What is Osteoporosis?
Being a disease that demineralization bone marrow, it fragilizing, osteoporosis has an absolute record: the most important cause of fractures in people over 50 years, is guilty of almost 80% of their total. Can you imagine what follows from this pain, hospitalization, surgery, possible complications and a long recovery period, expenditure etc. To prevent all these shortcomings, we can make logical question: what can we do to not get here? How can we prevent or treat osteoporosis?
Before you start looking for answers to these questions, you might want to know which factors influence bone health.
Normally, bone is found in a permanent activity of bone resumption and formation, bone density 30-35 years after starting to decline. In women, bone loss accelerates after menopause when the secretion of hormones decreases dramatically estrogen and progesterone which have a protective role.
There are hormones that accelerate remodeling (hormone parathyroid, thyroxin, Vitamin D, growth hormone) That degrade others (calcitonin, estrogen).
But hormones are not everything. Other factors such as race, genetic factors, food, exercise and lifestyle are very important in terms of rate of bone loss in surgical or natural menopause. Smoking, alcoholism, sedentary lifestyle and obesity are factors that increase the risk of osteoporosis.
Menopause, race and genetic factors are unavoidable, areas where we can intervene are by learning lifestyle behaviors that have proved useful and improve osteoporosis prevention.
The best way to diagnose osteoporosis at the moment is Osteodensitometry with X-ray. Measuring specific indicators, T-score is the most important. Diagnosis of osteoporosis arises when T-score less than or equal to 2.5, and the osteophenia - when the score between -1 and -2.5 is found.
Ensuring injection calcium normally is very important in preventing osteoporosis. In the absence of calcium, parathyroid hormone on bone will act to maintain a constant concentration of calcium in the blood, demineralization them.
Milk and dairy products are a rich source of calcium, but not the best. Being rich in protein, contributes to increased blood acidity, which form calcium bicarbonate forces to leave the bone to neutralize acidity. The cholesterol content contributes to the occurrence of cardiovascular and neurovascular problems in the long term. On the other hand, skimmed milk is difficult to absorb.
A risk free source of calcium is the vegetables, whole grains, sesame seeds, poppy, nuts, soy, lentils, leafy vegetables, and tofu.
Avoid carbonated beverages such products rich in phosphates and melted cheese, which increase the risk of bone demineralization. Calcium supplements may be recommended when nutrition is poor.
Under the influence of ultraviolet rays, the skin can produce provitamin D. This vitamin is further converted into vitamin D active in liver and kidney. Its role is to increase calcium absorption in the gut, reduce elimination of calcium in urine and bones set. To ensure the daily requirement of vitamin D is enough for 15 minutes exposure of face and hand skin 3-4 times a week in the period from March to October. During November to February, the intake of this vitamin will come from vitamin supplements.
Several drugs are able to decrease bone resumption and even stimulate new bone production in people with osteoporosis. Group who remembered less resumption calcium, estrogen, calcitonin, Bisphosphonates (Fosamax, Actonel, Bonviva), selective estrogen reuptake modulators (EVISTA). Medicines are Vitamin D, Parathyroid hormone (tripartite), strontium ranelate (Protel). Studies based on the most effective in reducing fracture risk seem strontium ranelate, Bisphosphonates and parathyroid hormone (but expensive).
Exercise is an important component of prevention and treatment. Great truth is that, to be maintained, bone must be addressed. There are numerous studies showing that the loading positively influence bone growth and bone remodeling.
For those who do not yet suffer from osteoporosis, are indicated impact sports and exercise with weight behavior. Thus, running, basketball, tennis, volleyball, aerobics, badminton, skiing are indicated. You could consider stair climbing, mountain climbing, and exercise with weights.
Efficiency is better when the exercises are repeated regularly (daily!), of short duration and intense enough to cause tension in the bone.
For patients already affected by osteoporosis, exercise “impact” is contraindicated because of the increased risk of fracture and compaction. However supervised exercise, slightly resistive, progressive mineral density may increase even in osteoporosis patients. Walking for 45 minutes three times a week or 30 minutes is very important for maintaining mineral density of the lower limbs and pelvis. Although not orthogenetic, swimming and cycling can be set to maintain the shape and muscle force development.
A special place must be given to avoid positions that accentuate cifoza and those exercises that can prevent spine deformation, and those who can develop balance and coordination.
Spine extension exercise is associated with a decrease risk of falls and fractures, whether or not to take drugs. What are they?
1. From lying position with knees bent at 90, can run the Go-forth movements of the arms stretched above his head, which then lowers the stretched position, perpendicular to the axis of the body.
2. From the same prone position with elbows and arms 90 perpendicular to the axis of the body, shoulder rotation exercises by rocking up and down the forearm.
3. From a sitting position on a chair with backrest, arm extension exercises.
4. From the same sitting position with elbows bent, push the elbow exercises back.
5. All of the seat, with hands on neck, exercises of elbow extension and pushing back.
6. Position of lying on his belly with a pillow under the abdomen, lifting shoulder exercise, with extension arms along the body.
7. Position "on all fours, with your back relaxed, alternative exercises lifting of the arms and legs to the horizontal.
Some useful design house: mount the stairs and railings handles that you can catch the bathroom shelves that are not too high, slippery floor covered with carpet, masked wiring or telephone.
Preventing fractures - the most feared complication of osteoporosis - is possible. I hope the information provided in this article can provide practical solutions to this end.
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