Diet and Fitness

Women should perform aerobic activity combined with strength activities individually designed and taking into account the limitations of osteoporosis.

The program should include exercises for the upper and lower trunk muscles, particularly the extensors. If there are already multiple fractures, bone loss, back pain or restricting the practice of the person in physical activities should try swimming.

Examples

1) The exercises carry its own weight, make bones and muscles work against gravity. When walking, running, climbing stairs, dancing or jumping, feet and legs bear the impact against the force of gravity. This form of exercise stimulates the bones of the hips and legs, helping to prevent osteoporosis in many areas where it is most likely to lose bone density.

2) The high-speed impact bone health. By taking a step, hit a tennis ball or football, hundreds of chemical messages are directed to the legs and arms, letting them know they are ready for the next impact and thus stimulate the bones to increase their strength.

3) Resistance exercises use force to improve muscle mass and strengthen bone. Muscles are attached to bones by tendons that pull them into the bones when the muscles contract. This is what stimulates the bones to grow. If the bone and muscle are strong, this will be the best protection against osteoporosis. Many resistance exercises using light and heavy weights to help work the muscles. The training should begin slowly and progressively, with drills until they are comfortable.

4) Exercises of stock. Some exercises are specifically designed to improve balance, such as yoga and tai-chi, which can increase muscle strength, improve the sense of stability and alert, and prevent injuries from falls.

5) stretching or flexibility. These make a double work: while helping to maintain flexibility and prevent injuries, they also reduce spinal pain related to osteoporosis.

Phytotherapy

The use of plants with estrogenic properties that compensate for the loss of estrogen or those that help calcium absorption, are natural solutions for preventing this condition:

Alfalfa. Besides providing calcium and many minerals in large quantity also has a mild estrogenic effect, which will also help better assimilate these minerals.

Ponytail. Help restore the shortcomings of silicon, which are produced in the body by the influence of estrogen loss that impairs absorption of this mineral.

Maca Andina. It is a tuber that grows in the high mountains of Peru. It is a good ally in the fight against osteoporosis, as it contains phytoestrogens and also contains calcium.

Nettle. Effective for remineralizing power.

Romero. It is a plant that helps restore energy levels, while it tends to regulate ovarian function at menopause.
“There is evidence that prolonged immobilization and lack of exercise promote bone demineralization.”

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