small area of the body, or it may also affect tendons and ligaments, making the pain more widespread.
When muscle pain occurs as a result of physical exercise, it may be due to muscle overload, a failure to properly warm up the area, overly strenuous physical activity, or the result of minor physical injuries that have not been properly treated, such as a sprain.
Certain foods help to prevent and reduce muscle pain, especially after exercise, as their nutritional value supports the recovery and strengthening of muscles, tendons, joints, etc.:
Coffee
Drinking two cups of coffee a day helps to relieve muscle pains. This is because it contains caffeine, which reduces pain by 48% after doing sport.
Cocoa
Cocoa beans are rich in flavonoids, antioxidants that are essential for the production of nitric oxide in the body, whose function is to expand the blood vessels, thereby lowering blood pressure and relaxing muscles.
Additionally, cocoa contains magnesium, a mineral that is essential for regulating muscle function and the nervous system; and vitamin B, which improves muscle tone.
Eggs
The proteins they contain help to maintain muscle and bone health, thus preventing pain. However, to further enhance their benefits you should eat them after doing sport, as they help to stimulate muscle protein synthesis.
Cherries
This fruit helps to treat muscle pain because it contains anthocyanins which, besides giving them their red colour, have powerful antioxidant and anti-inflammatory properties, protecting the muscles and reducing pain. 
Pomegranate
This fruit is very rich in antioxidants, low in calories, and high in water, fibre and flavour. Furthermore, eating it provides you with vitamins C and K, folate and potassium, helping you to lose weight, improve your recovery after training, prevent cardiovascular diseases, reduce inflammation, delay cell ageing and prevent or slow down the spread of certain tumours.
Spinach
A vegetable that is rich in antioxidants, which combat free radical damage; and nitrates, which improve muscle contraction and muscle function, thus preventing pain. It is also high in magnesium, a mineral that ensures healthy muscle function.
Turmeric
A golden-coloured spice containing curcumin, an antioxidant substance that reduces muscle pain, improves muscle recovery after physical exercise and lowers the risk of injury.
Ginger
This is a pungent-tasting root, native to Asia, which has anti-inflammatory properties that reduce the swelling of joints and muscles and, therefore, prevent muscle pain.
Cinnamon
This spice is a powerful antioxidant. It helps to regulate your metabolism and increase energy expenditure. It also provides anti-inflammatory properties, making it an ideal ingredient for fighting infections and preventing muscle pain.
9 habits to avoid after doing sport
After doing sport you may think that everything is done, but it is not, the work does not end when you leave the gym; it is important that you do certain things after training and avoid doing others. This will help you to get results and avoid certain injuries.
To help you improve your fitness, here are a few habits that you should avoid after doing sport.
Not changing your clothes
When you come out of training in sweaty clothes, your muscles are hot and if you stay in wet clothes, they get cold, which can lead to diseases and skin rashes. It is therefore essential to put on some dry clothes to keep your muscles warm and promote circulation, which aids your recovery.
Showering when you finish training
This is another common mistake, as it is best to shower 1-2 hours after finishing your workout. This is because the temperature your body reaches after exercising is usually 38-39 degrees, and water comes out of the shower colder than this, so this change in temperature can affect your circulation and blood pressure.
Stopping immediately
This is probably the mistake we all make. When you finish training it is essential to do a very light activity, like treadmill walking, to give your body time to recover and to reach and maintain the right heart rate.
Not doing stretches
Stretching after training helps the heart to regain its normal rhythm and relax the muscles, preventing injuries and muscle cramps.
Waiting too long to eat
Another common mistake is not eating anything after finishing your workout, but eating right after you finish would also be a big mistake. Ideally, you should eat something after 20-30 minutes, a healthy snack that contains proteins and carbohydrates to help you recover.
Hydration is also essential, and not just after sport, but throughout the day.
Eating too much after a workout
When you finish training, you get hungry and tend to eat more than you need. It is important to control the urge to eat after training, which is why you should eat a snack 20 minutes after finishing and drink some water. This will stop you from getting ravenously hungry, you will feel more sated and you will eat the right amount of food.
Drinking energy drinks
After training you should drink water and not energy drinks, as these contain stimulants (caffeine, ginseng, taurine, sugar, etc.), which interfere with your nervous system and can sometimes lead to heart problems.
If you find it difficult to drink water, you can drink isotonic drinks that replenish your mineral salts and electrolytes.
Not cleaning your kit
People usually think that washing your sportswear and towel is enough, but this is not the case. It is important to wash your headphones, gloves, mats, etc., everything you use, as the moisture that remains on these items becomes a breeding ground for bacteria. Simply wipe with a soapy cloth and allow to dry in the air.
Not sleeping well
Sleeping well and resting is essential for our bodies to recover and our muscles to develop. In fact, when you do not sleep well and do not get enough rest at night after training, the tissues in your brain and body cannot be fully repaired.
Therefore, it is essential to sleep for at least seven hours, so that your muscles can fully recover, preventing stiffness or even injury.
Collagen: why we need it and how to boost its production
Collagen is the most abundant protein in the body; it makes up 75% of the skin, 70% of cartilage and 30% of bones.
Together with elastin, collagen is responsible for the elasticity of the skin and the strength and shock-absorbing capacity of joints and cartilage. It is therefore essential for your skin and joint health.
But it also provides elasticity to your muscle fibres, ensuring that your bones are better protected and helping to reduce the risk of injury and joint pain.
How is collagen produced?
Collagen is produced naturally by the body until around the age of 20, after which production declines by 1-2% each year. Therefore, after the age of 40, it is common to start noticing the symptoms caused by a decrease in collagen: the first wrinkles appear, joint mobility problems may occur, you are more prone to injuries, etc.
When the amount of collagen decreases, an imbalance occurs which causes a loss of elasticity and flexibility in the joints, resulting in joint and inflammatory problems such as:
- Fibromyalgia
- Osteoarthritis
- Muscle pains and cramps
- A decline in bone mineral density, especially in post-menopausal women
But the loss of collagen not only affects you on the inside, as it also causes weak nails, brittle and thinning hair, the appearance of wrinkles on the skin, etc.
To prevent and treat these symptoms, it is necessary to increase the amount of collagen in the body, so that it can bind and regenerate.
How can you increase collagen levels?
The simplest way to increase the amount of collagen in your body is through food. It is important to follow a diet that is high in this protein, which should include meat, fish, eggs and dairy products.
However, fruits and vegetables that are rich in vitamin C like kiwi fruits, pomegranates, oranges, broccoli, aubergines, etc. are also essential for its production. Pomegranates are also the only known source of punicalagins, an antioxidant tannin which, among other beneficial effects for the body, boosts the production of collagen and elastin.
Thanks to our patented system, Probelte Pharma has developed Keriba Forte, a highly concentrated natural fresh pomegranate extract. One capsule of Keriba Forte contains the same amount of antioxidants as 5 fresh pomegranates.
The 15 foods highest in antioxidants
Food plays avital role in health, which is why it is essential to follow a varied, balanced and healthy diet to keep your health in peak condition. It is important to have a good supply of proteins, fats, carbohydrates, vitamins and minerals.
But it is also essential to consume antioxidants. External factors and free radicals cause oxidation and cell damage, leading to ageing, some types of cancer, diabetes, cardiovascular diseases, etc. Antioxidants are crucial to combat these problems.
Antioxidants are present in food, with the highest content being found in:
Salmon
Salmon contains astaxanthin, a powerful antioxidant that supports healthy cells, skin and eyesight, among other things.
Including salmon in your diet a couple of times a week will help to keep your skin younger and healthier.
Olive oil
Olive oil is high in monounsaturated fatty acids as well as antioxidants, such as the polyphenol hydroxytyrosol, which helps to combat cell ageing, prevent cardiovascular diseases and lower levels of “bad” cholesterol in the blood.
Pulses
These have great antioxidant and nutritional properties and are therefore highly recommended for weight loss diets.
Garlic
This contains antioxidants like allicin and quercetin. It is a great anti-inflammatory and it helps to prevent cholesterol. It is also considered a natural antibiotic that can kill certain strains of harmful bacteria.
Cinnamon
The antioxidant capacity of cinnamon is among the highest, as it contains polyphenols, phenolic acid and flavonoids. Eating it aids digestion and improves insulin sensitivity.
Broccoli
High in vitamins like vitamin C and minerals. It contains sulphoraphane, a phytonutrient that lowers the risk of many types of cancer.
Tomatoes
The antioxidants contained in tomatoes, such as lycopene, protect your health and combat ageing. Consuming it every day lowers cholesterol levels and prevents some cancers.
Artichokes
These are great antioxidants because they are high in phytonutrients and polyphenols. They act as anticancer, anti-inflammatory, anti-allergic, antimicrobial and antiviral agents. They have even been linked to improved memory.
Carrots
Beta-carotene is the antioxidant that promotes vitamin A production, which is beneficial for eyesight and preventing diseases such as cancer. It is also good for treating gastric conditions.
Berries
These are the ultimate antioxidant foods: blueberries, raspberries, blackberries, etc. They act as cardiovascular protectors and help to control high blood pressure.
Grapes
These are rich in polyphenols and flavonoids. They help to control cholesterol and blood pressure. They also contain resveratrol, an antioxidant that prevents colon and breast cancer.
Pomegranates
A fruit rich in tannins with astringent properties, and high in potassium, calcium, phosphorus, magnesium and zinc, vitamins A, C, E and folic acid, so it helps to flush out fluids and treat hypertension and high uric acid levels. It also has high antioxidant power thanks to its polyphenols, punicalagins and vitamins, and it is beneficial for skin and hair, with anti-ageing properties. It also supports the treatment of erectile dysfunction.
Nuts
Walnuts, almonds, hazelnuts, pistachios and pine nuts provide a good source of antioxidants such as quercetin. They help to improve your blood circulation and control your cholesterol.
Dark chocolate
Cocoa contains antioxidants such as flavonoids and polyphenols and stimulates the production of endorphins, the feel-good and happiness hormones. To enjoy these benefits, you should eat chocolate with at least 70% cocoa and in moderate amounts due to its high calorie content.
Green tea
This has high concentrations of polyphenols that increase fat oxidation. It also prevents cancer and, if consumed daily, helps you to lose weight.
The pomegranate: a tree with history
The pomegranate tree, scientifically known as Punica granatum, is an Iranian tree whose fruit is the pomegranate. It is a small hardwood tree with a twisted trunk, greyish in colour, with bright green leaves and large red flowers. Between May and July, pomegranate trees are in full bloom, emitting a mild, sweet aroma.
Its fruit is the pomegranate, known as the fruit of beauty. It has numerous sweet-tasting segments with a hint of sourness. Because of the large amount of seeds it contains, the pomegranate is known as a symbol of fertility.
The pomegranate tree in ancient times
Throughout history, the pomegranate has been a highly admired and prized fruit:
- In Greek culture, the pomegranate was a symbol of life, regeneration and marriage. As well as being the subject of numerous myths, the Greeks associated the pomegranate with the goddess Aphrodite because it was an aphrodisiac fruit which was considered to be a gift offered by the goddess to her worshippers.
- According to the Zoroastrians, the followers of Zarathustra's philosophy, the pomegranate made warriors invincible.
- For the Egyptians, this food was used in medicine and to obtain red dye.
- In the Middle Ages the pomegranate was associated with fertility.
- In the Al-Andalus culture it was used in art and architecture.
- In Eastern culture it is a symbol of fertility and abundance.
- In India it is used as a cure for infertility.
- For Christianity it is a symbol of resurrection and eternal life.
- For Islam it is one of the fruits of paradise, a symbol of fertility.
- For Jews it is a symbol of beauty and fertility.
- For Buddhists, the pomegranate protects against bad omens.
Healthy properties of the pomegranate
Throughout history, both the pomegranate tree and the pomegranate have been prized and mythologised for their health benefits, as they have numerous beneficial properties.
- We can benefit from the bark of the pomegranate tree; the bark of the root and stem is very rich in tannins, alkaloids and calcium oxalate. It has anthelmintic properties to combat parasites, especially useful for expelling tapeworms.
Also, the peel of the pomegranate is especially rich in tannins, making it an astringent, which is excellent for controlling diarrhoea. It also has healing and antiseptic properties so it is used to treat gingivitis and gum sores. It is also used to treat dermatitis and pruritus, as it helps to soothe itching.
- Pomegranate blossom has astringent, antiseptic and anti-inflammatory properties.
- The pomegranate is low in calories and has a low glycaemic index, which is why it is widely used in weight loss diets.
It is high in fibre and, conversely, in tannins with astringent properties, so eating too much of it can cause constipation.
It also contains large amounts of potassium, calcium, phosphorus, magnesium and zinc, vitamins A, C, E and folic acid, making it an excellent nutrient.
It is a diuretic fruit; it helps to flush out fluids and it is recommended for hypertension and high uric acid levels.
Its powerful antioxidant properties make it beneficial for the skin, which is why it is so widely used in cosmetics, as it helps to combat oxidative stress in cells and therefore ageing.
- Pomegranate juice contains fibre (although less than the pomegranate) and a high concentration of vitamin C (an antioxidant), which helps to keep tissues healthy and young.
- Pomegranate oil is extracted by pressing pomegranate seeds, which are oestrogenic, i.e. they help to treat menstrual disorders and pain.
This oil is very rich in fatty acids with anti-inflammatory properties, helping to alleviate nerve and musculoskeletal pain.
It also nourishes and regenerates the skin (when applied topically), strengthening it and reducing irritation, dermatitis and itching.
- Pomegranate extract is rich in punicalagins, polyphenolic compounds with powerful antioxidant and anti-ageing properties:
- It helps to treat damage caused by oxidative stress, promoting cell regeneration.
- It protects you from the sun’s rays.
- It prevents hyperpigmentation and the appearance of blemishes.
- It stimulates the production of collagen and elastin, which tighten the skin and prevent wrinkles.
- It increases hair density and thickness, strengthening it and preventing hair loss.
- It also prevents functional and prostate disorders and is useful for treating erectile dysfunction.
Ideas for a healthy and balanced breakfast
Is breakfast the most important meal of the day? While the experts are yet to agree on this, what does seem clear is that the most important thing is that breakfast should be healthy, balanced and provide the energy you need for your activities over the next few hours. Therefore, your breakfast should contain foods from the 3 main macronutrients: protein, carbohydrates and healthy fats.
Here are some ideas that we love that allow you to vary what you eat for breakfast. Eating the same thing all the time is boring! Obviously, if you have special nutritional needs, you should always check with your doctor or nutritionist.
Ideas for a healthy breakfast.
Oat porridge with coconut and pineapple
For this recipe you will need:
- 200 ml of unsweetened almond milk or skimmed milk.
- 30 g of oat flakes.
- 1 chopped pineapple slice (100 g).
- 1 tablespoon of grated natural coconut (10 g).
When you have the ingredients:
- Mix the milk with the oat flakes and microwave them for 3 minutes. After 1.5 minutes, open the microwave and stir it, then let it finish cooking.
- While the oats and milk mixture is cooling, cut the pineapple into small cubes and add them.
- Grate some coconut or add some grated coconut from a packet, no more than one tablespoon.
- Enjoy!
You can swap the fruit for another of your choice, e.g. berries or kiwi fruit. It is a perfect pre-training breakfast because it is packed full of energy. If you train regularly, supplementing your breakfast every day with Keriba Sport, an all-natural breakfast based on magnesium, vitamin B6 and fresh whole pomegranate extract (POMANOX) will help you to improve your athletic performance by delaying the onset of tiredness and fatigue.
Toast
This is a very common breakfast, but it is not always healthy. Here are a couple of ideas for a healthy breakfast based on nutritious, healthy and delicious toast:
- Rye bread with baby spinach, avocado and unripened cheese.
- Oatmeal bread with serrano ham, a couple of cherry tomatoes, avocado and poached egg.
Omelette
This is another popular breakfast, and there are countless versions of it. To make it nutritious and healthy you can prepare:
- A spinach omelette served with turkey cold cuts.
- Tuna omelette with peppers.
- Or a microwave potato omelette. Simply cook the potatoes (cut into very small, thin slices) in the microwave for 10-15 minutes, mix them with the egg (1-2) and egg whites (150-200 ml), season with salt and pepper and put them in the frying pan (coated with olive oil spray). You will be surprised by how good it tastes, just like the traditional version, but much healthier.
Healthy pancakes
And if you have a sweet tooth, pancakes are definitely your best bet. Just avoid using white flour and sugar.
To prepare healthy pancakes you will need:
- Oat flour
- Egg and egg whites
- Almond milk
- Baking powder
- Sweetener (sucralose, stevia etc.)
When you have the ingredients:
- Beat the egg whites until they are stiff and slowly fold in the egg.
- Mix the oat flour (there are flavoured ones for people with a sweet tooth) with the sweetener and the baking powder.
- Add the above mixture to the egg whites, together with the milk, using folding movements to keep the egg whites fluffy.
- Coat the frying pan with olive or coconut oil (preferably sprayed) and add the mixture in spoonfuls. Place over a low heat and when the pancake is golden brown, flip it over.
If you want your healthy breakfast to be a source of antioxidants, you can add berries to it or take a natural food supplement like Keriba Forte, which contains pomegranate extract (Pomanox) and which, among other benefits, delays the effects of ageing. Or you can take Keriba Duo, which, in addition to Pomanox, also contains fresh whole olive extract (Mediteanox), which improves cardiovascular health.
Start the day full of energy!
How running affects bones
Going running is beneficial for your bone structure, as it strengthens your bones and prevents future injuries. However, it is important to take care of your cartilage to avoid damaging your bones.
Taking care of your bone structure is vital as it supports and protects your organs, as well as playing a key role in your body's movements.
It is common to think of bones as rigid structures that do not change, but in fact they continuously change and are affected by any sports you do, like running.
Therefore, if you are a runner, it is important to know certain important facts about bones and the bone remodelling process that preserves them.
Bone remodelling
Bone remodelling is a process where old bone is replaced by new bone in the same anatomical area. This process involves two types of cells, osteoclasts and osteoblasts, acting in synergy on the surface of the bone.
Osteoclasts resorb part of the (old) bone, and osteoblasts form the matrix of the new bone, as well as being responsible for bone mineralisation, which allows them to fill the bone cavity that has formed. Therefore, for our bones to remain healthy, it is important that there is a balance between these cells, so that new bone is formed while old bone is being resorbed.
Adults replace 5-10% of their bone tissue every year, and although this process continues throughout life, it generally starts to slow down after we turn 30.
How does running affect bones?
To understand how running affects bones, you need to know the factors that affect the aforementioned balance between bone resorption and bone formation, which include genetics, hormones, nutrition, etc.
These factors determine the quantity and quality of new bone, and sport (in this case running) plays an important role in this as it stimulates the bone cells.
In fact, it has been shown that physical exercise is essential for proper bone development.
The action of the muscles exerts force on the bone, which is detected by the osteocyte network within the bone fluid, which reacts by producing nitric oxide and IGF-I (prostaglandins). So, this stimulates the activity of both osteocytes and osteoblasts, leading to increased bone formation.
The opposite process occurs when there is a lack of muscle activity and during rest, accelerating bone resorption.
However, it should be noted that bones are damaged by the impacts that occur during running. When they are subjected to impacts that are too great for them to withstand, there is a risk of stress fractures, one of the most common injuries among runners.
Since bones are capable of repairing themselves and their development is stimulated by muscle activity, it is important to pay close attention to cartilage, as this is more prone to injuries, e.g. osteoarthritis.
Articular cartilage is the anti-friction, shock-absorbing layer of tissue that covers the ends of the bones that connect joints such as the hip, knee, ankle and foot. As it wears down more gradually and takes longer to repair itself (it becomes ineffective with age), you should protect it by alternating running with cycling or elliptical training (joint rotation training). These will act as an impact-free joint massage.
If you also want to support bone and cartilage repair and maintenance, we recommend following a healthy diet, tailored to your calorie and nutritional needs, as well as taking natural food supplements, like the one developed by Probelte Pharma for athletes, Keriba Sport. Among other benefits, this has an anti-inflammatory effect, helps to reduce tiredness and fatigue and inhibits cartilage breakdown.