marcofit

https://www.facebook.com/share/p/1LbKzx4HRC/

Durante años se recomendó reposo prolongado ante una tendinopatía. Hoy sabemos que esta estrategia rara vez favorece la recuperación. La evidencia actual describe la tendinopatía como un proceso de adaptación fallida a la carga, más que como un problema puramente inflamatorio.

El colágeno del tendón responde al estímulo mecánico. Cuando la carga es adecuada en intensidad, volumen y progresión, los tenocitos aumentan su actividad, favoreciendo la síntesis de matriz extracelular y mejorando progresivamente la capacidad del tejido para tolerar esfuerzos. Por el contrario, tanto la sobrecarga como la ausencia de carga reducen su capacidad funcional.

Un tendón con tendinosis presenta desorganización de las fibras de colágeno, aumento de la sustancia fundamental, neovascularización y una menor eficiencia para transmitir fuerzas. Sin embargo, esto no significa que esté “roto” ni que deba evitarse el movimiento. Significa que necesita un programa de carga estructurado.

La rehabilitación basada en evidencia suele progresar desde contracciones isométricas —útiles para modular el dolor en algunos pacientes— hacia ejercicios isotónicos lentos y pesados, trabajo excéntrico cuando está indicado y, finalmente, ejercicios de almacenamiento y liberación de energía (pliometría y gestos específicos) antes del retorno completo a la actividad.

Es importante recordar que el dolor no siempre refleja el estado estructural del tendón. Muchas personas presentan cambios degenerativos en ecografía o resonancia sin síntomas, mientras que otras experimentan dolor con alteraciones estructurales mínimas. Por ello, el tratamiento debe centrarse en recuperar la capacidad de carga y la función, no únicamente en la imagen.

En definitiva, un tendón sano no se construye evitando la carga, sino aprendiendo a tolerarla. La dosificación adecuada del ejercicio sigue siendo la herramienta con mayor respaldo científico para mejorar el dolor, restaurar la función y aumentar la capacidad mecánica del tejido.

Desde hacía muchos meses tenía la intención de desplazarme a otros lugares para asistir a la formación de Alberto Posadas Garcia "Prevención y readaptación de lesiones de la columna lumbar y su abordaje a través del ejercicio", y al final, gracias a Adrián Terrón, he tenido la oportunidad de hacerlo en La Coruña el día 18 de abril. Formación de gran valor para los que nos dedicamos a esto, que respondió a las expectativas, como siempre hace Alberto, también en las publicaciones de sus redes. Muy agradecido a Adrián Terrón por volver a facilitar a los de la zona de La Coruña formaciones de este nivel. Ahí estuvo Mónica también, como tantas veces, para elevar el nivel en Ferrol. Por cierto, Alberto estará próximamente con esta formación por Pontevedra, por si a alguien le interesa. Yo, a por más.

Cómo se prepara el cerebro de la madre durante el embarazo El embarazo implica una serie de adaptaciones tanto físicas como cerebrales en las hembras de muchas especies animales. Pero ¿qué papel juegan estas adaptaciones en la supervivencia de la madre y la cría? ¿Cómo se prepara el cerebro de una mujer durante el embarazo para la maternidad?

AEROBICA The brand. 12.06.26 #Aerobica#AlwaysAgain

https://www.facebook.com/share/p/1EP8C5GZbY/

"Soluble vs insoluble" is one of the most enduring oversimplifications in nutrition. Two fibers in the same label bucket can do completely opposite things in your body.

Fiber has at least four properties that vary independently:

• Solubility (does it dissolve in water?)
• Viscosity (does it form a gel?)
• Fermentability (do colon bacteria eat it?)
• Physical structure (intact or particulate?)
Each property drives a different outcome. The label binary collapses all four into one.

Examples:

Cellulose (wheat bran, vegetables). Insoluble, non-viscous, barely fermented. Bulks stool, speeds transit. No metabolic effects.

β-Glucan (oats, barley). Soluble, highly viscous, moderately fermented. Lowers LDL via bile acid sequestration. The FDA-approved oat health claim is built on this property.

Psyllium. Soluble, highly viscous, poorly fermented. Survives intact through the colon. Lowers LDL. Normalizes stool (works for both constipation and diarrhea).

Inulin / FOS (chicory, onions, garlic). Soluble but non-viscous. Highly fermentable. Bifidobacteria use it as substrate to produce SCFAs. Minimal LDL effect. Can bloat.

Resistant starch (cooked-cooled potato, green banana). Insoluble but highly fermentable. Produces butyrate, the primary fuel for colonocytes (~70% of their ATP).

Why the binary fails:

Inulin and psyllium are both labeled "soluble fiber." Inulin ferments completely, produces SCFAs, has only minimal LDL effects. Psyllium passes through largely intact and lowers LDL via bile acid sequestration. They share one property and differ on every other one that matters.
Practical translation. Match the fiber to the outcome:

• LDL drop → viscous fibers (psyllium, β-glucan, raw guar gum)
• Microbiome support → fermentable fibers (inulin, FOS, resistant starch)
• Regular stools → either viscous gel-formers or coarse insoluble particles

The label binary doesn't tell you which is which. The properties do.

McRorie & McKeown, J Acad Nutr Diet, 2017
Donohoe et al., Cell Metab, 2011

https://www.facebook.com/share/p/1JFtSzjMHv/

Most people think their bedroom is dark enough. The metabolic data suggests otherwise, and the threshold where measurable effects show up is lower than almost any standard sleep environment.

Mason and colleagues (2022, Proceedings of the National Academy of Sciences) ran a controlled laboratory study at Northwestern University. Twenty healthy adults slept for one night under one of two conditions: a dimly lit room (less than 3 lux, effectively dark) or a moderately lit room (100 lux, roughly the brightness of a hallway nightlight or a bedside lamp left on). The 100 lux night produced measurable changes the next morning. Insulin resistance was higher. Nighttime heart rate was elevated. Heart rate variability was reduced, indicating sympathetic nervous system activation. One night of moderate ambient light during sleep was enough to push cardiometabolic markers in an unfavorable direction.

The follow-up question is whether that single-night signal translates into long-term disease risk. Obayashi and colleagues (2020, Sleep Medicine) had already provided population-level data suggesting it does. Their HEIJO-KYO cohort of 678 elderly Japanese adults without diabetes at baseline had bedroom light intensity measured objectively over consecutive nights. After a median 42 months of follow-up, 19 participants developed diabetes. The 128 participants whose bedrooms averaged 5 lux or more had an incidence rate ratio of 3.74 (95% CI 1.55 to 9.05) compared with the 550 participants whose bedrooms averaged below 5 lux. When the cutoff was lowered to 3 lux, the relationship remained significant at 2.74x.

To put 5 lux in context. Direct sunlight measures around 50,000 lux. A bright office is around 500 lux. A living room in the evening is around 50 lux. A hallway nightlight is around 10 lux. Five lux is roughly what reaches your bedroom from a streetlight through closed curtains, or from an LED display across the room, or from a phone face-up on the nightstand. It is well below the threshold of "feels dark" to most people. The Obayashi cohort had 19 percent of participants exceeding it.

The mechanism that Mason's data points to is sympathetic activation. Even modest ambient light during sleep keeps the sympathetic nervous system more engaged, which manifests as higher heart rate, lower heart rate variability, and impaired insulin sensitivity the next morning. Repeated chronically across years, this is a plausible pathway to the diabetes signal Obayashi observed at the population level.

Three caveats are worth being explicit about. First, Mason 2022 is a small acute study (n=20, one night). The within-subject signal is robust, but extrapolating to chronic effects requires interpretation. Second, Obayashi 2020 is observational cohort data. The 3.74x incidence rate ratio is an association, not proof of causation, and despite adjustment for known confounders, residual confounding is always possible in observational designs. Third, the Obayashi cohort was specifically elderly Japanese adults (mean age 70.6). Generalization to younger populations and other ethnicities is uncertain, though the underlying circadian and sympathetic biology is conserved across humans.

What this means in practice. The lever is mechanical, not pharmacological. Pull the curtain. Cover the LED clock. Move the phone out of the room or face down. Tape over standby lights on electronics. The cost is minutes of effort and no money. The Mason RCT shows the next-morning signal from a single moderately lit night. The Obayashi cohort shows the population-level diabetes association. Together they are not proof, but they are aligned, and the practical lever is cheap.

Most "dark" bedrooms aren't actually dark. Five lux is the threshold below which a single epidemiological signal disappears, and most bedrooms with any electronic devices, any uncovered windows, or any hallway light bleed are well above it. If you wake up and can see across the room before turning anything on, you are probably above the threshold.

Mason et al., Proceedings of the National Academy of Sciences, 2022
Obayashi et al., Sleep Medicine, 2020

💡So many hip problems would go away if people could just open up the back of their hip. However … ⚠️ I’m not sure WHO needs to hear this BUT … ❌ STRETCHING is not mobility training ✅ Try strengthening & lengthening ✨ Strengthening at END RANGE. 💡Passive stretching is great at creating temporary feel good moments, but not good at moving the needle. ⚠️ Always finish with an ACTIVE input. Build strength 💪 in that NEW range and teach your brain 🧠 about that NEW range …. otherwise you will stand up and go right back to gripping, tension, clenching. 💡Your brain and body will never let you access range of motion that it knows you don’t control. So Let’s do this ! How to? 1️⃣ 1-2 min passive stretch 2️⃣ 10 second isometric (PAILs = progressive angular isometric loading) 3️⃣ Repeat the isomeric 2x working deeper into your end range Isometrics are a TREASURE💰 ✅ anti-inflammatory ✅ pain relieving ✅ improve tissue quality ✅ build strength ✅ improve your brain map = cortical representation = body control = kinaesthetic awareness ✨THAT is science based mobility training. No ones has a better system than @Kinstretch ❤️ ( in my opinion …. and I’ve been around 😂) You can do this for every one of your body parts 👌 You can do this for every line of tension in your body 👌 Check out @kinstretch or have a look at some of my FREE classes at the link 🔗 in my bio ⤴️ ⚠️ NEVER FINISH WITH A PASSIVE INPUT