Joint Pain Is No Coincidence – Expert Reveals the Underlying Causes

Mr. Homburg, many people think: Sitting damages our musculoskeletal system. However, you say: Sitting alone is not the problem. Why?

"Sitting is definitely a big problem - especially when we remain immobile for long periods of time. Here I recommend so-called sitting breaks: every 30 minutes, take a minute for intense movement and then continue working directly. This can be easily implemented, especially in a home office. However, of course, this alone is not the solution. Nutrition and micronutrients also play a crucial role for our musculoskeletal system. An inflammation-promoting diet combined with permanent immune activation can lead to subclinical inflammation that can damage the joints in the long term - especially if there is also a nutrient deficiency present."

How exactly do inflammations affect our body and musculoskeletal system?

"In general, inflammations are a natural response of the immune system to solve problems - for example, every wound goes through an inflammation phase so it can heal. However, problematic are chronic, low-grade inflammations that remain unnoticed for a long time, yet can still attack joint structures such as cartilage, capsules, and ligaments. There are two main factors here - the constantly active immune system can break down connective tissue to produce energy for itself, and the active immune cells roughly break down tissue because that is their task in acute cases."

Why is nutrition often underestimated, even though it is so important for our mobility?

"A poorly composed diet does not immediately lead to complaints, which is why many people do not recognize a direct connection. They think: "I have always eaten this way and never had joint problems." However, the saying holds true: constant dripping wears away the stone. Furthermore, people often look for a clear cause for complaints - nutrition as a long-term influencing factor is often overlooked. Another point is that the idea of mechanical wear and tear on the joint is more intuitively understandable for many than the influence of inflammation or micronutrients."

How does an unfavorable diet manifest itself concretely in our bones and joints?

"The underlying issue is inflammation. Scientifically, osteoarthritis is no longer considered a mere wear and tear disease, but an inflammatory condition. Chronic inflammation leads to a gradual breakdown of the extracellular matrix, disrupts cell regeneration, and thus damages joint cartilage and the underlying bone."

Your current guide is on everyone's lips. Why can we regenerate cartilage - contrary to popular belief - and how does it work?

"For a long time, inflammation was considered a consequence of osteoarthritis - today we know that it is its cause. This paradigm shift has significant implications for research and therapeutic approaches. Latest insights from cell biology, epigenetics, and molecular medicine show promising paths towards cartilage regeneration. The key lies in creating an inflammation-free environment, as regeneration cannot occur in an inflammatory setting. Our strategy combines anti-inflammatory nutrition, intermittent fasting, exercise, and targeted nutrients.

This allows us to:

• Inhibition of inflammatory pathways (NF-kB)

• Reduction of oxidative stress

• Promotion of collagen synthesis (type II collagen)

• Support of cartilage cell growth/regeneration (chondrocyte proliferation)

• Polarization of macrophages (regulating inflammation) from M1 (pro-inflammatory) to M2 (anti-inflammatory)

In summary, this means: If we regulate inflammation, we can also actively support the regeneration of cartilage."

Is there a connection between micronutrients and the prevention of overuse or sports injuries?

"Yes, there are studies that repeatedly point to this. Even though the scientific data is not yet comprehensive, it is obvious that micronutrients are involved in almost all metabolic processes. A deficiency can therefore lead to disorders and a lower tissue resilience."

How important are micronutrients for recovery?

"Even in the process of regeneration, micronutrients play a central role. After exertion, damaged structures need to be repaired and ideally even improved. Here are some examples:

• Vitamin C is essential for collagen formation in connective tissue.

• Vitamin D supports muscle function.

• Antioxidants like Vitamin E protect against oxidative stress after intense exertion.

• Zinc supports cell division and thus the formation of new muscle tissue."

Do micronutrients need other micronutrients to function properly?

"Yes, many micronutrients work synergistically and support each other. An example is the connection between Vitamin D and Calcium: Vitamin D enhances the absorption of Calcium in the intestine, making it more available to the bones. Vitamin K, in turn, helps to incorporate Calcium into the bones. Furthermore, there are likely many other synergies within natural foods that have not been fully researched yet."

What do you recommend in terms of exercise? Which simple training plan that everyone can easily implement do you recommend to our readers?

"The fitness goals are individual, but basically: our body needs daily exercise and loves variety. Particularly important is the maintenance or building of muscles, as they act as a preventive protective factor in old age. Simple exercises for at home - without any equipment - are:

• Squats

• Push-ups (initially against a wall or windowsill, later on the floor)

• Lunges (the depth determines the difficulty)

• Buttock bridge

• Triceps Dips (e.g. on the edge of the bed)"

Is there an age at which one should actively do something for their flexibility?

"No, there is no age limit. It is always advisable to be active - whether for prevention or to improve existing limitations. Those who already notice a deterioration in mobility should seek expert advice early on to address the cause specifically."

Thank you for the conversation!