What is osteoporosis?

There are different types of exercises that concern different categories of people. Each of us should choose the exercise that suits him, according to his physical condition and the advice of experts. The categories of exercises are as follows: Simple aerobic exercises such as calm walking, light running (jogging), swimming, gentle cycling, dancing, light gardening lasting half an hour, 4-7 times a week. These give the body cardio-respiratory benefits, maintaining or improving our physical condition but also maintaining our bone density. Stretching exercises (4-7 times a week). Stretching the muscles, i.e. "stretching", "lengthening" them both during warm-up and during recovery, helps to keep the torso flexible, as well as all the body parts. Thus, our body will be able to act more easily in large trajectories of movement, without pain or injury and with the ability to maintain proper posture. Muscle strengthening exercises. These exercises are done either with the body's own weight, or with weights, machines and ground exercises, which, among other things, contribute significantly to improving proper posture and balance, which is necessary to avoid fractures from falls. Also, these exercises usually have local effects, meaning that the bones of the area being practiced are mainly improved.. A distinctive exercise in this category is walking with or without aids, due to its functional importance for our lives, but there are hundreds of them and with a wide variety of intensity. Finally, activities such as running, dancing, jumping with combinations of limb movements called high-impact aerobics, as well as impact sports (football, basketball, etc.) combine aerobic and osteoprotective characteristics in an ideal way, while also practicing balance.

Swimming is a pleasant aerobic exercise with mild resistance. It has some advantages such as: Due to buoyancy, it reduces the loads on the joints Warm water reduces muscle spasm and relaxes the muscles (increases blood flow) It helps in regaining joint range of motion and is particularly beneficial for hip osteoarthritis. However, it is not enough on its own to build bone mass. Perhaps in severe cases of osteoporosis, exercises can be done in water to reduce the chances of fracture. The importance of breathing Teaching proper diaphragmatic breathing is crucial. A deep, prolonged exhalation through pursed lips empties the lungs of air and is followed by a deep inhalation through the nose. Proper breathing: It brings the chest, which often suffers from kyphosis due to osteoporosis, into a better position, It oxygenates the blood better It allows for more intense and longer-lasting exercises and faster recovery after exercise. Proper breathing is a "technique" that is a prerequisite for anyone planning to treat osteoporosis with the help of physical strengthening. Safety Any type of exercise, in order to be safe, must be done with the appropriate equipment, e.g. sports shoes, weights, mattresses, a properly designed space, proper lighting, and of course never before at least two hours have passed since the main meal, or one hour since breakfast. We always make sure that we are in a good mood, concentrate on the exercise and stop if we feel unwell, always notifying the doctor and our environment. A little secret We don't all have the same body, the same genes, the same medical history, the same past in physical exercise, or lack thereof, nor do we feel the same pain and the same fatigue. Therefore, we cannot all do the same exercises in form, quality and quantity and achieve the same level. Each of us must cooperate with specialists (doctors, physiotherapists, trainers) to have his own personalized, in quality, quantity, type, duration, variety of physical exercise tailored to his own measures. The concept of individualization, personal exercise program and progress is the secret for a promising personal response to the threat of osteoporosis. It exists, it is possible, ask for it!!! For exercise, advises: Komisopoulos Christos, Physical therapist.

The easiest and most inexpensive exercise is walking. It only takes 10-20 minutes of exercise to noticeably improve our physical condition. Proper walking is done as follows: with a correct, upright posture of the torso, with free, deep "abdominal" breathing, with lively movements of the upper limbs, with a long stride and at a brisk pace. Facilitation with my daily activities The application of "practical advice" can greatly facilitate us in dealing with our daily needs in order to avoid pain, injuries or unnecessary exposure to the risk of injury. Such activities are, for example, our personal hygiene, getting out of bed, sitting and where we put our body weight, moving or carrying loads such as shopping, taking care of the house, driving and working. The use of "smart" aids, lighting, and ergonomics can greatly help us to perform better and safer.

It has been found that women who have low body weight have a significant decrease in bone density, mainly in the hip and spine, as well as an increased risk of osteoporotic fractures. The way in which low body weight has a negative effect on osteoporosis is being investigated by experts. It seems that: Postmenopausal women produce estrogen in fat cells. Estrogens act protectively on our bones, which is why overweight women, having more fat cells, also produce more estrogen and therefore have an advantage over thin women. The extra pounds exert mechanical load on our bones, which, in order to meet the support and activity needs of the overweight person, take care to maintain their density. The adipose tissue that overweight and obese people have more developed than thin people of the same age and gender, protects the bones as it functions as a “protective cushion” in the hip during falls, thus reducing the risk of the fall leading to a fracture. Of course, this does not mean that we should escape our normal weight! The application of “practical advice” can greatly facilitate us in dealing with our daily needs in order to avoid pain, injuries or unnecessary exposure to the risk of injury. Such activities are, for example, our personal hygiene, getting out of bed, sitting and where we put our body weight, moving or carrying loads such as shopping, taking care of the house, driving and working. The use of “smart” aids, lighting, and ergonomics can greatly help us to perform better and safer.

It has been found that the recommended diet for good skeletal health should be rich in calcium and, if possible, in vitamin D. At the same time, it should be characterized by variety, moderation and balance in order to ensure that we receive satisfactory amounts of all nutrients which, although not at the forefront of osteoporosis prevention, seem to play a role in our skeletal health. A typical example is the group of fruits and vegetables, which have been found to have a positive effect on our skeletal health thanks to their antioxidant properties and their content in vitamins and minerals.

Calcium is found in a variety of foods, but most non-dairy food sources contain limited amounts of calcium and the calcium they contain is absorbed to a lesser extent by our bodies. Exceptions to this rule are cruciferous vegetables (e.g. broccoli, cauliflower, cabbage, Brussels sprouts) which contain small amounts of calcium but the calcium content in them is absorbed to a large extent, as well as calcium-rich bottled waters. I am lactose intolerant, what foods can I get calcium from? People with lactose intolerance can get calcium from cheese. Yellow cheeses are particularly rich in calcium, whether European-style cheeses such as Edam, Parmesan or Greek cheeses such as Gruyere and Kefalotyri, as well as semi-skimmed cheeses. In addition, they can try, if they tolerate it, consuming a small amount of yogurt and trying low-lactose milk.

Yes, it is important to get the recommended daily intake of calcium and for this purpose we can use low-fat dairy products (1% milk, 2% yogurt and semi-skimmed yellow cheeses).

Κατά το παρελθόν η επιστημονική κοινότητα θεωρούσε ότι η καφεΐνη δρα αρνητικά στην απορροφησιμότητα του ασβεστίου. Τα πιο σύγχρονα όμως ερευνητικά δεδομένα αποδεικνύουν ότι μόνο η υπερκατανάλωση καφέ δρα αρνητικά στη σκελετική μας υγεία με διαφορετικό μηχανισμό δράσης και όχι μέσω του προαναφερθέντος. Συγκεκριμένα, συστήνεται η πρόσληψη όχι παραπάνω από 4 φλιτζάνια καφέ ημερησίως γιατί μεγαλύτερες ποσότητες αυξάνουν σε μικρό βαθμό τον κίνδυνο εμφάνισης οστεοπορωτικού κατάγματος.

Excessive alcohol consumption has a negative effect on our skeletal health. It seems that people with alcohol problems are at increased risk of developing an osteoporotic hip fracture. However, this risk does not exist for users who consume alcohol in moderation. In fact, new research data supports that low alcohol consumption by the female population has a positive effect on their bone density. For this reason, it is recommended that those who consume alcohol limit themselves: women to 1 measure of alcohol per day and men to 2 measures. 1 measure corresponds to 330ml of beer, 120ml of wine or 45ml of a high-proof alcoholic beverage.

Salt has a calciuric effect, meaning that when we consume too much salt, the sodium contained in the salt drags calcium along with it as it is removed from the kidneys. Therefore, its use is recommended in moderation. Advises: Amalia Tsagkari Dietitian – Nutritionist