Tips for building healthy fascia

No smoking is an obvious necessity to ensure sufficient supply of nutrients and blood supply to your connective tissue. Research shows that smokers are much more susceptible to back pain, cartilage injury, arthritis and slipped discs.
Stay hydrated. Connective tissue is 70% water so it needs plenty of water (1-1.5 litres a day) to stay healthy. Drinking massive amounts of water is not recommended (unless you're a performance athlete). (Fascia stretching squeezes the tissue like a sponge, so new fresh water is absorbed which helps the tissue to replenish itself.)
Plenty of protein, the most important basic material in fascia cell fibres. This includes animal proteins, soybeans (edamame, tofu, tempeh), oats, nuts, seeds, and legumes all high in amino acids.
Vitamin C for collagen - acts as a glue holding fibres together. Vegetables in the cabbage family such as broccoli, cauliflower, kale and white and savoy cabbage contain more vitamin C than citrus fruits! Spinach, fennel, parsley, peppers and chillies are also packed with vitamin C as well as berries, tropical fruits and even potatoes.
Zinc, copper, magnesium & potassium. Zinc is an essential trace element involved in protein, fat and cell metabolism strengthening the immune system and affecting insulin production, essential for hormone functions such as thyroid and testosterone. Zinc plays a role in wound healing, is contained in connective tissue cells and helps synthesis of collagen. Copper is an essential building block to create enzymatic crosslinks connecting collagen and elastin fibres. Magnesium and potassium also affect cell metabolism and growth, collagen synthesis and water levels.
Other supplements - silica, silicon, minerals, trace elements and vitamin B complex are all recommended for connective tissue.
Getting enough sleep - (7-9 hours) when we sleep the connective tissues and intervertebral discs undergo a process of regeneration which allows the discs to absorb liquid and fresh nutrients. In deep sleep, the growth hormone HGH is secreted stimulating the synthesis of collagen in the connective tissue cells. Try to take breaks during the day too.