The Vertebral Osteoporosis (1)
Osteoporosis (meaning porous bone) is a disease that decreases bone density resulting in fragile bone over the years and we usually realize when it breaks, so it is a silent disease and treacherous.
It affects mostly:
- 35% of women older than 50th. With menopause due to estrogen loss (40% of women will suffer a fracture, I think it is a devastating fact with great social and economic impacts).
- Men aged 65-70th. Loss of testosterone (20% of the total cases of osteoporosis).
Currently estimated that 3 million people diagnosed with osteoporosis in Spain and it is estimated that in 20 years this figure will triple.
We have:
A) A primary osteoporosis due to age, from 30-35 years there is a decrease in bone mass is not known it is due.
B) A secondary osteoporosis, the decline in bone mass that occurs at age 30-35 is exacerbated mainly by: snuff, alcohol, steroid use, a slim, rheumatoid arthritis, and immobilizations.
Symptoms:
Small vertebral collapse causing a sharp pain that many end up in fracture with a loss of height (we ought to realize), and deformities as kyphosis (hunchback posture).
Treatment:
There is no cure but can help prevent it by:
- A treatment with estrogen in menopausal women.
- A diet rich in calcium and vitamin D throughout life especially during adolescence, monitor carbonated beverages, coffee (no more than one cup a day), and animal fats and carrying phosphoric acid that helps to decalcification ósea.Recomiendo a diet rich in copper that strengthens bones mainly found in legumes, liver, celeares and chocolate. 30% of the diets are low in copper.
Also advise foods high in bacteria (probiotics) have essential vitamins and minerals like calcium and magnesium, such as kefir (water better and many people have lactose intolerance) and also stimulate growth beyond of bones helps us to relax to reduce stress because it contains serotonin.
- A healthy lifestyle with a weight less than 55kg. Not smoking, sunbathing 10 ‘day for the absorption of vitamin D and above all avoid a sedentary lifestyle.
- Aerobic exercise for sedentary end this without risk of falls such as: cycling, I always recommend walking on inclined belt (no scientific evidence to go 1.6 km. A day produces more bone mass).
a) The weights are beneficial for strengthening bones, but I do not think any muscle tone should be avoided, such as muscle comp is already in excess of tension as the muscles that form part of the posterior chain back.
A level of the back muscles tonificaré only the shoulder blades close; separate the gluteus maximus, isometric abs so – to avoid trunk flexion vertebral collapse favors me, look at the entry that talked about how to make these abs-the quadriceps and chain extender arm and the triceps.
No fatigue when doing weights.
Note: to try to slow the fall of the chest (sooner or later we will fall by gravity) tone many women, the breast is always a mistake has never stretch tone.
b) This work will combine weights with global stretching as the “Method Mézières” to rebalance these muscle decompensation reharmonizations the body, when the posterior chain stretch back helps take the compression between the vertebrae.
- Postural advice: avoid bending the back and combine it with lifting weights (watch the grandchildren) to avoid such vertebral collapse, please read the label of “postural advice.”
- The parties agree that we always see the body as a unity, a wholeness, everything is connected not only I look at the crushed vertebra, therefore, I also recommend to help relax the muscles do 1 bath as explained in the entry: “stress management”.
For complete information on osteoporosis watch a video I have on facebook, I leave the link below my blog and from there you shall enter:
- Osteoporosis-3D Medical.
The next day talk about the latest research on osteoporosis and to complete the picture I want to thank: Go Elsewhere gallery obtained from Flickr.