It is of fundamental importance to think about the health of our bones from a young age, to prevent the onset of osteoporosis or at least to limit the damage.
This disease is characterized by a reduction in bone mass which leads to fragility and possible fractures.
After the age of 60, 1 in 10 women suffers from osteoporosis, while after the age of 70, 1 in 5 does.
Men are also affected by osteoporosis, but to a lesser extent than women.
There are several strategies to keep bones strong and sturdy: - Sport is of fundamental importance and the best ones for the well-being of our bones are fast walking and light jogging, but also dance, gymnastics, football, basketball and fitness are recommended, as well as yoga. It is considered a good habit to dedicate at least an hour a day to the practice of one of these activities. - Following a healthy and balanced diet, rich in calcium and vitamin D is also important for the health of our bones. If necessary, it is also possible to resort to specific supplements. - Find your ideal weight, which makes you feel good and healthy: being overweight would represent a greater load for the bones, weakening them more quickly. On the other hand, being too thin would force the body to consume the reserves contained in the muscles and calcium in the bones. - Quitting smoking is also important: nicotine in the blood is an enemy of bones as it reduces their density.
Are there any of the tips listed above that you already follow? Remember to never underestimate the health of your bones!
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The smartphone posture, that is, walking with your neck bent forward, is now a common habit.
Often the risk is that of falling or ending up under a car, but even without accidents, this bad habit can have important consequences for our posture and our muscles.
The immediate consequences are seen on the neck, which is overstrained, in fact when walking hunched over the cell phone the neck remains bent at 45° and the muscles exert pressure on it.
Normally the pressure between the cervical vertebrae does not exceed 5 kg, while in the case of a curved neck it reaches up to almost 25 kg.
In the long run, this can cause a reversal of the correct cervical curve, a crushing of the vertebrae with protrusions or herniations, and pain in the neck and shoulders.
To compensate for the pressure on the cervical vertebrae, which are flattened, there is a tendency to unbalance the pelvis and back, which protrude forward with the risk of crushing the lumbar vertebrae and dorsal kyphosis.
Since avoiding using your cell phone while walking seems almost impossible, it would be advisable to keep your cell phone at a distance that avoids bending your neck for a long time.
It is always better to sit down, while trying to maintain a correct back posture.
It is also important to perform small postural gymnastics exercises that allow us to release tension in the neck and shoulders, relaxing the muscles and stretching them.
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WHAT IS STRETCHING? It is the set of muscle stretching techniques used in the preparatory or final phase of many sports disciplines.
It can be practiced at any age, even if you don't do other sports, simply to find harmony, relax muscle tension and reap all the benefits it brings.
MORE BENEFITS: * relaxation of muscle tension * improved coordination * increased flexibility and elasticity * improved posture * improved circulation
WHEN TO PRACTICE IT? It can be practiced at any time of the day: if you have muscle pain when you wake up, you can do it first thing in the morning or in the evening, when you want to loosen up after spending many hours at the computer.
Spend some time stretching whenever you feel the need, to have more reactive muscles and looser joints.
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Both rhinitis and sinusitis are characterized by inflammation of the nasal mucosa and paranasal sinuses.
The most common symptoms are:
- Stuffy nose sensation,
- Rhinorrhea (Mucous discharge from the nose),
- Feeling of Congestion,
- Heachache,
- General malaise.
Osteopathy aims to rebalance the correct mechanics of movement.
This action allows for better drainage of the sinuses, improves blood circulation and triggers the body's healing mechanism.
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Asthma is an inflammatory disease of the respiratory system, characterized by cough, difficulty breathing, chest tightness and wheezing.
Osteopathy can restore correct respiratory mechanics by treating the area of the ribs, sternum and dorsal spine.
Bringing the entire Rib Cage back into correct balance.
The Osteopath can reduce tension at this level, improving drainage and nerve passage, reducing congestion in the area.
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Today we want to dispel a taboo: running doesn't ruin your back!
Let's start with the premise that back pain is one of the most common ailments, which really affects many people.
Low back pain, in particular, is very common, especially in individuals between the ages of 40 and 50.
But running does not harm your back, unlike lifestyle and bad posture, which are often the real cause!
There is no sport that is more suitable than others for those with back pain.
In fact, sport is not a therapy but must always be a pleasure: prohibiting a certain physical activity in a person who suffers from back pain would certainly produce more disadvantages than anything else.
It is then simply a matter of preparing, through specific strength work in the gym and targeted physiotherapy exercise, the person suffering from back pain to be able to carry out his favorite physical activity, including running.
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Osteopathy plays a fundamental role in prevention, as it improves the quality of life of patients, their physical performance, but also their general well-being, strengthening the body and preventing disorders, even very common ones!
Osteopathic prevention involves the use of a series of manipulative therapies that focus on the person rather than the disease, with a causal rather than symptomatic approach.
For this reason, awareness is growing not only regarding osteopathy as a holistic treatment, but also as a preventive treatment.
How often do you go to the osteopath? Never underestimate the importance of prevention!
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Headache or cephalea is a rather developed pathology in the population and in particular in women.
There are different types of headaches, but they are all characterized by pain, often disabling, that affects the cranial area.
Did you know that headaches, in all their forms, can be treated through osteopathic treatment?
Well yes, Osteopathy is a valid help in all those cases in which headaches can become disabling, thus avoiding the abuse of drugs.
In fact, manipulative treatment promotes the restoration of mobility throughout the body and in particular of the cranial and cervical region.
The osteopath will work by easing neck tension, the main cause of headaches.
However, every headache is different from the other and the causes can be multiple.
For this reason, the osteopath must reserve for each patient a specific treatment, tailored to him, based on his needs.
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As we all know, during these festive days there will be stuffed panettone, sweets, sauces and glasses of bubbles scattered here and there on all the tables!
Are you by any chance worried about your waistline?!
There is no need to be! First of all because if during the rest of the year you follow a healthy diet, it is right to enjoy a few treats every now and then, especially during the Christmas holidays and then because, maybe you are not aware, but on the Christmas tables there is usually also some food that is actually good for you!
You're surprised, aren't you?!
We list 4 of them for you:
* SALMON: its fats are “good”, in fact it is an excellent ally of health. The Omega 3 contained in salmon protect the health of the heart and arteries, as well as the well-being of the brain, also preventing neurodegenerative diseases.
* DRIED FRUIT: in the right doses, almonds, hazelnuts, walnuts and pistachios are very beneficial, in fact they are rich in mineral salts, help regular intestinal transit and keep the sugars we consume with all the Christmas sweets at bay.
* DATES: They are rich in vitamins, iron, potassium and fiber. They are also very effective against inflammatory conditions and for protecting the respiratory tract.
* GINGER AND CINNAMON: the first has thermogenic, antioxidant, antiviral and gastric mucosa protective properties. Cinnamon prevents insulin spikes and recent studies have highlighted its preventive role against breast cancer.
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Here are our 7 tips for staying fit and healthy during the holidays, without giving up anything and with little effort!
1. MAINTAIN YOUR SPORTS HABITS If you practice a sport, don't neglect it during the holidays. These are days when you eat more than usual, so try to use the extra energy for your workout!
2. EAT REGULARLY It is important to eat regular and balanced meals. Fasting all day to fill up for dinner is a very bad choice. Long periods of fasting increase the desire to gorge on sweets and continue nibbling on calorie bombs.
3.GET SOME MOVEMENT IN THE MORNING Use the morning hours to improve blood circulation, burn excess calories and start your day off right! Even a 20-minute workout can be effective, for example by doing burpees.
4.MAKE SMART SNACKS Enjoy Christmas sweets in moderation and occasionally resort to a healthy and light mix of nuts and fruits. Oranges, apples, raisins, almonds and walnuts provide you with vitamins C, E, B, healthy fatty acids, zinc and magnesium.
5.GO FOR A RUN In a spare moment, instead of spending hours on the couch, put on your sneakers and go for a run. Find a convenient route, close to home and recharge!
6.REST Don't forget to dedicate some time to rest, maybe with a nice warm relaxing bath, reading a book and definitely sleeping the right hours!
7. MINIMIZE STRESS Try to find inner peace through breathing exercises and concentration. Small sessions of meditation, yoga and pilates are ideal.
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The beginning is always a moment of strong stimulation: it is our opportunity to be reborn and improve ourselves. Let's see together some good intentions for this new 2022, all linked to health and well-being, both physical and mental!
1- DO PHYSICAL ACTIVITY EVERY DAY This does not necessarily mean having to dedicate hours to a workout every day, but even just half an hour a day to activities such as yoga, stretching, pilates, choosing the stairs over the elevator, going for a walk or a jog.
2- TAKE CARE OF YOUR NUTRITION Eating well is essential to living healthily. Often, you don't need crazy diets, but simply learn to bring healthier foods to your table that contain all the necessary nutrients. It's also very important to remember to drink at least 2L of water a day!
3- DEDICATE THE RIGHT HOURS TO REST AND SLEEP During the day it is important to take some time for yourself, to dedicate yourself to a passion, a hobby or simply to disconnect from everything, rest and recharge your batteries. It is also essential to remember to sleep the right hours, at night.
4- KEEP YOUR HEALTH UNDER CONTROL Correct prevention is essential. So let's remember to schedule all our check-ups and to contact specialists if we have any doubts about our health conditions. As we always tell you, it would also be great to book osteopathic check-ups with a certain frequency, to be able to always keep ourselves monitored.
5- KEEP YOUR MIND ACTIVE Learning a new language, playing games, taking up a new hobby, breaking the routine every now and then, reading a lot of books, are all examples of activities that can help keep your mind active and clear!
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In winter, especially in this period, it is important to try to keep your immune defenses high, which often tend to decrease due to various factors, such as cold, stress, change of season, poor diet, inadequate night rest, certain pathologies, etc.
So, to strengthen your immune defenses, it is important to first of all adopt a healthy lifestyle and, based on this, we offer you some simple and practical suggestions that can really make a difference:
•Follow an APPROPRIATE DIET, therefore rich in fruits, vegetables, whole grains, yogurt and low in foods rich in saturated fats. Foods rich in vitamin C (peppers, kiwi, rocket, oranges, broccoli, berries, etc.) are excellent for strengthening the body. Drinking plenty of water is also essential!
•Do PHYSICAL ACTIVITY regularly, in fact sport, if practiced in a balanced way, helps to strengthen the immune system and make you feel stronger.
•LIMIT ALCOHOLIC BEVERAGES, as alcohol has a depressant effect on the immune system.
•DO NOT SMOKE. Smoking also weakens the body.
•SLEEP enough. In fact, it is during sleep that the human body re-elaborates the proteins introduced with the diet and uses them to fight potential pathogens. People who do not sleep enough during the night are more vulnerable to infections.
As you can see, there are solutions to strengthen our body, which at this time of year tends to be a little weaker than usual, and they are simple to follow!
From today you have no more excuses.
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At least once in our lives we have all suffered from neck pain, the so-called “Cervicalgia”.
This is a pain that arises at the level of the cervical vertebrae and the causes can be numerous and different, for example a cold, a sudden movement, accumulated stress, several hours spent with an incorrect posture - both during the day and at night while sleeping -, etc.
To reduce pain and inflammation, the quickest solution is anti-inflammatory drugs, but if the symptoms do not go away or if they recur with a certain frequency, then it may be the sign of a more complex problem that needs to be investigated and treated with a more specific therapy.
In fact, to restore the functionality of the neck and prevent the recurrence of future attacks, it is essential to undertake an osteopathic path, tailored to the patient.
Always remember to only be treated by professionals and never during an ongoing inflammation.
I'm waiting for you to say goodbye to pain and find wellness again ✨
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Osteopathy It also helps in case of disorders such as cellulite , treating its root causes and proving to be a preparatory step for treatments aesthetics .
Offering a technical-postural point of view can be helpful to those who often find themselves having to fight with aesthetic blemishes , cellulite or conditions of localized fat , without functional postural work and without "unblocking" the drainage pathways, little can be done against these problems.
It is better to work for something than against something.
How does the Osteopath work?
There cellulite It is the progressive degeneration of the subcutaneous tissue, where fat cells are found in an excessive amount of fluid.
This condition is scientifically known as Panniculopathy , which generates the typical unsightly appearance of orange peel skin.
There Panniculopathy It can manifest itself in three different stages, with increasing intensity: edematous, fibrous and sclerotic.
· edematous cellulite is the first stage, where the first characteristic critical points appear and the surface of the skin becomes similar to the peel of an orange;
· fibrous cellulite is a more advanced stage of the disorder, in which quite evident bumps are seen superficially, when the skin is compressed;
· sclerotic cellulite, on the other hand, is immediately recognizable because the skin presents very obvious depressions and protuberances and when the skin is compressed, unpleasant pain is also felt.
The factors that most affect the origin of this disorder are:
genetics, poor diet, a sedentary lifestyle, aging, hormonal imbalance, poor drainage, smoking and alcohol, and the use of drugs.
Genetics is difficult to counteract but we can absolutely ensure that the problem is under control, making sure that its appearance is delayed as much as possible, that the negative effects are reduced to a minimum, that its worsening is slowed down and that this unpleasant blemish is even evidently improved!
Osteopathy "against" the cellulite is able to identify the different factors that cause this disorder by addressing the root of the problem, which is always linked in some way to circulation and the characteristics of the intersections between tissues, of tissue plasma exchange.
The first intervention modality is represented by the achievement of a CORRECT FUNCTIONAL POSTURE , aiming to lengthen the retracted muscle chains, avoiding the proliferation of collagen around the muscles, creating the ideal conditions for better lymphatic and blood circulation.
This thing, if wisely evaluated and resolved, determines a very strong possibility of improving lymphatic circulation with surprising results, also in terms of lightness in particular of the lower limbs.
The efficiency of some muscles such as diaphragm and the musculature that makes up the the pelvic floor , for example, is strategically important to promote circulation and in particular venous return.
Osteopathy will be able to work on mobility restrictions and combine it with aesthetic treatments such as CRYOLIPOLYSIS , CAVITATION + RADIOFREQUENCY , FACE LIFT It is the best solution to obtain optimal results.
In some cases, it will be possible to use Lymphatic techniques aimed at promoting the natural power of the immune system, eliminating toxins, and removing excess interstitial fluids.
This treatment eliminates dead cells, simplifying the absorption of the elements that nourish the skin, making it smoother, more harmonious and beautiful, allowing it to breathe properly.
It is important not to associate the cellulite necessarily to water retention and therefore do not unconditionally undertake resolute methods aimed at eliminating excess fluids without making sure of exactly what the body's hydration is.
The risk is that the opposite effect will be obtained than that hoped for.
The Osteopath It also suggests constant and balanced physical activity, specific for each person, with the aim of stimulating specific points in the feet, which are the seat of delicate circulatory systems responsible for venous return.
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Therapeutic massage (which includes different types of massage, including relaxing, decontracting and anti-inflammatory) is very ancient and was created to improve the general well-being of our body.
The techniques for performing this type of massage are different and vary in relation to the symptom or pathology to be treated, but generally involve different manipulation phases.
Depending on the pathology found, all or some of the following are applied:
-Touching -Rubbing -Clutch -Kneading -Pressure -Percussion
It is a type of massage that is widely practiced in the sports field, in fact it is ideal for loosening muscle contractures, warming up the muscles and toning the tissues, but muscle disorders are certainly not exclusive to those who practice sports!
Those who are stressed, lead a very sedentary lifestyle or maintain an incorrect posture for a long time during the day may still need this treatment.
I advise you to always contact specialists for a correct diagnosis of the pathology and for the execution of the massage.
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