«SIgnore, she doesn’t have to fall ». How many have heard this sentence from the doctor after menopause? To justify a recommendation that at least triggers anxiety, The bones too fragile. They seem an inevitable destiny, as well as having to live the rest of life looking at each other from steps and slopes in fear of fracturing. Instead this is not the right approach to osteoporosis. The skeleton can remain strong for a long time, with adequate prevention that is not only not difficult (especially in the summer), but can even be pleasant.
Osteoporosis, the dance recommended: toning the muscles, improves posture
“The bones remain healthy even dancing” Maria Luisa Brandi, president of the Italian Foundation for research on bone diseases (signature). «Physical activity is essential for the health of the skeleton and must be practiced with constancy, choosing something you like. The dance is great, because In addition to toning the muscles it improves posture. With the result that you fall less.
It is fine, however also a daily walkfrom a couple to five kilometers. Maybe you can associate two sessions per week of postural gymnasticsprecious to keep the paravertebral muscles toned and so don’t inherit your back ».
Take for example The “hump”a sign of the age they would all do without. Not only for aesthetics, but also because it is Index of the “failure” of the columnwhich can then face painful vertebral fractures. Moving keeps these troubles away, and the same happens by guaranteeing the right contribution of Calcium and vitamin Dessential elements for the “seal” of the bones.
The dance is excellent for those suffering from osteoporosis, because in addition to toning the muscles it improves posture. With the result that you fall less. (Getty Images)
Guarantee football
Again, nothing complicated or unpleasant. “As for football, over the years the recommended dose reaches 1.2-1.5 grams per day and the ideal is not taking a supplement pill, but reaching this share through nutrition” says Brandi. «The ideal food for those suffering from osteoporosis? The very seasoned cheese, like the classic Parmesan. With 30-40 grams per day You can guarantee a good amount of calcium (even if you are lactose intolerant, because Parmigiano as well as other very seasoned cheeses does not contain it, ed.). This precious mineral is not in all foods: the best source of calcium are dairy products, for example consuming a cup of milk, a yogurt or a portion of kefir per day. Those who do not eat dairy products, however, must ask for advice And don’t do it. A handful of almonds is not enough to reach the daily requirement. Helps a lot the water rich in calciumwhich contains over 150 milligrams per liter. Berne 1-1.5 liters per day is very useful to get to the necessary intake ».
Vitamin D and sun exposure
The other pillar of prevention is vitamin D, essential to “fix” calcium in the bones, strengthening them. We “procure” this vitamin through the foods that contain it, like the blue fish, eggs or mushrooms. But the main source is the sun: In fact, it is synthesized in the skin exposing itself to sunlight. Perhaps also because we spend more than 90 percent of our closed time, It is not uncommon to have a deficiency. According to the estimates of the Italian Society of General Medicine after 70 years eight out of ten people have insufficient levels.
In summer we can “full” because the ideal dose, which is about half an hour a day in the open air, can be achieved more easily. NOn the other hand, it is necessary to “cook” in the sunIndeed, it is only dangerous for the skin and increases the risk of skin tumors, if adequate sun protection is not used. After the menopause “the skin ages and thinned and is less hydrated” Specific Brandi. «This does not only lead to the appearance of wrinkles, but also to a lower ability to produce vitamin D. Expose yourself to the sun so it is less useful than when you are young.
Vitamin D supplements
As Supplements prove to be an appropriate choice against osteoporosis: the current recommended dosages of 1000 units per day in menopause and 2000 units in the elderly cannot do damage and after 65-70 years the integration can be started even without having undergone the dosage of vitamin D in the blood. All endocrine functions aging worse, because the tissues of the whole body respond less to vitamins, hormones and so on: the response of systems to vitamin D is more “blanda” and so supplements they do not involve risks even in those who have normal levels. The only contraindication to the integration of vitamin D without first a dosage is Hypercalciuriawhich however is not very frequent in women; It can be suspected, and therefore a specific diagnosis is needed by measuring football in the urine in 24 hours, in men who have had fractures after middle age ».
Osteoporosis, measure (and reduce) the risk
Movement, calcium and vitamin D should be enough to guarantee fracture proof bones but in some people, including women in menopause, the risk remains high. The end of the fertile age, with the change of the hormonal structure, is in fact an element of danger; At least after 50 it would therefore be more than appropriate to calculate their probability of fractures also through risk cards such as the Frax index or the defra Calculator.
«They are simple tools available to doctors, who is a right of all to ask. Alternatively, to understand your level of danger You can undergo alone at the One Minute Test“Brandi informs.
One Minute Test, to understand your level of danger
The tool One Minute Osteoporosis Test of the International Osteoporosis Foundation It is located online (also on FoundationFirormo. Com) and in 19 simple questions identifies the degree of risk by also reflecting on how you can act to reduce it.
Alongside questions that investigate elements such as familiarity with osteoporosis, age, presence of some diseases or female risk factors such as early menopause (or male such as erectile dysfunction: men also suffer from osteoporosis), the test bears attention also on What can be changed to affect the risk, such as excessive alcohol consumption, smoking, sedentary lifestyle, diet. It is therefore an opportunity to get to know your starting condition, but above all to commit to improving the health of the bones, because it is never too late to do it.
The MOC, at least once after 65
“This test allows you to have an idea of your situation even without undergoing an MOC (computerized bone mineralometry that literally” sees “bone density, ed.). The MOC, however, is recommended at least once for all over 65, regardless of sex. Unfortunately there is a “Diagnostic funnel” and many do not do it. The ideal would be to create centers for fractures similar to those of Senology where you can undergo screening for breast cancer prevention. This would increase the possibilities to access the MOC, which, among other things, It is also very useful for evaluating the effects of the anti -abractive therapies and thus encourage adherence to treatments “.
Bone ultrasound
To increase the possibilities of diagnosis of osteoporosis it is also available bone ultrasoundwhich evaluates the amount of bone tissue with an ultrasound probe and, therefore, without the use of radiation. “In those who are at high risk for their characteristics and for the results of the tests on bone density, it would be necessary to be able to prescribe the unsuccessful drugs, even if you have never fractured,” the expert resumes. «The options today are many, quick to act and effective to the point of bringing out the bone density to return to the rule by avoiding fractures.
Prevention for women
For each woman you can choose the best preventive therapy against osteoporosis, but a Today the reimbursement is expected only for those who have already had an event: a mistake, because the goal should be avoiding them. Not to mention that even many women who have already had a fracture are not treated. Today the solutions exist: those who have had even just a small fracture, those who fractured without falling is a fragile person, who must claim a cure and certainly not feel “lady, she must not fall”“Concludes Brandi.
Not just moc. The quick test for osteoporosis
A battery of key questions, to answer easily, helps to understand if you have a fragile skeleton.
Scarce bone density, which is diagnosed with Moc, is one of the elements that affect the risk of osteoporosis and fractures. However, this figure is only a part of the story. Even without undergoing the exam it is possible to understand if we have a fragile skeleton or not. It can be done with the One Minute Osteoporosis Test tool of the Internazional Osteoporosis Foundation, which is online (also on FoundationFirormo. Com) and which in 19 simple questions identifies the degree of risk by also reflecting on how you can act to reduce it. Alongside questions that investigate elements such as familiarity, age, presence of some diseases or female risk factors Like early menopause (or male such as erectile dysfunction: men also suffer from osteoporosis), the test also brings attention to what can be changed to affect the risk, such as excessive alcohol consumption, smoking, sedentary lifestyle, diet. It is therefore an opportunity to get to know your starting condition, but above all to commit to improving the health of the bones, because it is never too late to do it.