¿Cómo mantener la salud de nuestras articulaciones y huesos?

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A menudo hablamos de los músculos en los deportes, pero una parte importante de nuestra salud cuando entrenamos está relacionada con nuestras articulaciones y huesos. A partir de los 30 años es común que comencemos a sentir dolor en estas áreas tanto dentro como fuera del entrenamiento.

Mantener la masa ósea en la edad adulta

El crecimiento óseo ocurre como un proceso progresivo que ocupa la infancia, la adolescencia y la adultez temprana. Después de los 30 años de edad, nuestro sistema óseo se agranda y alcanza su punto máximo.

A partir de esta década, el crecimiento de la estructura ósea se ralentiza y comienza a desgastarse. Es en este momento que los atletas deben tomar medidas para que la degradación no sea tan fuerte.

En el caso de las mujeres, el proceso de descalcificación es generalmente mayor. La pérdida ósea se acelera debido a factores como la menopausia. Esta es la razón por la que las niñas tienden a utilizar los complementos alimenticios más rápidamente; su mayor riesgo es la osteoporosis.

¿Cómo proteger los huesos?

El simple hecho de hacer ejercicio y cumplir un plan de alimentación es, en sí mismo, la primera medida de protección. Ahora bien, la dieta no puede basarse únicamente en el hecho de querer perder peso o ganar masa muscular.

Es esencial concentrarse en la ingesta de algunos elementos básicos de la alimentación. El primero es el acceso al calcio, quizás el mineral más influyente en la estructura ósea, ya que el 45% de nuestros huesos están compuestos principalmente de carbonato de calcio y fosfato.

Mira también:   Aprenda a diferenciar entre el consumo preferido y la fecha de caducidad

Otro componente vital en el mantenimiento de los huesos es la vitamina D. El problema es que esta sustancia no es fácil de obtener. Su fuente principal es la exposición a la luz solar, por lo que siempre es bueno tomar el sol.

La importancia de las articulaciones

El paso del tiempo también se puede ver en nuestras articulaciones más allá de los huesos. En cuanto a los primeros, el mayor riesgo es la artrosis o la inflamación de las articulaciones. Su origen se encuentra en la pérdida temprana del cartílago y el debilitamiento de sus músculos asociados.

Estas molestias casi siempre ocurren en áreas localizadas: piernas, rodillas o partes de los brazos. En el caso de los atletas, el problema es que esta condición puede generar cierta rigidez. El rendimiento deportivo, por ejemplo, se ve considerablemente afectado por la artrosis.

Sin embargo, este tipo de enfermedad puede evitarse. El ejercicio puede ser la clave para tratar estos dolores, así como para prevenir que aparezcan. En este sentido, el calentamiento y la actividad física correcta serán las claves del éxito.

Protección de articulaciones y huesos

El ejercicio es también, en el caso de las articulaciones, un mecanismo de protección, siempre que se haga correctamente. Es necesario un calentamiento adecuado para evitar lesiones. Del mismo modo, es esencial realizar los ejercicios utilizando las posturas y procedimientos adecuados.

Las lesiones articulares pueden ser mucho más graves y recurrentes durante la edad adulta avanzada. En este sentido, las personas mayores de 40 años deben ser conscientes de sus límites físicos.

Además, es necesario mantener bajo control algunas condiciones corporales: el peso adecuado y evitar la sobrecarga son requisitos prioritarios.

Mira también:   ¿Por qué consumimos productos ultraprocesados si son perjudiciales para nuestra salud?

Un cuidado especial puede ser útil; es el caso de aplicación de calor, masaje y otros elementos de fisioterapia. Los estados de depresión y estrés también deben ser erradicados.

Formación para la edad adulta: aplicar el sentido común

Cuando somos jóvenes, es normal ir un poco más allá de nuestros límites. De hecho, nuestro cuerpo tiene las características necesarias en esta etapa para superarse a sí mismo. Pero con la llegada de la vejez, somos responsables de administrar nuestra energía y recursos corporales.

El descanso ocupa un factor determinante en la recuperación y administración de nuestro físico. Cada entrenamiento debe realizarse con inteligencia y vigilancia. En esta etapa, la protección de nuestras articulaciones y huesos es también una cuestión de inteligencia.

¿Funcionan los suplementos de colágeno para las articulaciones? Los suplementos de colágeno son responsables del buen funcionamiento de las articulaciones y del fortalecimiento de los huesos y tejidos. Leer más

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