DETOX AND CLEANSE

Fascia and how you live

While there’s not enough evidence yet that nurturing your fascia can directly reduce your risk of cancer or disease (if only things were that simple!), the tissue can help reduce inflammation in the body. Here are a few habits to adopt now.

1 STRETCH EACH MORNING

Even a quick forward fold can help break up collagen in your fascia, allowing more oxygen to hit your muscles and setting you up for better movement all day long. To really reduce tension, hold stretches for five minutes. (Afterwards, you should be able to deepen that stretch even more.) Or try the mat: Yin yoga (or ‘fascial yoga’) keeps you in poses about twice as long. Researchers believe static stretching may produce anti-inflammatories that help repair tissue.

2 GIVE YOURSELF A MASSAGE

Relieving kinks on your own improves range of motion and slashes soreness. Why? Kneading soft tissue reduces collagen build-up and raises your body temperature, which amps blood flow to pump nutrients to the area and flush out waste. Roll until you feel a release. Feeling lazy? It’s the perfect excuse to book in a professional massage.

3 DRINK UP!

Your body is made up mostly of water, and much of that H2O is in your fascia. So if you’re underhydrated or dehydrated, the tissue will be dry and brittle, not wet and spongy. The consequence is compromised mobility. Even your skin can look dull when your fascia isn’t hydrated, because the superficial fascia (the layer closest to the surface) gives skin its healthy tone. Down your eight glasses of water daily, plus a glass or two extra on days you’re exercising hard, to replace what you lose in sweat.

4 EAT FRUIT AND VEGIES

High levels of inflammation throughout the body infiltrate the fascial tissue, which can lead to pain. A diet that’s packed with fresh produce and healthy fats and is light on processed foods (for example, the Mediterranean diet) helps minimise inflammation.

5 TAKE THE STAIRS

German scientists discovered that fascial tissue stores more kinetic energy than any other type of tissue. In fact, it’s this spring-like material, not powerful muscles, that enables kangaroos to catapult up to 13 metres. Because of this relationship, experts recommend practising movements that are closely linked to dancing, yoga and martial arts. One of the easiest ones to try is taking the stairs once or twice a week. The aim is to step gently, making “as little noise as possible”, which activates the fascial spring, say the study authors. While all of the previous tips will improve your fascia, this one will really strengthen it.