All exercises that involve force movement will be important to prevent osteoporosis, ideally seek to maintain physical activity, such as volleyball, basketball, swimming, sport as such stimulates strength in different areas of the body to prevent a osteoporosis.
Katherine Cántaro, nutritionist and teacher at the UPC Graduate School explains the importance of strength activities to prevent this disease and the right foods to have a healthy diet.
What is osteoporosis?
The bone is like a sponge that has several holes, but in any case it must have a hardness that is called the bone mineral density, the bigger the holes, the more sensitive it is to being able to invoice, this is the condition of osteoporosis. But it does not start when the bone is all hollow, it starts from osteopenia, which is a decalcification where the bone loses structure and this will start in some cases at an early age that do not have a good nutritional quality.
PHYSICAL ACTIVITY IS PRIMARY
Why are strength exercises perfect for osteoporosis?
It has been shown that impact exercises on the ground will stimulate a better bone mineral density, because the body will understand the stimulation of the effort as a need to regenerate the tissue to be strong for the next activity, also training and any contraction muscle releases calcium and ends up being a very important mineral. So all these activities end up strengthening the bone system. So it is completely proven that this type of exercise does help to stop osteoporosis.
However, it is necessary to take into account what state the body is in and have a bone densitometry to know how the bone is losing minerals, it is normal that over time they are lost, especially in women who are in the process of menopause .
Activities should be a habit, as they help our body considerably. Photo: Pexels.
What are the benefits of weight training against osteoporosis?
Actually, all the exercises that involve a movement of force will be important to prevent osteoporosis, the ideal will be to seek to maintain physical activity, such as volleyball, basketball, swimming, sport as such stimulates strength in different areas of the body to prevent osteoporosis .
Should it be supplemented with something else to avoid osteoporosis?
The ideal will be to perform physical exercises. Also, a good diet with calcium and magnesium will help us to strengthen our bone system to prevent this type of disease.
THE IMPORTANCE OF FOOD
A healthy diet will help our body receive the necessary nutrients. Photo: Pexels.
What diet should we follow to avoid suffering from osteoporosis?
First we have to take advantage of the sources of protein with milk, ham, eggs, yogurt, cheese and different types of meat, preferably lean, with little blood and liver that will have a protein amount. Then there is calcium that can be found in animal forms (eggs, milk, cheese, yogurt) and vegetables (seeds such as chia, nuts, flaxseed, sesame seeds, pumpkin seeds, spinach, broccoli), as well as incorporating vitamin D that can be found during exposure of the body to the sun.
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