SPORT – Salute – Bellezza – Benessere Psicofisico – Libertà – Inclusione Sociale.
SPORT, SALUTE E MALATTIE CRONICHE.
Se potessimo dare ad ogni individuo la giusta quantità di nutrimento e di esercizio fisico, né troppo, né poco, avremmo trovato la giusta strada per la salute. (Ippocrate, 460 a.C.)
Ma qual è la giusta quantità di nutrimento e di esercizio fisico?
L’Oms (L’Organizzazione Mondiale della Sanità) consiglia di svolgere, nel corso della settimana, almeno 150-300 minuti di attività fisica aerobica di intensità moderata o 75-150 minuti di attività vigorosa, da integrare con esercizi mirati al rafforzamento dei maggiori gruppi muscolari con una frequenza di 2 volte alla settimana. È inoltre fondamentale l’adozione di una corretta e sana alimentazione. Uno stile di vita di questo tipo è necessario al fine di prevenire le cosiddette malattie croniche non trasmissibili, responsabili del più alto tasso di mortalità e morbosità sia all’interno dei Paesi europei, sia a livello globale; parliamo di malattie come cardiopatie, ictus, cancro, diabete e malattie respiratorie croniche. Con 9 milioni di decessi ogni anno, le malattie croniche sono la principale causa di morte tra la popolazione sotto i 60 anni di età, e più in generale sono responsabili del 63% dei decessi annui totali. Nel 2008 i problemi cardiovascolari, il diabete, il cancro ed i problemi respiratori sono stati la causa di 36 milioni di decessi, cifra che rappresenta la quasi totalità dei morti per malattie croniche e che è correlata all’elevata esposizione a particolari fattori di rischio come l’elevata pressione sanguigna (responsabile del 13% dei decessi), l’uso di tabacco (9%), l’iperglicemia (6%), la sedentarietà (6%) e l’eccesso ponderale (5%). Sono alcuni dei dati presentati all’interno di due rapporti Oms. Tali fattori di rischio si distinguono in modificabili e non modificabili, occorre dunque chiedersi se e come è possibile intervenire su quelli modificabili. La risposta è sì, è possibile ridurre in modo significativo il rischio di sviluppare tali patologie semplicemente adottando abitudini salutari: evitare il fumo, seguire un’alimentazione corretta, limitare il consumo di alcol, svolgere attività fisica regolarmente. Accorgimenti considerati come un vero e proprio farmaco, efficace sia nella prevenzione che nella gestione delle principali malattie croniche, nonché nel controllo del peso, uno dei fattori di rischio principali per malattie cardiovascolari, oncologiche e metaboliche. Dobbiamo quindi prediligere una dieta sana e variegata che includa l’assunzione di frutta e verdura, fibre e sali minerali, carni bianche, pesce, proteine nobili, carboidrati integrali (compatibile con eventuali patologie intestinali). Andrebbe evitato o fortemente ridotto l’uso di prodotti contenenti sostanze usate nei processi di produzione e conservazione, presenti soprattutto nella carne in scatola, negli insaccati e nelle carni lavorate. Prestare attenzione alla conservazione e cottura degli alimenti: errate modalità aumentano la probabilità di contaminazioni da parte di microorganismi che possono determinare patologie infettive; tenere sotto controllo il peso, evitare il fumo o smettere di fumare. Praticare attività fisica con regolarità aiuta la riduzione della pressione arteriosa, permette il controllo del livello della glicemia e del colesterolo nel sangue, aiuta a prevenire artrosi, malattie metaboliche, cardiovascolari e neoplastiche; contribuisce a ridurre il tessuto adiposo in eccesso in quanto facilita il raggiungimento del bilancio energetico. Insomma, piccoli accorgimenti che possono farci vivere meglio ed in salute, ricordandoci che prevenire è più facile che riparare i “guasti” fatti al nostro organismo.
*Si ringrazia l’amico Giuseppe Nese che ha contribuito a questo articolo con importanti input ed indicazioni.
Prenota da noi la tua consulenza gratuita, migliora la tua qualità di vita. Insieme troveremo la soluzione migliore per te. Ci vediamo al prossimo articolo cari amici. E, MI RACCOMANDO, FATE SPORT, SEMPRE!!!
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