[FIXO] Dúvidas sobre Musculação e Exercícios Físicos

[Temujin]

@Libertador

Bem, o @Bill Kazmaier e o @Héracles já repetiram e expandiram o que eu te dissera anteriormente (e você não fez nada ) sobre a questão de fortalecimento, modificação de treino para curar lesões de difícil recuperação (articulares e conectivas, lesões musculares são de mais fácil recuperação), então não vou repetir de novo. Como eu disse, antes de eu treinar eu tinha problemas de dor no pulso também, até para escrever um texto ou segurar no corrimão do ônibus eu saía com o pulso dolorido.

Sobre a parte nutricional, reitero que glúten é uma das maiores causas de inflamação crônica, que (também?) parece ser o problema aqui. O fato de você ter esses problemas também nos joelhos tira um pouco de peso da ideia que o problema no pulso foi causado pelo tempo que passou digitando, o problema parece ser mais geral.

Então vou recomendar uma dieta antiinflamatória, por exemplo:

Inflammation

Mechanical stress isn’t the only reason why weight loss can help improve arthritis, though. There’s an even more interesting line of research that goes into all the other ways obesity affects arthritis.
For example, the “more strain on the joints” explanation can’t tell us anything about why obesity is a risk factor for arthritis in the fingers, since even a morbidly obese person’s thumb doesn’t weigh that much more than a thin person’s. But obesity is a lot more than just extra fat tissue: it also involves systemic inflammation and usually various metabolic problems as well. It seems likely that the inflammation involved in obesity can independently contribute to arthritis – which means that the best weight-loss diet for reducing arthritis symptoms would not only be reasonably possible to stick with; it would also be anti-inflammatory.
This also fits with everything else we know about arthritis as an inflammatory disease. Even in people of completely normal weight, arthritis is still related to inflammation. As this study explains, systemic inflammation can change gene expression and cause arthritic changes in affected joints:
Inflammation is a major factor associated with the risk of both progression of cartilage loss and signs and symptoms of disease, including joint pain, swelling, and stiffness, indicators of synovitis.
This could happen in obese people thanks to the inflammation involved in obesity, or in thin people thanks to inflammation from another cause (e.g. autoimmune disease, chronic stress, overexercising, or an overload of Omega-6 PUFA).
If inflammation is important in the development of arthritis, you’d expect to find that anti-inflammatory interventions improve the symptoms – and that’s exactly what happens. Even though most of the research so far has been in rats and test tubes, anti-inflammatory Omega-3 fats and antioxidants are promising as therapies for osteoarthritis.

Diet and Arthritis: Summing it Up
If you put the two sections above together, the conclusion is simple: an ideal diet for osteoarthritis would be anti-inflammatory, reasonably possible for a normal human being to stick to, and effective for weight loss. It would probably…

• Be low in inflammatory Omega-6 fats (soy, seed oils, and vegetable oil)
  
  
• Be relatively high in anti-inflammatory Omega-3 fats and monounsaturated fat (fish, seafood, andolive oil)
  
  
• Be rich in joint-nourishing nutrients like glucosamine and chondroitin.
  
  
• Be low in refined carbohydrates, but not necessarily extremely low-carb.
  
  
• Be nutritionally complete.
  
  
• Allow for weight loss (if necessary) without constant ravenous hunger or anything else that would make a reasonable person quit the diet after a few weeks of suffering.
  
  

Fonte: https://paleoleap.com/paleo-osteoarthritis/

E:

As you probably already know, going Primal eliminates several potent sources of lectins – grains and legumes. Well, Cordain has an entire paper (PDF) reviewing the potential mechanisms of dietary lectin-induced rheumatoid arthritis. It’s an old story. Grain-heavy diet leads to poor gut health and a permeable intestinal lining. [destaque meu] Intestinal permeability allows passage of dietary lectins into circulation, where they have peripheral effects on tissues, including our connective tissue. Obviously, this doesn’t affect everyone who eats grains, nor does it explain every case of rheumatoid arthritis, but in the genetically susceptible grain intake can be an environmental input with epigenetic effects.

Fonte: https://www.marksdailyapple.com/grains-j...ng-muscle/

Ou seja, pobre saúde intestinal pode levar a dores articulares/ em tecidos conectivos via inflamação crônica. E como melhorar a saúde intestinal além de eliminar grãos (e para alguns, laticínios também)? Sim, o bom e velho chucrute.