Many movements are therefore painful. That tempts you to keep calm. However, this is exactly the wrong way to go. Anyone who wants to prevent joint wear and tear should definitely be active in sports.

With these sports you can prevent osteoarthritis

On the one hand, the aim of sport is to move the joint and maintain flexibility. The movement supplies the cartilage with nutrients. Because this itself is not supplied with blood.

On the other hand, the movement strengthens the joint-stabilizing muscles, which relieves the joint.

Sport improves the metabolism in the joint and the control function of the joints is maintained. Bones and cartilage are relieved.

Cycling, Nordic walking, swimming and cross-country skiing are sports that do not put stress on the joints, but move them gently.

At the same time, a change in diet also plays an important role in prevention, as being overweight puts extreme stress on the joints.

This is how many hours of exercise a week should be

Heller recommends: Three quarters to an hour three times a week is a good workload.

Limit: If you experience swelling and pain in your knees, shoulders or feet, you should adjust the intensity of your training.

Stop-and-go sports can put too much strain on the joints. These include tennis, badminton and squash.

Cleanse the bowel, but do not drain it aggressively

A mild intestinal regeneration cure with the right diet, so that the intestinal flora can recover naturally, is therefore recommended, as a kind of wellness for the intestine , so to speak . A week can go a long way. In principle, there are only two things to keep in mind:

1. At the beginning there is colon cleansing. It often takes several days for the residues to pass after a meal. This can be supported with healing earth and flea seeds. These natural measures have a gentle laxative effect and are usually better tolerated than strong laxatives such as Glauber’s salt.

The mild cleansing is complemented by light fasting. Both measures work together like a “reset” of the bowel, driving it back to zero, so to speak. This can be rebuilt with the right, this time intestinal healthy diet.

2. This diet should contain probiotics (including lactic acid bacteria) because they can help the intestinal flora to repopulate with beneficial intestinal bacteria. In addition, fiber-rich fresh food is part of it. Because dietary fibers act like prebiotics, so they serve as food for the “good” intestinal bacteria.

In contrast, you should avoid red meat, sausage, high-fat dairy products, sugar, alcohol and coffee (and preferably not only) during the intestinal diet. Of course, it is important that you drink a lot during the bowel treatment. Only then will the fiber swell up well and be able to absorb, bind and transport a lot of pollutants out of the body.

Make rice water yourself

You can support these measures with rice water, the insider tip for a healthy bowel. The slightly milky brew contains dissolved fiber, mucilage, minerals and, above all, B vitamins. This combination cares for the intestinal mucosa and supports its healthy structure.

Make rice water yourself and drink a glass every day:

• ½ cup of organic rice
• 1 liter of water

Bring the water to the boil, pour in the rice, simmer for a good 20 minutes until it is almost boiled over. Strain, catching the water. The rice water can be stored in the refrigerator for up to three days.

Recipes for seven days of intestinal treatment

The bowel cure is suitable for all adults, except pregnant and breastfeeding women. Anyone who has chronic illnesses and / or has to take medication regularly should consult their doctor before beginning. And off you go:

1st day of the intestinal diet

In the morning : Drink a glass of lukewarm water with a level teaspoon full of healing earth on an empty stomach. This recommendation applies to the entire course. Healing earth attracts the toxins, so to speak, binds them and transports them out of the body.

Porridge – briefly toast a good handful of oat flakes in the pan without fat, add a little water and, if you want, a pinch of salt. After a few minutes, the gruel thickens a little. With this homemade porridge there is herbal tea to taste, after the meal a teaspoon of psyllium husks, like the healing earth, stirred into a large glass of water. Flea seeds also divert pollutants, swell up strongly in the intestine, in this way stimulate the natural intestinal peristalsis and thus shorten the time leftover food remains in the intestine. The mucilage in the flea seeds also nourishes the intestinal mucosa and helps it to regenerate.

Lunch : vegetable soup with potatoes and carrots, seasoned with a pinch of sea salt and caraway seeds.

In the evening : Sweet potatoes with dip – cut sweet potatoes into small pieces, sauté, plus there is probiotic yoghurt, which is seasoned with a little dill and a pinch of salt.

In between : drink a lot, herbal tea and mineral water, apples and pears (please chew each bite several times and slowly until a porridge has formed)

2nd day of the intestinal diet

In the morning : Serve oatmeal muesli with probiotic yoghurt, rub an apple under it, flea seeds and healing earth as on day 1

Lunch : Vegetable soup with easily digestible vegetables of your choice – such as fennel, celery, potatoes

In the evening : potatoes with quark – boil the potatoes in their skins, peel them and season with fresh herbs

In between : drink a lot again, apples, a banana

3rd day of the intestinal diet

In the morning : flea seeds and healing earth as on day 1, oatmeal muesli with yogurt and banana

Lunch : Polenta with vegetables – boil polenta in vegetable stock for ten minutes, let it steep for 15 minutes, stir in a small amount of butter, with steamed vegetables with fresh herbs of your choice

In the evening : vegetable soup made from carrots and potatoes

In between : drink a lot, apples, pears

4th day of the intestinal diet

In the morning : oatmeal muesli with seasonal fruit such as blueberries and strawberries; Flea seeds and healing clay as on day 1

Lunch: asparagus with potatoes, drizzle asparagus with a little butter and season with fresh herbs, with jacket potatoes

In the evening : Lukewarm vegetable salad with fresh goat cheese, sauté vegetables of your choice, such as celery and carrots, serve with fresh radicchio, season with salt and lemon juice, spread two tablespoons of fresh goat cheese over it

Occasionally : spelled crackers, apples, 1/2 liter of buttermilk

5th day of the intestinal diet

In the morning : Muesli of your choice (oat flakes, three- or five-grain flakes), yogurt, fruit, flea seeds and healing earth as on day 1

Lunch : Gnocchi with chicken and fennel – make your own gnocchi from boiled, mashed potatoes, flour and an egg, shape the gnocchi from the potato dough and cook in water until they float on top. In the meantime, clean the fennel bulb and cut into strips, sauté in a little safflower oil, cut a chicken breast into strips and add, season with salt, stir in a little sour cream and serve with the gnocchi.

Evening : Avocado sandwich – make avocado cream yourself from a mashed avocado, mix with a little yoghurt, season with lemon juice and salt, with graham bread (whole grain bread, but chewed … slowly)

Occasionally : banana, apples, drink a lot

6th day of the intestinal diet

In the morning : banana porridge made from oat flakes – briefly bring the oat flakes to the boil in salted water, let them cool down, add a little yogurt and a mashed banana. Flea seeds and healing clay as on day 1

Midday : Wholegrain penne with vegetables and ricotta, cook the penne while chopping the carrots and onions and sautéing them in a little vegetable stock, seasoning with salt and a touch of garlic powder, adding the parsley, serving with the penne, spreading a little ricotta over the top.

In the evening : Sweet potato casserole, cut the sweet potatoes into fine wedges, place in a casserole dish, whisk an egg with a little sour cream, season with salt and pour over the vegetables, bake in the oven over a mild heat for about 25 minutes.

Occasionally : spelled crackers, apples

7th day of the intestinal diet

In the morning : porridge with a dash of kefir and fruit to taste, a few walnuts, psyllium and healing clay as on day 1

Midday : Cod on carrots and kohlrabi – chop kohlrabi and carrots and sauté in a little safflower oil, season with salt, season the cod fillet with salt and lemon, fry in a non-stick pan with a little fat, place on the vegetables, close the lid and leave to stand for another five minutes . Garnish with fresh parsley and, if you want a side dish, serve with potatoes.

In the evening : Beetroot bulgur salad with cottage cheese – boil the beetroot, cut it open and flavor it with a little lemon and salt while still warm, let it steep. In the meantime, bring the bulgur to the boil and let it steep until it is soft, then strain. Serve with the beetroot, season to taste, for example with turmeric. Crumble the cottage cheese over it and serve.

In between : banana, apples, sesame crackers

So that the intestine remains healthy in the long term

After this week the intestines have usually recovered well and digestion is working optimally. This means that the passage of food through the digestive organs has accelerated without the presence of diarrhea – which is undesirable, as is constipation. If you eat a healthy bowel diet now in the future, you will create the best basis for optimal digestion. Eating healthy intestines means:

• drink a lot
• Use fleas for intestinal care
• take yoghurt, kefir or buttermilk more often because of the helpful lactic acid bacteria
• Reduce sugar and fat
• eat a lot of fruit and vegetables instead
• Eat meat only once a week, fish once
• it is best to cook it yourself, largely eliminate ready meals and fast food from the menu

It also makes sense to refrain from cigarettes and limit alcohol consumption. With this simple yet powerful program, you will not only support your bowels, you will also be doing the best for your overall health, preventing illnesses and probably even losing weight in the long run.