Читать книгу The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health - Stella Weller - Страница 44

Osteoporosis, or porous bone, is a disease characterized by low bone mass and deterioration of bone. It leads to fragile bones and increased vulnerability to fractures, particularly of the spine, hip and wrist.

Because bone loss usually occurs without symptoms, osteoporosis is often called ‘the silent disease’. People may not know that they have the condition until their bones become so weak that a sudden bump, a strain or a fall causes a vertebra to collapse or a bone to break.

Factors that increase the likelihood of osteoporosis developing include: having a thin and/or small frame; advanced age; post-menopause; having anorexia or bulimia nervosa; a diet low in calcium, vitamin D and other essential nutrients; lack of regular exercise, cigarette smoking and excessive use of alcohol.

Recommended measures for helping to prevent osteoporosis include:

 An adequate diet, rich in calcium, vitamin D and other essential nutrients, and low in refined, overprocessed foods.

 Chewing your food thoroughly, to facilitate proper digestion and assimilation of nutrients.

 A health-promoting lifestyle, with no smoking and with limited alcohol and caffeine intake.

 Avoiding the use of antacids that contain aluminium. They tend to leach calcium from the bones and cause the body to excrete it.

 Regular exercise, particularly weight-bearing exercise such as walking, running, dancing and playing tennis.