Osteoprosis is a disease of the skeleton. It is characterized by a low mineral density and the constant deterioration of the delicate structure of bone tissue. Today we will talk about the dangers of belly fat that cause osteoprosis and how to get rid of it with diet plan and workout.
Did you know that the ancient scientists believed that the more fat in the body, the less bone fractures will occur?
Doctors previously believed that excess body fat protects the bones, but surprisingly, a recent study in New York completely refuted this belief, indicating that abdominal fat may contribute to osteoprosis in both sexes, especially women.
“Fat cells are likely to secrete a substance unknown to date that causes bone disease, as well as heart disease and diabetes,” said Dr. Pridela.
Experts from the University of Massachusetts General Hospital studied 60 women who had not yet reached menopause and examined their body fat with a computerized tomography (CT) scan.
Dr. Predilla said that there are two classes of fats in the human body:
- Surface fat that builds up under the skin.
- Visceral fat that surrounds the organs.
Conclusion from the study:
It has been found that type 1 fat has benefits against diabetes and heart disease when distributed around the hips or buttocks.
As for the dangerous discovery, which is that the second type of fat that surrounds the viscera and is concentrated in the abdominal area, it is harmful to the bones, causing osteoprosis, as it was found to be associated with a decrease in the level of minerals in the bones, which is a measure of bone strength.
Why did scientists not discover the danger of belly fat on the bones in advance?
Scientists suggest this delay in this discovery for two important reasons:
First: Most of the other studies in fat and osteoprosis have looked at weight or body mass index (BMI), which does not reflect this fat distribution.
Second: researchers have also used a new technique to screen bone marrow fats, which appears to contribute to osteoprosis.
Belly fat affects women more than men….Why?
In a European study, it was found that women whose deep fat is concentrated in the abdominal region also had more fat inside the bones. On the other hand, women with anorexia are also at risk of developing osteoprosis.
The researcher said that the next study will focus on the relationship of deep abdominal fat to osteoprosis among males.
Belly fat accumulation is a risk factor: It requires a balanced diet, exercise and sun
Another study, conducted by researchers from Harvard Medical School in Boston, on more than a hundred men and women suffering from excess belly fat, confirmed that being overweight poses a threat to the integrity of our skeleton.
Does belly fat only cause osteoprosis?
Absolutely not, because excess fat in the abdomen, liver, and muscle tissue as well, in addition to increased triglycerides in the blood, increases the risk of osteoprosis.
What is the reason?
The fatty buildup in the abdomen will also be present in a subtle and dangerous way within the bone marrow.
The result: a greater risk in aging for osteoprosis and fractures, especially in women.
The most important question now is how to protect ourselves from osteoprosis resulting from belly fat?
Simply a lifestyle change stroke: start to take care of our nutrition, what we put on the table and avoid a sedentary lifestyle.
But the matter is not as simple as these words, it seems that the words are very easy, but you must work very hard to implement it because it requires patience and a long time.
The cleanliness of life
Adopting a healthy and healthy lifestyle means avoiding the consumption of alcohol, coffee and cigarettes as much as possible, to ensure that a balance is maintained between the amount of calcium we enter into the body and the amount that is eliminated more and more with urine.
It also means exposure to sunlight, to promote the synthesis of vitamin D at the level of the skin necessary for the absorption of calcium and phosphorous.
Playing sports
Exercise increases bone mass and reduces decalcification, favors the processes of mineralization and thus calcium deposition. Therefore, hiking, cycling and body weight exercises are preferred.
Balanced nutrition
Some mistakenly believe that calcium is only necessary during the period of growth for the proper mineralization of bones and teeth and for contraction of the muscles of the body.
Bones are constantly replenished during life, and if the dietary intake of calcium is not able to compensate for the daily losses, a serious deficit of the organism and over time results in a gradual but dangerous dislocation of the bone tissue, which inevitably leads to a speeding up of the process.
This is why it is absolutely necessary to always follow a correct diet, with a preference for calcium consumption (milk, cheese, yogurt, ice cream, vegetables and salmon) especially at certain moments of life that require greater amounts of precious minerals, such as adolescence, pregnancy, breastfeeding, menopause and old age.
It is good to drink at least a liter. 1.5 per day (about 8 cups), that from a tap at home is fine, too.
There are some foods that can slow down calcium absorption. In fact, it is advised not to exceed your daily intake of 35 grams of fiber.
Calcium is also found in cabbage, chard, watercress, dried fruits, and legumes.
The ideal option would be to take advantage of the increased availability of free time for good physical activity and take care of your diet.
Whenever possible, try to maintain a balanced diet and remember that each food has its own role in the context of daily nutrition. It is wrong to indiscriminately eliminate entire food groups by favoring others.
Try not to eat too much milk and cheese, even though they are high in calcium. If necessary, prefer semi-skimmed milk, and among cheeses, choose the ones that contain less salt and fat.
Consume fresh yellow and green vegetables and fruits daily. A colorful diet is recommended with grapes, kiwi, oranges, carrots, peppers and broccoli.
Don’t forget that weight gain, obesity, a sedentary lifestyle, constipation, cigarette smoking, and alcohol use are important risk factors during menopause.
Recommended Diet:
- Foods rich in omega-3, an essential fatty acid rich in oily fish, to prevent cognitive decline as well as cardiovascular disease
- Consuming extra virgin olive oil, which is rich in powerful antioxidants, Vitamin E.
- Limit consumption of refined foods that are high in blood sugar
- Eat foods that contain antioxidants and phytoestrogens: garlic, onions, broccoli, sage, rosemary, and legumes. (If there are no specific contraindications)
- Avoid stimulants that favor heat and suffocation (especially in the evening).
Osteoprosis: the Benefits of Physical Activity
Regular exercise is a cornerstone of intervention programs in the management and prevention of osteoprosis; here’s why:
- It increases bone mass both in subjects with normal bone density
- And in those suffering from osteopenia or osteoprosis. By improving strength and bone density, physical activity reduces the risk (and in some cases prevents) the occurrence of fractures due to trauma of a minor entity.
- It is effective in reducing the consumption of analgesics.
- Improve the quality of life.
- Increase functional ability in activities of daily living. By improving balance, reflexes and muscle tone, exercise can prevent the risk of falls.
- During the developmental age, it allows to reach a high level of bone mass.
- Achieving a high bone peak at a young age reduces the risk of developing osteoprosis in old age.
Physical activity, therefore, is able to positively act on the main risk factors of osteoprosis, significantly reducing the risk of fractures.
Osteoprosis: What Physical Activity to Do?
To cope with osteoprosis and the resulting risk of fracture, physical activity must include:
- Physical load exercises
- Physical endurance exercises
- Exercises for posture of balance (equilibrium)
Physical Exercises of Load
They are the physical activities in which the body weight rests on the bones. Their usefulness derives from the fact that the weight of the body, combined with the force of gravity, represents a positive stimulus to bone deposition; positive stimulus that results in an increase in bone density.
Among the main physical exercises of useful load in case of osteoprosis, we point out: walking, marching, dancing, hiking, climbing stairs, aerobics and light running (which, however, is to be avoided in case of advanced osteoprosis).
For weight-bearing exercises to be effective, a patient must perform them at least 2-3 times a week for 40 minutes or more.
Cycling and swimming are exercises in which the load on the bones is lower and are therefore less suitable (but not completely useless) than those mentioned above.
Physical Resistance Exercises
They consist of exercises with lift weights and serve to strengthen the muscles and make them less rigid. Stronger and less rigid muscles are reduce the risk of falls, and therefore also of fractures. To see the results of resistance exercises, it is good to do them 2-3 times a week; moreover, their correct execution is fundamental, which implies, at least for newbies, to contact a professional in the sector and rely on his indications.
In the presence of osteoprosis, the gradual increase in loads is important, because the more weight the bones weigh, the more they become stronger.
Exercises of Physical Postural Balance (Balance)
They are physical activities that improve body alignment and balance; better body alignment and greater balance are reduce the risk of falls, and therefore also of fracture.
To appreciate the effects of postural balance exercises, it is good to perform them continuously.
Harmful Exercises for Osteoprosis Sufferers
In the presence of osteoprosis, all those exercises that involve excessive bending or twisting of the spine significantly increase the risk of vertebral fractures
Now let’s see some simple exercises to do to make sure to counteract the aging of the skeletal structure and minimize the possibility of fractures.
1. WALK
Walking for at least 30 minutes a day can have several benefits for the skeleton and body. It improves cardiovascular capacity, muscles and elasticity, greater postural control and balance.
- Walk with your torso erect and gaze straight ahead.
- The walk should be done at a steady, slow pace, and then slightly increase the speed.
- As in all types of physical activity, it can be very important to wear comfortable shoes that allow great stability and adherence to the ground.
- This allows you to avoid inflammation of some joints, caused by an unsuitable foot support.
2. MUSCLE STRENGTHENING OF THE ARMS
Arm strengthening exercises allow you to reduce the pressure on the upper extremities, thus reducing the stress on the spine.
- Stand upright, with your legs apart and your knees slightly bent.
- Grab some light weights (half a kilo per hand) and stretch your arms at your sides with your palms forward.
- Start lifting your forearms towards your shoulders, keeping your elbows attached to your hips.
- As you do this movement, take a deep breath.
- When you return to the starting position, exhale.
3. MUSCLE STRENGTHENING OF THE LEGS
Leg strengthening exercises are essential to allow the patient to walk properly, by strengthening the thigh and hip muscles. These exercises improve posture and stability, which reduces the chance of falls.
- Remaining upright, spread your legs, hands at your sides and feet with the toes pointing slightly outwards.
- Keeping your back straight, glutes and abs contracted.
- Bend over to your knees as you inhale deeply.
- Stay in the position for a few seconds and then return to the standing position, exhaling.
4. GET UP FROM YOUR CHAIR
This exercise involves strengthening the muscles of the thigh, buttocks and trunk as well.
- Sit with your back against the back of the chair, thighs and legs bent and arms crossed with the palm of the hand resting on the opposite shoulder.
- Lift yourself off the chair, keeping your glute and abdominal muscles always contracted and shifting your body weight forward.
- If necessary, you can help yourself with your hands.
- Afterwards, sit back down without the help of your hands.
5. PUSHUPS
Push- ups, for those affected by osteoprosis, are not performed on the floor, but by leaning against the wall. Performing the exercise allows you to strengthen the muscles of the pectorals and shoulders.
- Place your hands against the wall and distance yourself from it by about 50 centimeters.
- Keep your back straight and spread your legs slightly.
- The height of the hands must not exceed that of the shoulders.
- It is very important to keep your back straight while doing pushups, so keep your abs and buttocks tight to avoid arching your back.
- Move the body forward by bending the elbows.
- Hold the position for a few seconds and then return to the starting position.
6. FEMUR
- Lie on your right side, your legs together and fold them almost to a 90 or degrees.
- With your right arm support your head and the other rest it on your left side.
- Once in the position, raise your knee while keeping your feet together.
- Open your legs as far as possible, but without straining or exaggerating.
- Repeat the exercise several times, always keeping your breathing constant.
- After finishing the exercise, repeat it to the left side as well.
7. LATERAL THRUSTS
- Positioned with the right side next to a bar, or a chair.
- The right hand maintains balance by clinging to the bar and the left hand resting on the same side.
- Lift your left leg outward with small thrusts, without exaggerating, and keeping it straight.
- The breath, as you slowly open and close the leg, must always be regular.
- Next, repeat the same exercise with the right leg as well.
8. TRAPEZES
Trapezius muscles are defined as the muscles of the nape and back, which collaborate in the movement of the head and cervical spine.
- Sit with your legs bent, back straight, but off the back.
- Bring your hands behind your neck, keeping your elbows open to the side.
- Fixed gazes in front of you.
- Start pushing your elbows back, inhaling deeply.
- Maintain this pulling position for a few seconds.
9. QUADRUPEDIA
In carrying out the quadrupedal exercise, the muscles of the upper limb and also the lower limb work.
- Get on all fours with your palms and knees on the mat.
- Bring your hands slowly forward, at shoulder height.
- Don’t forget to always keep your back straight.
- Stay in this position for a few seconds.
10. ABS
The exercises that improve the belly muscles are fundamental: the abdominals.
- Lie on your back on the mat, making sure your back fits snugly to the floor.
- Extend your arms to your sides with your palms down and bend your legs, spreading them slightly.
- Keep your neck straight and gaze up at the ceiling. Just lift your head and exhale.
- Stay in the position for a few seconds and bring your head down again, inhaling.
11. LATERAL TRAVEL
The side gear is a useful exercise for improving the balance.
- Starting from a standing position.
- Place your arms at your sides and legs together.
- Contract your glutes and abs.
- Move your left leg to the left and start taking small side steps.
- Take 3 steps to the left and then another 3 in the opposite direction.
12. BALANCE ON ONE LEG
- Bring your hands to your waist, squeeze your abs and buttocks, gaze forward.
- Lift one leg until its ankle is at the same height as the knee of the opposite leg.
- Stay balanced on one leg for about 10 seconds and return to the starting position.
- Do the same exercise with the opposite leg as well.
13. SEMITANDEM
Like the previous exercise, this one also aims to give greater balance to decrease the risk of falls.
- Stand upright, arms at your sides and look forward.
- Bring one foot forward, until you reach the middle of the opposite foot.
- Stay in this position for about 10 seconds.
- Repeat the same with the other foot.
14. TANDEM
This exercise is very similar to the previous one, semitandem, but instead of bringing the foot forward to the middle of the opposite foot, you bring it in front of the other until the heel of the same touches the toe of the opposite foot. Hold for 10 seconds and repeat with the opposite foot.
15. SWING
- For the swing, stand behind a chair, placing your hands on the backrest.
- Keep abs and buttocks tight, look forward.
- Slowly lift one foot back, always keeping the leg straight.
- Hold this position for a few seconds and return to the starting position.
- Do the exercise with the other leg as well.
Sources:
1- Low Fat Smoothie Recipes Osteoporosis Diet: Centro De Capacitación MVS
