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Physical exercise, an ally of your bones
Sport is a great ally for your bones, and even more if you practice outdoors. In this article we explain the benefits that physical exercise is for your bone health. Recalls complement these activities with a healthy diet, complete and balanced.
1. The bones of athletes
Benefits. Exercise is a good tool to strengthen our bones. Sport is the best ally of the bones. Physical activity causes muscle contraction which promotes calcium deposition in bone and improves blood circulation, which brings more nutrients to the bone.
The best way to prevent bone fractures is sports start in adolescence, when they reach their maximum bone density. If you get past the “awkward age, you still have time to strengthen your bones and prevent retirement plaster, by constant exercise and specific to your bones.
If you comb gray hair, you should not cope “on the couch to prevent fractures, has been to stay on feet less than 4 hours and practice less than 20 minutes a day of moderate exercise (just walking) are risk factors.
The latest medical research shows that specific exercises with weights can increase bone density in older people and prevent bone fragility with symptoms of osteoporosis.
Just as your muscles atrophy when not working with exercise, the bones deteriorate when you stop moving. To achieve strong bones, you have to work on muscle strength. The simple fact of living under the force of gravity, promotes calcification.
Bone diseases
By their nature, bone, and connective tissue support rigid and soft tissues of the body, is subject to risk factors that may condition its stability and functional capacity.
1. The origin of the pathologies
There are metabolic disorders which affect bone health throughout our lives, most of which are caused by the increased number and activity of osteoclasts (bone tissue removed), which exceeds the capacity to compensate for the osteoblasts (bone forming cells).
Shares of many of the diseases that affect adults, such as osteoporosis and rheumatoid arthritis, are either a result of abnormal metabolism and bone remodeling, or the result of a chronic inflammatory process affecting the structure and function of bone.
Recent studies suggest that the onset and severity of these pathologies may be delayed or lessened if bone modeling is optimized during the early phases of life or if diets are supplemented adequately with certain nutrients that reduce the concentration of factors that alter skeletal health .
2. Osteoporosis
Osteoporosis is most common bone disease, manifested in 40% of Spanish women and 11% of men over 70 years. It is characterized by loss of bone mass, microarchitectural deterioration of bone tissue and increased fracture risk.
The relative impact of environmental and genetic factors in osteoporosis is not well defined: Epidemiological studies suggest that environmental factor is the most decisive, while studies on bone mass among brothers (twins) validate the role of genetic factors . With the rapid advancement of the Human Genome Project and biotechnology, will be possible to evaluate new genes involved in osteoporosis and fracture risk calculated for each individual in the context of environmental influences.
What is the bone?
The human skeleton consists of 206 bones, not counting the teeth. The bone is formed by a living tissue that forms the human skeleton next to the cartilage. Numerous functions that are detailed in the following article.
1. Key Features
Bones. The human skeleton consists of 206 bones, not counting the teeth. The bone is formed by a living tissue that forms the human skeleton next to the cartilage. Bone tissue has three basic components: mineral, organic matrix and bone cells.
Bone provides shape and support the body, protect internal organs against trauma, provides locomotion and acts as a storage place of minerals, especially calcium and phosphorus, which in turn can be released to maintain fluid balance body. It also provides bone marrow is essential for the development and storage of blood cells.
The human skeleton consists of 206 bones, not counting the teeth: 80 axial bones which include the bones of the head, face, hyoid, auditory, trunk, ribs and sternum, and 126 appendicular bones, including those of arms, shoulders, wrists, hands, legs, hips, ankles and feet.
There are two types of bone:
- Cortical or compact. It forms the outer layer and hardest bones, but most are in the diaphyseal (middle part) of long bones. Accounts for 80% of bone mass. Provides protection, support and resists the efforts that occur in the movements.
- Trabecular or spongy. Forms the major part of the vertebral body, the epiphyses (ends) of long bones and is present elsewhere. It consists of a network called lamellae arranged in trabeculae, within each trabecula cells are directly receiving nutrients from the blood flowing through the marrow cavities. It is the most active metabolic skeleton.
General Care of Burns
Burns:
# Reassure the victim and his family.
# Assess the type and degree of burn and its severity.
# Do not break blisters to prevent infection and increased trauma.
# Cool the burned area for several minutes, apply saline solution or cold water (not ice) on the injury. Do not use ice to cool the burned area or apply creams or ointments because they may interfere with or delay medical treatment.
# Cover the burned area with a dressing or a moist saline solution or cold water and fasten with a clean bandage to prevent contamination of the lesion with pathogens.
# Do not apply pressure against the burn.
# If they occur in hands or feet, put gauze between the toes before putting on the bandage.
# Manage a painkiller if necessary to reduce pain, taking into account the precautions of the drug. (Only if strictly necessary).
# Give plenty of fluids by mouth provided the victim is conscious as possible given oral serum.
# If you have burns on face or neck put a pillow under your shoulders and vital signs, cover the burns of the face with sterile gauze or clean cloth by opening holes for the eyes, nose and mouth.
# Get the victim to a hospital.
# Chemical burns
# Wash with running water the burned area (eyes, skin or mucous membranes) for a period not less than 30 minutes.
# Cover the burn a clean cloth to prevent infection. Move it to a hospital.
Electrical Burns:
# Electrical burns can occur anywhere.
# Some sources of power are electrical wires, lightning, faulty electrical appliances and outlets without protection. Contact with any of these sources can make electricity go through the body of a person in its path causing serious injury, disability or death.
# Electrical burns are almost always third grade, with a site of one or more input and output, where you can see charred areas and explosion, generally do not bleed and painless.
# The most important thing to consider are the internal injuries that may occur as respiratory arrest, cardiopulmonary arrest and shock caused by the course of the current between the point of entry and exit point.
# The electricity of high voltage cables can jump or describe a “bow” of 18 meters and killing a person. Therefore, DO NOT get the casualty unless officially inform him that the electric current has been suspended. The electrical and low voltage cables cause lesions of lesser intensity.
# Before giving first aid care, break contact, cutting the flow of the main piping where accessible. If you can not cut the electricity supply do the following:
# Stand on a dry surface of rubber or wood.
# Remove from the electrical source with a wooden or plastic as they are not electrically conductive. NO touch it with your hands because you will receive the shock.
# Assess breathing and pulse, if not present, give CPR.
# Cover the injured area or areas with a towel or clean dry cloth.
# Move it as quickly as possible to a medical center.
Kinesiotaping, strapping athletes
You’re Seeing a lot recently and the athletes on TV with some bandages colors that attract attention. It seems a novelty, but the fact is that this type of dressing was invented long ago and is the neuromuscular or Kinesiotaping Mennecke bandage.
The bases of the treatment were created in the 70s in Asia, specifically in Korea and Japan. It was not until the ’90s when the football player Alfred Nijhuis Dutchman introduced it in Europe.
In Spain one of the first to test the benefits of Kinesiotaping was exciclista Marino Lejarreta Utsonomiya in the world, in Japan.
The truth is that I had never heard of them until this summer a masseuse in San Sebastian I dealt with a sore neck with colored ribbons. At first I was a little surprised but the truth is that my pain improved significantly only with tape.
There 4 color key for working with tapes Kinesiotaping: pink, black, blue and beige, each more specific for each type of pain. The dressing is flexible, has a stretch of 140-160% in the transverse, so that the therapist will play with this tension in terms of intended treatment.
The tapes are placed Insert day rise to muscle or vice versa. If the place of origin Insert day, we will be toning specific muscle and if we do origin Insert day to relax. The main advantage of these dressings is that they are set too well to the skin so it can last 4 to 6 days even showering with them.
Spine, Spondylolisthesis
The back injury that involves the anterior displacement of one vertebra over another is called spondylolisthesis, usually occurs in children between 9 and 14 years as well as in athletes who subject the spine to much stress as in the release , wrestling, dance, golf, soccer, weightlifting, weightlifting and gymnastics.
Isthmic spondylolisthesis, which is the most common form of this condition can be caused by a faulty gene on bone formation of the vertebrae on the other hand the physical stresses applied to the vertebral column components break weak or inadequately trained, so that repeatedly heavy lifting, bending, or twisting can cause small fractures in the vertebral structure and cause the slippage of one vertebra over another.
Usually the fifth or last lumbar vertebra (L5) that slips past on the first sacral vertebra (S1). Spondylolisthesis can occur in varying degrees depending on the length of displacement of the vertebra, which is measured with X-rays from the inside.
Grade I: anterior displacement of 25%
Grade II: anterior displacement greater than 25%
Grade III: anterior displacement greater than 50%
Grade IV: anterior displacement greater than 75%
Symptoms of spondylolisthesis
Spondylolisthesis L5-S1. Displacement of the fifth vertebra lumbsr on the first sacral vertebrae.
Spondylolisthesis L5-S1. Displacement of the fifth vertebra lumbsr on the first sacral vertebrae.
When anterior displacement is at or below 25% (Grade I) there shall be no symptoms and can ignore the person that has a defect in the spine.
In cases where anterior displacement greater than 25% (Grades II, III and IV) shows that back pain may or may not radiate to the legs, the pain increases in activities that require bending of the trunk backward (extension), and may feel a “crick” in the back at point anterior vertebral displacement.
Muscle spasms may also occur, pain or leg weakness, tightness of the hamstrings and irregular motion. In severe cases the disease can cause deviation of the spine and protruding abdomen, torso shortening and unsteady walking or duck.
Diagnosis of Spondylolisthesis
If you have any recurrent back pain or more of these signs need to see a doctor to perform a proper diagnosis and subsequent treatment.
In the first consultation we will discuss with the doctor about the symptoms, their severity, and treatments received for pain relief.
Then the specialist proceeds to carefully examine the physical examination to determine whether limitations of movement, balance problems, and pain. During this examination the doctor will also see if there is loss of reflexes in the extremities, muscle weakness, loss of sensation or other signs of neurological damage.
Depending on the case will require supplemental diagnostic tests, starting with standard projection radiographs anteroposterior, lateral and oblique views of the lumbosacral spine help to exclude other problems may also be necessary to use computed tomography (CT) or magnetic resonance imaging ( NMR) to confirm the diagnosis. Even a myelogram may be necessary, a test that involves the use of a liquid dye that is injected into the spinal column to show the degree of nerve compression and slippage between involved vertebrae.
10 were considered important on the hydration
In order to promote knowledge and awareness of the need to hydrate properly, Hydration and Health Center-OHS-has published its Ten Commandments of hydration, which appear below.
1. Being well hydrated is always essential for health, was successful or not physical activity at any time of year.
2. The water balance of our body should be balanced: the amount of fluid provided must be the same as the lost or deleted.
3. Should drink at least 2.5 liters of fluid a day. Every day we lose between 2 and 3 liters of fluid through sweat, urine, breath and perspiration of the skin.
4. If there are activities and significant physical effort, these amounts should be increased, or if you live in areas with warm, humid climate.
5. Try to avoid excessive fluid loss and not spend long periods of time without eating drinks. In times of heat is not unnecessarily exposed to sunlight or physical exercise in the middle of the day.
6. Children are very vulnerable to dehydration: make sure to drink plenty of water and other beverages.
7. The elderly, to have a lower thirst, and dependents are also particularly sensitive. There is, therefore, be monitored regularly ingesting liquids.
8. People who belong to a group of people with a particular physiological state, such as pregnant women and, as we cited earlier, children and the elderly, or performing physical activity should take fluids, preferably in the form of water, so frequent and remember not to consume alcoholic beverages to maintain adequate hydration.
9. Include as many drinks as possible helps the total fluid intake is adequate. For healthy people, and depending on the age and physical activity, besides water, drinking tea, soft drinks, juices, milk, broth …, can help them get the fluids they need. The taste of the drinks also stimulates increased fluid intake.
10. Should ask the health specialists, diet and nutrition on how to hydrate properly, especially in the cases mentioned above: young children, pregnant women, elderly and sick.