Wednesday, January 5, 2011

How to prevent degenerative rheumatism and osteoporosis

Degenerative rheumatism meet a wide range of suffering: osteoarticular (osteoarthritis, and rheumatoid arthritis), ligament, tendon and muscle coverings, muscle. I complained, among other things, causes food. In the stands their submission to the articular surface of the granules resulting from the degradation products of animal protein. They "scrub" producing micro-traumatisms articular surfaces, and therefore the perpetuation of consumption is worsening degradation.
Osteoporosis involves a brittle bone predisposed to fracture. The most commonly affected are: hips, wrist, spine. The disease occurs most frequently in postmenopausal women, but there are young women with osteoporosis at high risk: those who practice heavy exercise in excess, dancers, anorexicele.
Osteoporosis occurs in men, in combination or as a result of bad habits: smoking, alcohol, salt, coffee in excess. These causes act, and of course women, and even more accentuated.What kind of diet is right?
First we must accept the idea that each of them are responsible for our health, then come the doctors, medicines. If we adapt to the needs of food, pathological predispositions existing pathology or help us very much alone.
Specifically, if these conditions have reduced consumption of meat (pork, venison, beef, poultry) and preferred eating fish - excellent source of protein and omega3-fatty acids with inflammatory character, intense and increased intake of vitamin D.
Intake of calcium-essential in preventing and treating osteoporosis, should be provided by eating green fruit vegetables (except spinach, which contains oxalic acid and calcium absorption leads to blocking). Another good source is soy products - primarily tofu (soy cheese), which brings phytoestrogens, which helps calcium absorption and "tamed" the unpleasant symptoms of Asian menopauzei.Femeile lifetime soy consumption does not know hot flashes and other neurovegetative manifestations of menopause.
Fresh milk is not a source of calcium after the age of 30-35 years, when lactase-enzyme responsible for the absorption decreases indicate drastic.Se acidified products: kefir and yogurt with probiotics, milk degresat.Ideale course are derived from milk goat and sheep (binding skimmed it). Infection their heavy metals, pesticides, is lower than cow milk. A good source of calcium is the dried egg shells and pisate.Ca calcium supplement is most beneficial obtained from coral.
Adherence to the above is beneficial for cardio-vascular protection, prevention of atherosclerosis, maintaining normal lipid values and weight corporale.Deci panel "can shoot more rabbits out of a fire."What role do vitamins?
The appearance of rheumatic sufferings know that lack of vitamins A, C, E plays an important role. So the principle of eating five servings of vegetables and fruits per day helps in these cases, adding vitamins, various enzymes, fiber, apa.Aceasta means: fortification of the immune system, massive intake of antioxidants, ease digestion, eliminate toxins, a good renal function thus lowering the risk of rheumatic manifestations.
Vitamin A (beta carotene actually) is obtained from green leafy vegetables, yellow vegetables and fruits, orange and red carrots (especially cooked), apricot, grapefruit, red bell peppers. Oranges - too acidic - are avoided.
Vitamin C that comes from green leafy vegetables, pepper, lemon, kiwi, and autohtonele: rosehip and sea buckthorn have a richer content than Citrus. Another excellent source is the black berries. Vitamin C - one of the most potent antioxidant and anti-inflammatory with a very large capacity reduces your risk of atherosclerosis, cardiovascular diseases, strengthens the humanitarian system, and also decreases the risk of osteoporosis and degenerative rheumatic.
Vitamin E sourced from virgin olive oil, but also from the sun floarae of freshly shelled nuts and the avocado is a valuable aid in the prevention and treatment of rheumatism. If the almonds are rich in vitamin E, and phytic acid, which decreases calcium absorption.
Vitamin D is produced in skin by exposure to sun, but carefully the risks. A 10-min daily exposure to the sun without enough vitamin D normally indicated as an additional source: fish liver oil (rich in omega3 fatty) , egg yolk (1-2/saptamana), fish - tuna, salmon, sardines and trout.
Selenium is a trace element involved in the protection of articular surfaces. Indicated sources: whole grains, nuts, fish or supplements.Which program should be moving in preventing degenerative rheumatism and osteoporosis?
Enter first and necostisitorul ordinary walking. With the right outfit, casual clothing, natural fiber and of course more comfortable shoes with flexible soles. Ideal would be a walk for 45-60 minutes a day, but at least 30 minutes a week 3ori have a favorable effect. Carat weights over 10 kg and especially in the two mani neechilibrarea is harmful to the spine, shoulders, hips, knees. Specifically this for as many persons said to be moving all day, working or carrying shopping. These activities are not equivalent to the exercises listed above.
A beneficial form of exercise is "walking the" sort of skiing on land. Jogging practiced 3-5 times a week for 45-60 minutes is excellent, making and prevention of cardiovascular diseases.
Very shown is swimming in water at temperatures of 20-27 degrees Celsius is sport nearly ideal in all forms of rheumatism and also for the cardio-protective benefits besides vascular.Pe directly on the joints, the ligaments, tendons, muscles, movement adequate benefits the entire body, strengthening the immune system, increasing the psychological tone.
A special mention for young ladies and girls who pull hard even 2-3 hours in the gym. Through these efforts supraliminale deficiencies associated with food, too much fat layer decreases and the production of estrogen. In turn increases the amount of free radicals produced. On the other hand, too little weight on the bones reduces the pressure exerted beneficial, and they are required insufucient runs the risk of demineralisation - hence osteoporosis.
Some exercises that require intensive knees and hips can lead to damage joint surfaces, followed by the appearance of arthrosis time. Overuse of the spine can cause discopathies, paravertebral muscle contractions lasting and spondylosis.
Conclusion: exercise is beneficial if done in moderation, in accordance with the needs and predispositions of each body and according to biological age.

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