HEALTHY BODY, HEALTHY BONES

https://as.com/deporteyvida/2017/05/09/portada/1494325968_739260.html

Hello everyone, today we are going to talk about our bones and how to strengthen them. Did you know that our body needs calcium and phosphate to build and keep our bones strong and healthy? So you know, the first thing is a good diet where those nutrients are not lacking.

However, that may not be enough. Throughout life, the body reabsorbs old bone and constantly creates bone. As long as the balance between old and new bone is maintained, there is no problem, but when more old bone begins to be destroyed, we begin to have bone loss or as Osteoporosis would say.

Most of the population realizes that they have osteoporosis after a fracture caused because the bone is weak and, therefore, any blow, pressure or stress can fracture it.

We must bear in mind that older people and women who have entered menopause are more likely to suffer it and therefore, if you are in this group of people we recommend that you continue reading.

How can i avoid it?

As we have said, a diet rich in calcium is important, but it is also important to help the body absorb those nutrients that we often consume, but our body does not use correctly. For this we have our second recommendation:

PHYSICAL EXERCISE

As in other publications and for so many other diseases, regular physical exercise can be the best medicine and friend to prevent them. To avoid osteoporosis we recommend resistance sports such as walking, running, dancing, etc. (sports with a little impact) and especially strength training since when we do strength exercises in which we have to overcome resistance, the skeletal muscle pulls against the bone, causing it to retain calcium and become stronger.

In addition, a strong muscle helps maintain balance and prevents falls that can cause further damage, especially in older people

If we already have osteoporosis, we should know what phase we are in before doing impact exercise, since that could cause a fracture. Strength exercises should also be supervised by a professional and never exceed what we can.

Below, for the most skeptical, we leave you the link to a study that was carried out on women with menopause where it was shown that power resistance training considerably improved the bone density of these women.

https://drive.google.com/open?id=1_xqCNoMDjKKNECpn-9aZpTD65D1b1xRZ

And here you have a little summary presentation with the most important concepts and curiositys.